Rules to lose belly fat: 10 lifestyle changes to reduce visceral fat


Simple steps may make a big difference in reducing belly fat, from changing your bedtime to an early bedtime to eating a filling breakfast.


The Peril of Belly Fat

People’s health is seriously endangered by belly fat, the most resistant of all fat deposits. While many individuals attempt to discover fast cures online by Googling “how to reduce belly fat quickly,” the visceral fat that often surrounds internal organs and ultimately makes metabolism difficult, inviting a variety of lifestyle illnesses, cannot be eliminated quickly. Obese folks are not the only ones that struggle with abdominal fat. Even those with ideal BMIs might struggle with abdominal fat and have comparable long-term health concerns. The best approach to combat this health concern is by implementing healthy lifestyle changes that gradually eliminate abdominal fat.

Even little changes, like changing your bedtime to an earlier one or eating a full meal, might help you lose this bothersome fat buildup. If your eating habits up to this point have been careless and you’ve neglected key nutrients like Omega-3 fatty acids, protein, nuts, or fish, you may change these dietary patterns right now to enjoy long-term advantages. If you want to lose weight and have a slimmer stomach, you must cut out refined carbohydrates and sugary snacks from your diet.

Your abdominal fat is unlikely to go very soon if you spend most of your time sitting still and hardly move your body. If your schedule doesn’t allow for extra time in the morning, climb the stairs, exercise for 30 minutes, practice yoga, and engage in a variety of indoor cardio activities.

In an interview with HT Digital, Dr. Charu Dua, Chief Clinical Nutritionist at Amrita Hospital in Faridabad, explains what belly fat truly is, the health dangers associated with it, and lifestyle modifications that may be made to minimize it.

What is abdominal fat?

The most harmful kind of fat is likely belly fat, also known as visceral body fat or abdominal fat (fat that is stored within the belly or abdomen, surrounding the organs, including the liver and intestines). Compared to other body shapes, abdominal fat/obesity is more common in those with an apple-shaped physique and is linked to greater health problems.

What happens if I’m thin yet have extra abdominal fat?

A person’s risk of getting cardiovascular disease, type 2 diabetes, metabolic syndrome, liver disease, and cancer is greater than it is for someone with a smaller waist or less visceral fat if they have more abdominal fat (or if their waist circumference is large).

How diabetes is aggravated by belly fat

As previously mentioned, visceral fat is deposited, develops, and covers the crevices between the organs in the abdominal cavity. Our metabolism is slowed down, which might lead to insulin resistance, which would raise blood sugar levels and raise your risk of type 2 diabetes.

How does visceral fat grow?

Fat is accumulated in your body when your intake (calories) and output (burning/physical activity) are out of balance. Depending on their body shape or genetics, some individuals tend to retain fat more around their hips than their tummy.

Which group is more prone to abdominal fat: males or women?

Even if they do not gain weight, women are more likely to accumulate more visceral belly fat as they age, particularly after menopause. Age and genes both influence the development of visceral fat in males. Alcohol abuse may increase a man’s belly fat level as well.

What symptoms indicate visceral body fat?

The simple test for visceral fat is the waist circumference. WHO’s cutoff criteria for Asian populations are:

Women: A waist circumference of 80 cm or higher increases the risk of NCDs (non communicable diseases).

Men: Waist circumferences of 90 cm or greater increase the risk of NCDs (non communicable diseases).

How may visceral or abdominal fat be reduced?

The mainstays for burning visceral fat are a healthy diet and regular exercise.

  1. Consume less desserts, sweets, aerated drinks, squashes, cookies, candies, cakes, and other sugar-rich foods.
  2. Reduce your intake of processed quick meals. Keep nutritious snacks like makhana, fruits, or yoghurt on hand in case you are hungry.
  3. Reduce your intake of simple carbs. Avoid eating white potatoes, bread, biscuits, white rice, maida, and related goods. Consume foods that are low in sugar, high in fiber, and include whole grains.
  4. Take in extra fiber. Increase your intake of salad, whole grains, and fruits and veggies. They’ll help you feel more satisfied and fuller for longer.
  5. Include nutritious, lean proteins in your diet, such as low-fat milk, tofu, chicken, and dals.
  6. Avoid skipping breakfast. Make sure your breakfast has adequate fiber and contains proteins.
  7. Increase your intake of omega-3 fatty acids. Use mustard oil, add nuts, salmon, etc. to your diet.
  8. Work out every day for at least 30 minutes, focusing on cardio activities such brisk walking, cycling, swimming, Zumba, aerobics, and sports. To tighten the muscle, try combining it with abdominal strengthening exercises. Try yoga, and do the Surya Namaskar every day.
  9. Recall spending the morning in the sun.
  10. Wake up earlier in the day to enhance your sleep cycle.

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