Understanding Visceral Belly Fat: Its Impact on Health and How To Lose Belly Fat

HOW TO REDUCE BELLY FAT

So here let me explain about belly fat in detail. Visceral belly fat, also known as intra-abdominal fat, is the accumulation of fat around the internal organs in the abdominal cavity. This fat can be found around organs like the liver, pancreas, and intestines. While some belly fat is necessary for our bodies to function properly, too much visceral fat can harm our health. Even having a six-pack or ripped abs is not a sign of good health! So do remember this we all need a little belly fat. So to help you reduce excess visceral belly fat, as your qualified trainer, I have developed a 7-day healthy eating plan and a 7-minute workout routine which is all free and easy to follow, in regards to the eating plan for the portion I suggest using your plate as a reference: Vegetables or salad: Fill half your plate, High-quality protein: Fill a quarter of your plate with meat, poultry, fish, eggs, dairy, tofu, beans, or pulses. Complex carbs: Fill a quarter of your plate with whole grains and starchy vegetables High-fat foods: Use half a tablespoon of cheese, oils or butter.

“To recap this is not about how we look this is simply focusing on being in our best health”

7-Day Lose Belly Fat Eating Plan

Day 1

Breakfast: Small yoghurt with frozen or fresh mixed berries and a sprinkle of chia seeds (or seeds of your choice)

Snack: Handful of almonds

Lunch: Greek salad with feta, cucumber, red onion, olives and add some mixed dry herbs and serve with a toasted wholemeal pitta 

Dinner: Tofu, mushroom and broccoli stir-fry with wholewheat noodles 

Day 2

Breakfast: Health Boosting Smoothie with a handful of spinach, banana, a splash of milk of your choice, and a handful of oats

Snack: Handful of walnuts

Lunch: Spinach and feta stuffed whole-grain pita with cucumber and tomato salad

Dinner: Baked salmon or Quorn fillet with roasted vegetables

Day 3

Breakfast: Porridge with sliced strawberries and a tablespoon of almond butter

Snack: Banana and raisins

Lunch: Mushroom and spinach omelette with a small serving of coleslaw

Dinner: Grilled portobello mushrooms with balsamic glaze and a little melted parmesan topped with wholemeal bread crumbs with a green salad

Day 4

Breakfast: Whole-grain toast with hummus and sliced tomato

Snack: Small yoghurt with added fresh blueberries

Lunch: Couscous with diced cucumbers, tomatoes, and parsley

Dinner: Chicken or halloumi skewers with cherry tomatoes, grilled mushroom and peppers over brown rice

 

Day 5

Breakfast: Porridge with grated apple and added sultanas

Snack: Several walnuts and an orange

Lunch: Turkey or Quorn Slices in a wholemeal pitta with sliced avocado, grated carrot and a little low-fat cream cheese

Dinner: Prawn or Tofu vegetable stir-fry with brown rice 

Day 6

Breakfast: Overnight oats with berries (click here for a blog on how to prepare these) 

Snack: Apple slices with a little peanut butter

Lunch: Wholemeal tortilla wrap with avocado, mozzarella and sliced tomatoes

Dinner: Wholegrain pasta with grilled mushrooms, a little low-fat cream cheese and a sprinkle of chilli flakes

Day 7

Breakfast: Baked apple with  a sprinkle of cinnamon and Greek yoghurt

Snack: Carrot sticks with hummus

Lunch: Tomato soup with a wholemeal roll

Dinner: Veggie burger with sweet jacket potato and a green salad

Let’s quickly talk about exercise and visceral fat, so as we know visceral fat wraps around your organs and raises health risks. The good news? Walking and exercise are powerful fat burners! Walking, especially brisk walking, gets your heart rate up and taps into stored fat for energy. Plus, it lowers cortisol (the stress hormone linked to belly fat) and improves insulin sensitivity, making it easier for your body to burn fat rather than store it. The best part? It’s low-impact, sustainable, and something you can do every day! And better still you can use my Free Indoor Walk off Belly Fat Workout, click on the picture below to join me now for this 15 Minute Indoor Walk. Lucy