Reduce visceral fat by changing your behavior
If anyone feels that they have high abdominal fat or want to reduce excess fat in the body, they can start by changing their behavior as follows:
Diet control
Having high visceral fat is mainly caused by eating habits. Reducing the amount of food that contains carbohydrates and fat will help reduce fat accumulation in the body. However, controlling food intake depends on each person’s body, on what type of food they will choose to eat in order to get the right amount of energy each day.
Foods to avoid
- flour
- sugar
- Its stuff
- Fried food
Foods you should eat
- Grains such as brown rice and oats
- Avocado
- Legumes
- Berries
- Protein: Lean meat, such as fish or chicken.
Cardio exercise
As we know, cardio exercise burns calories and helps reduce abdominal fat very well. Cardio does not necessarily have to be just running or walking, but you can choose activities that you like, such as jumping rope, swimming or cycling. But the most important thing about cardio is consistency. So we might start by exercising 30 minutes a day, 3-4 days a week and gradually increase to 35-50 minutes a day/week, depending on what is suitable for your body.
Do IF (Intermittent Fasting)
Intermittent Fasting (IF) is a method of intermittent fasting that is currently a popular method of weight loss. IF is divided into 2 periods: the feeding period and the fasting period.
In doing IF, we will set a time during the meal period, that we can eat at what time and fast at what time. It is a fasting that requires discipline. However, the results will be more obvious if we control our diet and exercise together.
A popular IF formula is 16/8, which determines eating in an 8-hour window and fasting in the 16-hour window. For those who are new to IF, they should start with this formula because it is easy to do, does not affect daily life, and helps reduce abdominal fat effectively. However, IF is not suitable for people with diabetes.
Reduce alcohol intake
Drinking too much alcohol can affect being overweight and accumulating fat in the abdomen. Because drinking too much will cause the body’s metabolism to malfunction. In addition, the body becomes resistant to insulin, causing sugar and fat to not be able to be converted to energy. Therefore, drinking alcohol in the right amount will help reduce fat in the abdomen , including the risk of obesity, high blood pressure and fatty liver disease.
Dealing with stress
Stress and anxiety are everyday problems that affect many people. When the body is stressed, it releases the hormone cortisol, which makes เว็บพนันออนไลน์ UFABET สมัครง่าย โปรโมชั่นมากมาย us crave foods that are high in starch, sugar, and fat. This is why when we are stressed, we tend to eat more food, which leads to visceral fat. Everyone’s way of dealing with stress may be different, whether it’s relaxing, doing what you like, or spending time with friends and family. These are all good choices for dealing with stress.
Get enough rest
Rest, which seems unimportant, is something that helps reduce abdominal fat and reduces the risk of being overweight as well. If we get enough sleep, the body will release the hormone leptin, which makes the brain not feel hungry. At the same time, if we don’t get enough sleep, the body will release the hormone ghrelin, which will make us want more food than usual because we have to use more energy to live our lives. Getting enough rest, at least 7 hours, is important to help reduce the accumulation of abdominal fat.