How to lose visceral fat?

What is the normal amount of visceral fat? Visceral fat should not exceed 10% of your total body fat. Calculating your total body fat percentage, then subtracting 10% will give you an estimate of your visceral fat levels. Your visceral fat range will also be affected if your body fat percentage exceeds the recommended level.

Both types of fat are difficult to lose. It can be difficult to lose fat due to insulin resistance. Visceral fat and subcutaneous fat are closely linked. It’s possible to have belly fat but not visceral fat. Subcutaneous fat can also be found under the skin as belly fat. Subcutaneous fat, which is also found under the skin, is more easily visible. Visceral fat, which is located in the abdomen cavity, is not easily visible.

What foods are good for burning visceral fat?

There are many great sources of protein, including meat, fish and eggs as well as dairy, eggs, milk, legumes, and whey. You may lose weight and visceral fatty tissue by eating more protein. To reduce visceral fat, eat more protein-rich food. A score between 1-12 indicates that your visceral fat is healthy. If your rating is between 13 and 59, it means that you have excessive visceral fat.

Dark Chocolate. Everybody needs a sweet treat from time to time. Blueberries. Blueberries are a good choice for your overall health. However, they’re the best at burning belly fat. Avocado, Oatmeal and leafy greens as well as nuts, fish, peanut butter, and Nuts are all good options to reduce belly viceral fat.

Source: Compatibility of different methods for the measurement of visceral fat in different body mass index strata

How can I reduce my visceral fat?

At least 30 minutes of exercise per day is recommended (e.g., brisk walking, biking, strength training, and aerobic exercise).

Healthy eating habits are important:

1. Do not smoke.
2. Reduce sugary drinks
3. Get enough sleep.

Regular endurance activities such as swimming, running, rowing, and biking that increase your heart rate, will help visceral fat to respond well. Your body will use fat to fuel exercise and it will start draining your visceral reserves. If visceral fat causes insulin resistance, surgical removal (omentectomy), might improve insulin action. This was shown in animal studies as well as one study with obese humans.