We all know that belly fat can be a challenge to get rid of. But many don’t know how dangerous it actually is.
There are two different types of body fat; Subcutaneous fat which is what you can see and visceral fat hidden deep in the abdomen; They envelop our vital organs, which can lead to serious health problems like certain cancers, strokes, type 2 diabetes, and more.
Dissolving visceral fat is important for our health and well-being in general, says health expert Rajesh Shutalia at the medical website Eat This Not That. Where he revealed the secrets on how to get rid of stubborn excess belly fat.
How to tell if you have visceral fat
“You can have a higher BMI and you can have lower visceral fat and it’s healthy, and you can have a lower BMI but visceral fat is high, and it’s risky,” says Rajesh Shotalia, independent pharmaceutical consultant for health and Health, founder of Simple Healthy Life Too much, which is sometimes called “lean fat” (skinny on the outside but fat on the inside). Why is it so dangerous? Because these fats put pressure on your vital internal organs such as the kidneys, heart, stomach and intestines and, in doing so, create a burden on your vital organs. For a man, a healthy waist circumference is around 35.5 and for a woman it is 31.5. But your health risks increase when your life is bigger; For example, women have an 80% risk of dying of 37.5 inches compared to 27.5 inches. Simply put, belly fat around the waist is the most dangerous visceral fat.
Foods that cause visceral fat
Chotalia states that the food categories responsible for visceral fat are trans fats found in meat and dairy products, as well as fried or processed foods. Fizzy drinks, candy, processed baked goods, and other fructose-sweetened foods are also bad.
Keep moving and do a variety of things
Shotalia recommends doing aerobic exercise where you can breathe and do exercises like normal walking or brisk walking for 30 minutes a day. He also suggests taking a digestive walk (after lunch and dinner for 15-20 minutes). If you start it after every meal it will help you a lot; It is also important to maintain and develop muscles. So work out with weights, do resistance exercises like pushups and situps, or do yoga.
Eat foods that contain fiber
Shotalia draws attention to everything that happens inside you from morning until sleep. Write it down and take a look. Make sure the food you eat is high in water, high in fiber, contains micronutrients such as vitamins and minerals, and in balanced calories. Your goal is to eat 70% of the right foods.
Just because they’re liquid doesn’t mean coffee, tea, and soda are high in water. In fact, it is very unhealthy and acidic for your body; Foods that fall into this category are vegetables, fruits, legumes, beans, some nuts, lots of oil-free salad, a fatty dressing and avocado, ground flax, and chia seeds as a good source of fat. You can also use sprouts such as broccoli, alfalfa, fenugreek, beans, etc. They are high in nutrients and low in calories.
Stress management and planning
Shotalia explains: We know we need to eat healthy and exercise (and we still can’t do it). Have you thought about why? Let’s think about it: due to intense work and stressful events in our life we don’t plan our food; So when we feel stressed, tired and hungry we eat the food that appears and since we have not planned it. So we eat what’s right (which are usually fast foods loaded with all the bad things like fats, sugars, and oils that are processed and loaded with chemicals and preservatives). When you have a specific goal and take the time to plan your food for the week and shop accordingly, you are well prepared, so you have food ready when you need it and you don’t eat bad food.
Managing stress such as meditating, journaling, going to bed before 10pm and getting up at 6am rests your body. You will be less tired when you are ready to start the day. You can get a professional coach or assistant in this field. Make it necessary and you will see positive results.
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