You probably know about subcutaneous fat – fat that you can see and touch. But most people don't know about visceral fat. This is the fat that is found around your organs. It is associated with increased rates of cardiovascular disease, including heart attacks and strokes, type 2 diabetes, high cholesterol (the bad!), high blood pressure, and general breathing problems. How to burn visceral fat at home?
ContentHow to burn visceral fat at home: Change your diet Eat the right amount of protein How to burn visceral fat at home: Take at least 10,000 steps a day Work out for at least 20+ minutes every day
You're probably thinking about working out. But they are not the only ones that are important. WomanEL has prepared basic tips for you.
How to burn visceral fat at home: change your diet
According to Dr. Sim Bonney, “Diet accounts for at least 80% of the process of getting rid of visceral fat. Eat a healthy diet that includes plenty of fruits and vegetables of all colors. Some studies have shown that having calcium and vitamin D reduces the risk of obesity. Reduce or eliminate sources of sugar and simple carbohydrates from your diet. Also avoid foods with trans fats. It is very important to eat wisely.
Eat the right amount of protein
According to trainer Lance Gojka, “Protein is kind of a miracle drug when it comes to burning fat. Protein speeds up our metabolism and keeps us feeling full longer. This helps reduce excess calories by burning more calories and consuming fewer calories.” A good rule of thumb is to consume 0.88 grams of protein for every kg of body weight. So, for example, if you weigh 63 kg, aim to consume about 55.4 grams of protein per day.
How to burn visceral fat at home: take at least 10,000 steps a day
Goik reminds us: “Movement is good for the mind and body. Walking at least 10,000 steps a day helps us stay active and speeds up our metabolism. Try going for a walk the next time you're on the phone or need some time to think through problems at work. This helps reduce excess calories by burning more calories.”
Exercise at least 20+ minutes every day
“Walking is a good first step, but higher levels of activity can burn calories up to 10 times faster than walking,” Goik says. “More calories burned means fewer excess calories are stored around the organs. Fatigue of muscles frees up space for energy storage in the muscles and liver. These are the two best places to store energy.”
Dr. Bonney states, “Long-term lifestyle changes, such as daily exercise, are key to losing visceral fat. As for the types of exercise you can do, cardio is best for combating visceral fat.
If your job involves sitting, invest in a standing desk and be sure to take a few steps every hour. If you can walk instead of drive short distances, by all means do so. Ideally, you should exercise for 30 minutes a day. But studies have shown that even 10 minutes of daily exercise increases life expectancy.”
Fiber in your diet will also help you lose weight. Find out about the best sources that you should eat more often.