WHAT IS VISCERAL FAT AND HOW TO LOSE BELLY FAT

Getting Rid of Belly Fat is a common goal for many seeking to improve their fitness and health. To shed excess belly fat effectively, it’s essential to focus on various factors. Interestingly, doing numerous sit-ups won’t get rid of belly fat!

Despite the tempting promises of various gimmicky products like gummy sweets or belly-rub gels, they won’t help achieve a flat stomach.  From my 25 years of experience as a Trainer, I can promise you none of this works! because if they did, everyone would have flat tummys and no belly fat (which, by the way, is not healthy for us; we all need a little bit of belly fat)

In this blog, I will talk about the significance of belly fat, why we need a certain amount of it, and explain easy ways to help reduce excess visceral belly fat for improved health.

HOW TO LOSE BELLY FAT

UNDERSTANDING THE TYPES OF BELLY FAT

Subcutaneous fat and visceral fat are two types of adipose tissue (fat tissue). They have different locations, functions, and potential health implications.

Subcutaneous Fat: This type of fat is located just beneath the skin. It’s the fat that you can pinch and feel, typically found in areas like the tummy,  thighs, hips and glutes. It serves as an energy reserve and also provides insulation and cushioning for the body.

Visceral Fat is located deep within the abdominal cavity, surrounding internal organs such as the liver, pancreas, and intestines. Excessive visceral fat is associated with a higher risk of health problems such as cardiovascular diseases, type 2 diabetes, and metabolic syndrome. This is because visceral fat is metabolically active and can release substances that affect organ function.

EXERCISE TO LOSE BELLY FAT

Being active, such as walking and body weight exercises, can boost your fat burn and, at the same time, increase active muscle tissue. My “How To Lose Belly Fat Exercise” on YouTube has gained over 159 million views, helping millions of people worldwide successfully reduce excess belly fat.

This 7-minute workout is doable and highly effective, which is why it has become the most popular belly fat workout online. It is a short, high-intensity workout that triggers the “afterburn effect,” also known as excess post-exercise oxygen consumption (EPOC), creating an additional calorie burn. This means that for up to 10 hours after the workout, your body is creating a higher hourly calorie burn rate. You can click here or on the picture below for my 7-Minute Lose Belly Fat Workout.  

Consistency is key when it comes to exercise. Regular physical activity helps maintain a healthy weight and prevents the accumulation of excess fat, especially around the belly area. So it could simply be a Daily Walk or a quick home workout, just be sure to move your body daily.

NUTRITION TO HELP REDUCE BELLY FAT

Eating an unhealthy diet can contribute to increased visceral belly fat. This often happens when we consume too many processed foods, sugary drinks, and unhealthy fats. Foods high in refined carbs and added sugars are linked to weight gain, particularly in the abdominal area. Poor nutrition can lead to insulin resistance, affecting the body’s ability to regulate blood sugar levels efficiently, leading to increased fat storage, including visceral fat.

Focus on including a balance of macronutrients in your diet: proteins, carbohydrates, and fats. Focus on lean proteins, whole grains, and healthy fats to provide essential nutrients and promote satiety. Click here for my Free 7 Day Lose Belly Fat Eating Plan

OTHER FACTORS THAT CAN CAUSE VISCERAL BELLY FAT

SEDENTARY LIFESTYLE

A sedentary lifestyle with little physical activity can result in weight gain and the buildup of abdominal fat. Reduced exercise and prolonged sitting may decrease metabolism and lower calorie burn. Incorporating brief breaks to stand, stretch, and move during the day can improve general well-being and prevent the side effects of extended periods of sitting.

HORMONAL CHANGES

Hormonal imbalances, like increased cortisol levels (known as the stress hormone), may lead to an increase in abdominal fat. Prolonged stress can trigger elevated cortisol levels, encouraging fat storage in the belly region. This is particularly common in Perimenopausal and Menopausal Women, often termed the MenoBelly. If you are Menoapsue, then I have a workout to specifically help with Menopause belly fat. You can click here.

GENETICS

Genetics influence how body fat is distributed, with certain individuals genetically inclined to store excess weight in their abdominal area. This is typical if you are an Apple Shaped body, as you are more prone to carrying weight around your tummy. For any Apple Shape reading this, I do have a free Apple Shape workout that you can follow to help lose belly fat. Click here

AGE

As we get older, our metabolism typically slows down, leading to a decline in muscle mass known as sarcopenia. This can result in a buildup of belly fat. The good news is that through regular exercise, we can counteract the effects of sarcopenia by reactivating our muscle tissue. Remember, age is just a number. You have hundreds of free home workouts on my YouTube Channel you can pick from to help re-boot your body’s muscle mass. 

LACK OF SLEEP

Insufficient or low-quality sleep has been linked to weight gain and a higher risk of accumulating abdominal fat. The lack of sleep can disturb hormonal balance, increase appetite, and lead to overeating and weight gain. To improve your sleep, establish a consistent bedtime and wake-up schedule, even on weekends, to regulate your body’s internal clock and enhance sleep quality. Click here to read my  Blog for some useful tips on How To Sleep Better 

ALCOHOL

Excessive and frequent alcohol consumption can lead to the accumulation of belly fat. Alcohol is calorie-dense and may result in heightened cravings and unhealthy eating habits. Identify the circumstances, feelings, or cues that often prompt excessive drinking. These triggers could include social events, stress, monotony, or specific surroundings.

Once you pinpoint your triggers, establish techniques to handle them without depending on alcohol. Monitor your alcohol intake by keeping track of the amount and frequency. This practice can raise your awareness of drinking habits and pinpoint areas where adjustments can be made.

As a trainer, I always say that exercise and healthy living are not just about appearance. More importantly, the focus should be on our health and understanding how our bodies work. It’s key to know that having a little bit of belly fat is normal and healthy; the point is to avoid excess belly fat for better long-term health. 

If you have a free moment, watch this 60-second video of mine summarising the difference and location of visceral belly fat and subcutaneous belly fat. Click here to watch.