If you’re a woman over 40, you may have heard of visceral fat. But what exactly is it? Visceral fat is a type of “bad” fat that accumulates around the waistline and internal organs. It can be dangerous because it increases your risk of developing serious health issues such as diabetes, high blood pressure, heart disease, stroke, and even some types of cancer. So how can you reduce visceral fat and improve your overall health? Let’s take a look at the facts. Belly fat is just a symptom to our a deep issue and many of us do not associate our belly fat with more severe health problems, but the good news we do have control over our health.
Dietary Changes for Reducing Visceral Fat
The first step in reducing visceral fat is to make changes to your diet. Start by eating more nutrient-dense whole foods, such as low-glycemic fruits, above-ground vegetables, and clean well-sourced protein. Eating these nutrient-dense foods will help reduce inflammation in the body as well as provide you with important vitamins and minerals for optimal health. Avoid processed and refined foods as much as possible; they are not only full of empty calories but also contain unhealthy inflammatory fats that can contribute to weight gain and other chronic conditions.
In addition to adding more nutritious foods to your diet, try cutting back on sugary drinks such as soda and fruit juice. These drinks will spike your insulin, like a rollercoaster. Lowering your insulin is key. Instead, reach for water or unsweetened tea instead; they will help keep you hydrated while providing essential nutrients.
Exercise Is Key
In addition to making dietary changes, exercise is an important part of reducing visceral fat and improving your overall health. Aim for 30 minutes or more of moderate physical activity each day; this could include walking, jogging, swimming, or cycling. Strength training with weights two to three times per week can also help build and maintain muscle mass, which is essential as we age. Regular activity will not only help reduce visceral fat but also improve bone density and cardiovascular health at the same time!
Visceral fat is a type of “bad” fat that accumulates around the waistline and internal organs which increases your risk for developing serious illnesses including diabetes, high blood pressure and heart disease among others. The key to reducing visceral fat is making small changes in your lifestyle such as eating more nutritious foods like low glycemic fruits, and a variety of above-ground vegetables while avoiding processed options; drinking plenty of water instead of sugary drinks; and exercising regularly with both aerobic activities like walking or jogging plus strength training with weights two to three times per week. By following these simple tips you can start losing visceral fat today while improving your overall health!