How to Reduce the Visceral Fat Around Your Middle — Eat This Not That

A new Oxford University study suggests that every extra inch around your center increases your risk of heart failure by 10%. “A larger waist measurement is often a sign that you have too much visceral fat, which is around our internal organs and impairs the way our heart and blood vessels work,” says James Leiper, associate medical director at the British Heart Foundation. “Heart failure is a chronic, incurable condition that gets worse over time, so these findings underscore the importance of managing your weight now. People who carry more weight around their half have a higher risk of higher cholesterol, blood pressure. high and type 2 diabetes. These risk factors are all closely linked to heart and circulatory disease, which can therefore increase the risk of heart failure. ” Worried about belly fat? Here are five scientifically proven ways to fight visceral fat. Read on and to ensure your health and that of others, don’t miss these Sure signs you’ve already had COVID.

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Research shows that eating soluble fiber from vegetables, fruits, and beans can help reduce belly fat. “We know that a higher rate of visceral fat is associated with hypertension, diabetes and fatty liver disease,” says Kristen Hairston, MD, assistant professor of internal medicine at Wake Forest Baptist and lead researcher on the study. “Our study found that making a few simple changes can have a big impact on health … There is growing evidence that eating more soluble fiber and increasing exercise reduces visceral or belly fat, although we still don’t know how. Although the fiber-obesity relationship has been extensively studied, the relationship between fiber and specific fat stores does not. Our study is valuable because it provides specific insights into how dietary fiber, particularly soluble fiber, can affect diet. weight accumulation through abdominal fat deposits “.

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Physical inactivity can lead to a significant increase in visceral fat. “The results of our survey show that in overweight sedentary adults who continue to choose a sedentary lifestyle, the harmful effects are worse and faster than previously thought,” says Cris Slentz, PhD. However, “participants who exercised at a level equivalent to 17 miles of jogging each week saw a significant drop in visceral fat, subcutaneous abdominal fat, and total abdominal fat. While this may sound like a lot of exercise, our subjects previously sedentary and overweight they were quite capable of making this amount. “

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Sugary drinks are strongly linked to excess belly fat, experts warn. “There is evidence linking sugary drinks with cardiovascular disease and type 2 diabetes,” says Caroline S. Fox, MD, MPH, lead author of the study and former researcher at the Framingham Heart Study of the National Heart, Lung, and Blood Institute. “Our message to consumers is to follow current dietary guidelines and be aware of how many sugary beverages they drink. For policy makers, this study adds another piece of evidence to the growing body of research that suggests sugary beverages could be harmful to people. our health “.

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Too little sleep is linked to increased belly fat for people under 40, experts say. “We put a lot of stocks in the diet”, says Dr. Hairston. “But this study raises some interesting questions about how we live. We may need to start looking at other behaviors, in addition to daily food choices, that could contribute to the obesity epidemic in younger age groups. We don’t really know yet. because this was not seen in participants over 40, but it was clear that, in individuals under 40, it is worse to sleep on average five or fewer hours each night than eight or more hours.It can be harmful and, in general, people should aim for six to eight hours of sleep every night. “

the woman demonstrating the concept shrinks the gut after 40 workouts
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“The heavier you are, the fuller the standard areas for storing fat become, which means that fat ends up being deposited around your abdominal organs and your heart.” says Dr. Garth Davis, a bariatric surgeon at Houston Methodist. “In surgery with these patients, it’s a very short distance from the skin to the belly, but then the belly is just full of fat: fat in the liver, fat that lines the gut, fat everywhere.”

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Ferozan Mast is a science, health and wellness writer with a passion for making information supported by science and research accessible to a general public. Read more about Ferozan

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