There are four kinds of body fats namely, brown, white, subcutaneous and visceral. Brown fat is generally the muscles which when activated burns down the white fat. Leaner people have more of these brown fats than obese people. White fats store energy and are responsible for the production of the hormone Adiponectin that makes the liver sensitive to Insulin. In this process, it lowers the risk of Diabetes. Subcutaneous fats are those that are found directly under your skin. Subcutaneous fat in the thigh and buttocks regions are not as risky as that around the belly. Visceral fat is those that lie deep inside the body and around your internal organs and creates various health complications. If you have a large belly to feel ashamed of then, you have visceral fat, and you need to burn it as early as possible. It can cause health issues like Diabetes, Cardiovascular disorders, Gallbladder malfunctions and even breast cancer. By following a strict regimen of some exercises and cardio along with a balanced diet can help you slip into your old jeans and trousers without much effort. Here are some tips discussed below how to lose visceral fat naturally.
Steps To Lose Visceral Fat Naturally
Regular Exercise
The question how to burn visceral fat has one obvious answer that is to follow a strict workout every day. Unlike Subcutaneous fat that can take years to get rid of, visceral fat is easier to burn by doing daily exercises. A half an hour exercise or simply a half an hour of walking or jogging can reduce your belly fat. If you can lose your body weight by at least 10 %, it will reduce 30 % of the fat around your internal organs. For this, you need to keep your daily calorie balance to negative. Daily calorie balance is the result of daily calorie intake minus the daily calorie burned.
Live a healthy lifestyle
In order to live a healthy lifestyle, you must quit habits like smoking, drinking, consuming junk and processed foods. It will help prevent the formation of unwanted fats that makes you look awkward and causes serious health issues.
Quality Sleep
Get quality sleep and try to get rid of those stresses and anxieties that bother you. Research shows that the stress hormone named Cortisol significantly increases the storage of the deeper fats. A sleep of around 8 hours a night can be helpful in reducing stress. But sleeping more than 8 hours a day can also contribute to the accumulation of your belly fats.
Stay Motivated
Do not expect to lose all your extra fats in a day. In fact, you did not gain it in one day. So be patient and continue your health chart regime of doing regular exercise and a healthy diet. Track your improvements on a chart and be hopeful. You can ask some of your friends and family to encourage you to continue your weight losing the mission. It has been seen that people who have someone to report to can accomplish their missions faster.
Follow a nutritious diet regime
Your daily diet should contain lots of leafy vegetables and fruits, carbohydrates like beans and whole grains for providing you the required energy and fibrous foods for a healthy bowel system.
Use Coconut oil for cooking
Coconut oil reduces the accumulation of abdominal fats. It is also responsible for the healthy rise of the good Cholesterol levels that is HDL Cholesterol.
Take a little Sunbath
A little exposing to the sun will not harm you. In fact, it will help to burn the extra fats in your body. Vitamin D present in the UV rays is actually helpful, and it is one of the obvious answers to the question how to burn visceral fat from the body.
Drink green Tea
Among other health benefits like prevention of cancer and anti ageing effects, green tea also helps in losing weight thereby putting a stop to the accumulation of abdominal fats.
Avoid certain foods
Foods containing Fructose, Monosodium Glutamate and Bisphenol A are dangerous toxins that accelerate the accumulation of belly fats. Avoid high fructose foods like corn syrup, sodas, energy drinks, etc. foods rich in trans-fats like burgers, hotdogs, potato chips, etc. are also a strict no-no if you really want to lose weight.
After reading this article, you will probably get the answer to your question on how to lose visceral fat naturally.
Hello mukta,
Sunaina here,my wt is 48 kg n ht is 5feet 1 inch. My hands r thin or I can say I’m ok with it. I hav a large belly according to my body wt or structure but I hav read ur article regarding how to burn visceral fat, so this is not my point of concern.My problem is that my legs n thigh r thin and I want my thigh n legs to b more heavier so that I can wear trousers or jeans without hesitation. Plz mukta help me out….
Hi Sunaina
I suggest you to do squats – A thigh and leg building exercise. You can do squats without weights or make them more challenging by holding dumb bells.
Stand upright with your feet slightly wider than shoulder width apart. Have your toes pointing forward. Do not lock your knees
Bend your knees and push your bottom back and down, as if you were sitting in a chair, until your thighs are parallel to the floor. Then slowly rise back up into standing form. Repeat this process 15 times in a row, take a break, and do it again, 2 more times. Do this exercise 3 to 5 times a week to build thicker, stronger thighs.