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This article was co-written by Pouya Shafipour, MD, MS. Pouya Shafipour is a family medicine specialist, family physician, and weight loss specialist based in Santa Monica, California. Shafipour specializes in diet, nutrition, behavior and exercise counseling to combat obesity and medical conditions associated with excessive weight gain or loss. Shafipour received a bachelor’s degree in molecular and cellular biology from the University of California, Berkeley, a master’s degree in physiology and biomedical physics from Georgetow University, and a doctorate degree from the Loma Linda University School of Medicine. He completed an internship in general surgery at the University of California, Irvine and a residency in family medicine at the University of California, Los Angeles, and was certified as a family physician by the board of directors in 2012. 2008.
There are 19 references cited in this article that you can view at the bottom of the page.
This article has been viewed 49,537 times.
Fat is found in many places on the human body, around the hips and thighs, waist, or on many other body parts. However, there are many types of body fat, namely subcutaneous fat and visceral fat. Subcutaneous fat is the layer of fat just below the skin and usually does not affect health. [1] X Trusted Source Johns Hopkins Medicine Go to Source On the other hand, visceral fat is fat found in and around the organs in the body, especially the abdomen. Visceral fat surrounds the stomach, liver, intestinal tract and is very harmful to health. [2] X Trusted Source Johns Hopkins Medicine Going to the source Visceral fat through metabolism creates substances that are harmful to the body. It has also been linked to insulin resistance (which leads to type II diabetes), heart attacks, strokes, high blood pressure, and some cancers (like breast and colon cancer). ). [3] X Trusted Source Johns Hopkins Medicine Go To The Source The danger is, but visceral fat can still be controlled and reduced through changes in diet and lifestyle.
Steps
Change Eating Habits
- Completely eliminate trans fats. Trans fats are man-made fats and have been shown to harden the arteries and increase visceral fat. [5] X Trusted Source Mayo Clinic Go to Source
- Reduce saturated fat intake to 7% of total calories. While saturated fat doesn’t have the same negative health effects as trans fat, it’s best to keep your saturated fat intake down to an appropriate level. In general, you should limit saturated fat intake to 15-20 g per day (based on a 2000 calorie diet). [6] X Trusted Source Mayo Clinic Go to Source
- MUFAs are found in foods such as olive oil, canola oil, peanut oil and sesame oil. In addition, MUFA is also found in avocados and nuts. [8] X American Heart Association Trusted Source Go to Source
- Incorporate 1-2 servings of healthy fat-rich foods into your daily meals. [9] X Trusted Source American Heart Association Go to Source
- Foods high in carbohydrates include: bread, rice, pasta, cookies, tortillas, bagels, sweets and sugary drinks. You should limit your consumption of these foods to a maximum of 1-2 servings per day. [11] X Trusted Source PubMed Central Go to Source
- Foods such as dairy products and starchy fruits and vegetables contain carbohydrates, but they are also rich in other beneficial nutrients such as protein, fiber, vitamins and minerals.
- Limit the consumption of carbohydrates from sweets and sugary drinks to a minimum.
- In addition to grain-based foods like bread, rice or quinoa, you can get a significant source of fiber from fruits and vegetables.
- Fruits that are high in fiber include: apples, blackberries, red raspberries, and pears. [14] X Trusted Source Produce for Better Health Foundation Go to Source
- High-fiber vegetables such as: beans, artichokes, spinach (spinach), broccoli and cabbage. [15] X Trusted Source Produce for Better Health Foundation Go to Source
- Everyone’s total calorie intake can vary, depending on their metabolism, muscle mass, gender, age, and activity level.
- Note that a low-calorie diet alone will have very little effect on visceral fat. However, when combined with exercise, a low-calorie and moderate-carbohydrate diet will help reduce visceral fat in the best way. [18] X Trusted Source Johns Hopkins Medicine Go to Source
Incorporating Lifestyle Changes to Lose Visceral Fat
- Aerobic activities include exercises such as walking, jogging, swimming, cycling or hiking.
- Exercising for more than 150 minutes per week as recommended can help you reach your visceral fat loss goals faster. [20] X Trusted Source Johns Hopkins Medicine Go to Source
- Strength training includes activities like: lifting weights, doing Pilates, or muscle exercises like push-ups or sit-ups.
- Note that Spot Training (training to reduce fat in a specific location) does not help with visceral fat removal. To lose fat, diet and cardio exercises are important. However, the more muscle you build through strength training, the more calories you’ll burn.
- If you don’t like working out in the gym, you can join dance classes or exercise groups. When you’re excited, it’s easier to keep up with your workout.
- Try incorporating some outdoor activities like hiking, kayaking, or cycling.
- Always keep your end goal in mind to stay motivated to stick with your exercise routine.
- Turn off all electronic devices such as televisions, cell phones and computers at least 30 minutes before going to bed. [24] X Research Sources
- Turn off all lights in the room before going to bed. Even a small amount of light can disrupt sleep. [25] X Research Sources
- If you need help quitting smoking, talk to your doctor for extra support. Your doctor can prescribe medication or suggest a way to help you quit more effectively.
- Limit alcoholic beverages. At a maximum, women should consume only 1 serving of alcoholic beverages per day and men should consume only 2 servings. [27] X Trusted Source Centers for Disease Contrp and Prevention Go to the source However, it’s best to stop consuming alcohol if you want to lose visceral fat.
Monitor Visceral Fat Loss
- To reduce the risk of visceral fat accumulation, women should maintain their waist size below 100 cm and men should maintain it below 70 cm. [30] X Trusted Source Johns Hopkins Medicine Go to Source
- To measure your waist accurately, place a non-stretching tape measure around your waist, just above your hip bone. Measure your waist while exhaling, not while inhaling. [31] X Trusted Source National Heart, Lung, and Blood Institute Go to Source
- Weigh yourself 1-2 times per week and at the same time (if possible, undressed) to help best reflect weight loss over time.
- A safe way to lose weight (even when you’re trying to lose visceral fat) is to lose 0.5-1 kg per week. This excessive weight loss can lead to nutrient deficiencies or be ineffective in the long run. [33] X Trusted Source Mayo Clinic Go to Source
Advice
- Join an online community for advice and motivation to lose weight.
- Keep a food diary to help highlight foods or times of day that increase visceral fat.
- Keep a workout log to help improve the effectiveness of your workouts.
- Join a relaxed fitness class, such as a group aerobics class, for extra motivation.
Warning
- Always talk to your doctor before starting a new diet or exercise program. Your doctor will guide and help you create the safest, healthiest and most appropriate exercise program.
This article was co-written by Pouya Shafipour, MD, MS. Pouya Shafipour is a family medicine specialist, family physician, and weight loss specialist based in Santa Monica, California. Shafipour specializes in diet, nutrition, behavior and exercise counseling to combat obesity and medical conditions associated with excessive weight gain or loss. Shafipour received a bachelor’s degree in molecular and cellular biology from the University of California, Berkeley, a master’s degree in physiology and biomedical physics from Georgetow University, and a doctorate degree from the Loma Linda University School of Medicine. He completed an internship in general surgery at the University of California, Irvine and a residency in family medicine at the University of California, Los Angeles, and was certified as a family physician by the board of directors in 2012. 2008.
There are 19 references cited in this article that you can view at the bottom of the page.
This article has been viewed 49,537 times.
Fat is found in many places on the human body, around the hips and thighs, waist, or on many other body parts. However, there are many types of body fat, namely subcutaneous fat and visceral fat. Subcutaneous fat is the layer of fat just below the skin and usually does not affect health. [1] X Trusted Source Johns Hopkins Medicine Go to Source On the other hand, visceral fat is fat found in and around the organs in the body, especially the abdomen. Visceral fat surrounds the stomach, liver, intestinal tract and is very harmful to health. [2] X Trusted Source Johns Hopkins Medicine Going to the source Visceral fat through metabolism creates substances that are harmful to the body. It has also been linked to insulin resistance (which leads to type II diabetes), heart attacks, strokes, high blood pressure, and some cancers (like breast and colon cancer). ). [3] X Trusted Source Johns Hopkins Medicine Go To The Source The danger is, but visceral fat can still be controlled and reduced through changes in diet and lifestyle.
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