Visceral fat is usually caused by bad diet, lack of exercise and poor lifestyle habits, but it isn’t always seen in people who are overweight or obese. Someone with too much visceral fat is at increased risk of type 2 diabetes and high blood pressure. It’s deemed the most dangerous body fat, but one of the best ways to get rid of it is to make some simple diet changes. One change you should make is including a certain food in your diet.
Harvard Health Publishing, which offers health advice as part of Harvard Medical School, says eating plenty of calcium can help you reduce this type of body fat.
It advises: “Choose a balanced diet that helps you achieve and maintain a healthy weight.
“Include plenty of calcium: according to another study from the University of Alabama, Birmingham, the more calcium a woman consumes, the less visceral fat she gains.”
There are certain other foods you should look to avoid.
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It adds: “Avoid products that seem to encourage belly fat deposition, including trans fats (hydrogenated vegetable oils) and fructose-sweetened foods and beverages.”
Another effective way of getting rid of visceral fat is to do more exercise.
Many may assume ab exercises are the secret to reducing belly fat, but they’d be wrong, according to Bryce Hastings, Les Mills head of research.
He said: “When it comes to fat burning, spot reduction just doesn’t work.
“The most effective way to burn fats to focus on overall energy expenditure.”
So what is the best type of exercise to cut abdominal fat?
Les Mills, which offers fitness classes, recommends doing high-intensity interval training, known as HIIT.
It explains: “The specific tummy trimming benefits of HIIT have been highlighted in a 2016 study into how different approaches to training can affect fitness and body composition in healthy adults.
“The study tested two groups of exercisers. One group followed a conventional gym training programme for days a week, the other did two conventional gym workouts and two HIIT- based LES MILLS GRIT Cardio workouts a week. Both groups trained for the same hotel amount of time each week.
“After eight weeks both groups saw a reduction in total body fat, but it was those doing the HIIT workouts who really transformed their waistlines.”
These individuals were found to have eliminated an average of 2.2cm from their waistline measurement and experienced an overall loss of 2.2 per cent visceral fat.
They also benefited from a significant increase in cardiorespiratory fitness, sprint speed and arm strength.