Also known as organ fat, visceral fat lies deep below the skin tissues. It envelops the internal organs of the body. Also referred to as hidden fat, it is more concentrated in the mid section of our body. Doctors opine that excess visceral fat is a cause for concern, as it puts a person in the risk zone of chronic medical conditions like diabetes, heart problems and high blood pressure.
Losing Visceral Fat
In order to eliminate stubborn deposits of hidden fat, one has to focus on doing cardiovascular workouts. Cardiovascular exercises when performed at a high intensity benefit to shed those extra pounds as well as reduce buildup of organ fat. Exercises like fast walking, jogging, cycling, swimming, and running can be extremely effective to lose visceral belly fat. A brisk walk for just 30 minutes daily is found to be beneficial to lose hidden fat. However, to lose this fat fast, your daily workout should comprise all the aforementioned exercise routines.
In addition to cardio workouts, one should also do exercises that specifically target the abdominal fat. Abdominal exercises not only reduce belly fat but also strengthen the core muscles. The core muscles that provide stability to our body run from the diaphragm to the pelvic area. Abdominal exercises such as crunches, exercise ball and sit ups can play a very important role to remove excess organ fat.
Your daily workout should be a combination of cardio and abdominal exercises. So, when it comes to crunches, add variety to your exercise routine by doing bicycle crunches and leg lift crunches on alternate days. Also, one doesn’t have to sweat for long hours in doing these exercises. Exercising daily for approximately 40 minutes at moderate to high intensity can work wonders to get rid of excess visceral fat.
One should ensure that the amount of calories consumed are always less than the amount of calories expelled. This can be achieved only when high-calorie foods are discarded from the diet. Fast foods like hamburgers, pastas as well as fried and processed foods (chips) should also be avoided. The diet should essentially consists of a variety of vegetables and fruits like grapes. Fish is an excellent source of omega-3 essential fatty acids and proteins but is low in saturated fat. Therefore having few servings of salmon every week will certainly not increase hidden fat in the body. Whole grain foods like brown rice, breakfast cereals, and wheat bread provide energy to the body and also contribute to burn those deep fatty deposits.
Heavy meals are something one has to strictly avoid to reduce this organ fat. One should focus more on eating small-sized meals as it aids in weight loss. However, that doesn’t mean starvation. Increasing the number of meals consumed per day is one of the frequently recommended weight loss tips by experts. Thus, having 5-6 small-sized meals, with each meal separated by a 4-5 hours gap is helpful to lose visceral fat.