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Risk factors Fiber from fruit and vegetables may help regulate blood sugar. Anyone can develop belly fat at any age, but some groups are at a greater risk of developing visceral fat.
Some other strategies to reduce visceral fat include: Eliminating sugary drinks Some studies have linked sugary beverages, such as soda and sweetened tea and coffeeto the development of visceral fat.
People should think about reducing the sugar in their coffee and cutting out soda altogether. Reducing simple carbohydrate intake Simple carbohydrates such as white bread, refined grains, and sugary foods are low in nutritional value but high in calories.
They are also linked to the development of abdominal fat. Replace simple carbohydrates with complex carbohydrates, such as whole grain pasta and fruits and vegetables. Eating more fruits and vegetables Fruits and vegetables are a healthful alternative to simple carbohydrates.
They also add fiber to the diet, which can help regulate blood sugar. Abdominal fat is a risk factor for insulin resistance and diabetes. Consuming lean protein Lean protein from nuts, legumes, and lean meats can help with feelings of fullness, reducing cravings for sugary snacks.
Controlling fat intake A high-fat diet can lead to more abdominal fat. Instead, choose healthful fats from lean meats, avocados, and other "real" foods. Reducing unhealthy fats Trans fats and saturated fats are not good for the heart.
They can cause weight gain and are closely linked with the development of visceral fat. Limit trans fat intake and keep saturated fat intake to less than 7 percent of the diet. No more than 20—30 percent of total caloric intake should come from fat.
Exercises Walking and other cardiovascular exercise may help reduce visceral fat.
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Research has found that exercise plays a significant role in eliminating belly fat. For example, a study compared men who exercised with men who did not and found exercise to be a crucial factor.
However, it is a myth that it is possible to spot-reduce fat. Targeted exercises, such as crunches and situps, will not get rid of abdominal fat, though they can help strengthen abdominal muscles.
The following tips can help reduce belly fat naturally: Become more active Increasing activity levels can help burn more calories. People who sit at desks for long periods of time should take regular stretching breaks.
Parking away from a destination can encourage more walking, burn more calories, and improve heart health. Embrace cardiovascular exercise Cardiovascular exercise — or cardio — gets the heart pumping.
It also burns calories, helping to reduce belly fat, especially visceral fat. Start slowly, with walking or swimming.
Then work up to more intense cardio, such as running or jumping rope. Try high-intensity interval training High-intensity interval training HIIT pairs intense exercise with less intense exercise to burn more calories.
For instance, it might mean walking for 3 minutes, then running for 30 seconds. HIIT can burn more abdominal fat and is an ideal choice for those people who are not ready for more sustained, intense exercise.
Strengthen muscles Strength training can improve body weightbecause muscles burn more calories than fat does. Strength training can also help prevent osteoporosis and other chronic illnesses. Commit to strength training exercises, such as lifting weights or yogaat least three times per week.
Outlook Belly fat is a serious health problem, but a reversible one.The Full Story of Living After Trauma. This was a long time ago and I am trying my best to be as accurate as possible, but please forgive any inaccuracies.
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Mayo Clinic Health Letter provides reliable, authoritative and accurate health information. Discover why it is one of the leading health publications. Mayo Clinic Health Letter provides reliable, authoritative and accurate health information.
Discover why it is one of the leading health publications. By Lt Daniel Furseth.
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