How to get rid of visceral fat: Including a certain exercise in your day may burn the fat

Visceral fat, or belly fat, is stored deep inside your body. It surrounds and protects your internal organs. You can’t see visceral fat, as it’s underneath your abdominal muscles. Besides the fact that visceral fat doesn’t look great, carrying too much visceral fat is linked to a higher risk of diabetes, cardiovascular disease, and even certain cancers. By increasing the amount of aerobic exercise, you do, however, you could get rid of your visceral fat.

Aerobic exercise is the kind of activity which burns fat everywhere, particularly though, in the belly.

Health experts agree that anything which raises the heart rate and makes a person work up a sweat will help reduce visceral fat.

Regular aerobic exercise is one of the best ways to shed your visceral fat and burn belly fat.

Commonly known as cardio, it burns a lot of calories and helps to lose belly fat.

READ MORE: How to get rid of visceral fat – foods to help burn the belly fat

In a study with the National Library of Medicine, a review of the effect of aerobic vs resistance exercise on visceral fat was investigated.

The study noted: “Exercise therapy is an integral component of obesity management, but the most potent exercise prescription for visceral fat benefit is unclear.

“We aimed to evaluate the independent and synergistic effects of aerobic exercise and progressive resistance training and to directly compare the efficacy of aerobic and resistance training for beneficial visceral fat modulation.

“A systematic review and meta-analysis were performed to assess the efficacy of exercise interventions on visceral fat content/volume in overweight and obese adults.”

The study found that aerobic exercise is central for exercise programmes aimed at reducing visceral fat, and that aerobic exercise below current recommendations for overweight/obesity management may be sufficient for beneficial visceral fat modification. 

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Physiologist Cris Slentz, Ph.D. said: “Numerous studies have sought to identify the most effective form of exercise to get rid of that unhealthy fat.

“If you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.”

One study revealed aerobic exercise burned 67 percent more calories than resistance training.

“What really counts is how much exercise you do, how many miles you walk and how many calories you burn,” Slentz said.

“If you choose to work at a lower aerobic intensity, it will simply take longer to burn the same amount of unhealthy fat.”

Dr Louise Wiseman said: “We think about 90 per cent of our fat is subcutaneous and the remaining 10 per cent is visceral or inside the abdomen.

“It stands to reason if you are carrying excess fat it is likely you are carrying excess visceral fat.

“Having belly fat does not always mean there is a large amount of visceral fat as this can still be subcutaneous, but a larger waist can indicate deep fat beneath.

“The only way to definitively diagnose the amount of visceral fat someone carries is by a CT or MRI scan which is just not feasible.

“A simple tape measure may be the best guide to use at home.”

When it comes to dieting to helping you get rid of visceral fat, the key things to focus on are creating an energy deficit, getting enough protein (which fills you up as well as helping your muscles repair and grow), eating more simple, wholesome, nutrient-dense foods, and cutting down on the junk that you know isn’t doing you any good.

There are many ways to achieve those things, from a ketogenic diet to intermittent fasting.

Ultimately, the best diet for getting rid of visceral fat is one that you can stick to.

Compliance and consistency trumps most other things when it comes to getting in shape.



How to lose visceral fat: A new diet approach proven to help combat and burn belly fat

Visceral fat is also known as belly fat and is found inside your abdominal cavity. Carrying too much visceral fat is extremely harmful for one’s health. It’s linked to a higher risk of type 2 diabetes, insulin resistance, heart disease and even certain cancers. A popular diet which has gained much notoriety could be key in helping you lose your visceral fat.

With intermittent fasting, eating fewer meals can lead to an automatic reduction in calorie intake.

Additionally, intermittent fasting changes a person’s hormone levels which facilitates weight loss.

As these changes in hormones take place, short-term fasting can help increase a person’s metabolic rate by as much as 3.6 to 14 percent.

By helping a person eat less and burn more calories, intermittent fasting causes weight loss by changing both sides of the calorie equation and could help a person lose their visceral fat.

READ MORE: How to live longer: Five habits to adopt into your life to increase life expectancy

Eating and drinking during a 10-hour window allows the body to rest and restore for 14 hours while drinking water, coffee or tea.

According to study co-author Dr Satchin Panda, “Your body can also anticipate when you will eat, so it can prepare the body to optimize metabolism.”

This so-called “time-restricted eating” is a form of intermittent fasting.

Instead of fasting on alternate days or several 24-hour periods per week, time-restricted eating encourages dieters to limit their meals to certain windows of time.

“The brain works together with the other organ systems to coordinate body processes such as hormone production and we manage food intake better when these systems are in line,” explains Dr Felicia Steger, PhD, RD, a postdoctoral scholar at the University of Alabama at Birmingham.

“Many people eat their largest meals at dinner so we are forcing the organs in our gastrointestinal system (such as our liver) to do the most amount of work as our brain is preparing to shut down for the evening to sleep.

“Early time-restricted feeding aims to align these rhythms.”

In addition to adapting to this new way of eating, it is imperative for one to also engage in regular exercise.

The benefits of regular exercise have been observed independent of diet.

A study of 30 obese young men used a four-month program of intensive exercise without any dietary restrictions.

Although the subjects consumed more than 3,000 calories a day on average, they shed about 26 pounds each.

Best of all, they lost abdominal fat preferentially. The average waist circumference declined by 14 percent and the average hip circumference by eight percent.



Southwest Airlines trims cash burn, will keep middle seats open through November

A bird flies by in the foreground as a Southwest Airlines jet comes in for a landing at McCarran International Airport on May 25, 2020 in Las Vegas, Nevada.

Ethan Miller | Getty Images

Southwest Airlines on Wednesday said it has logged a “modest” improvement in bookings through October, helping it trim its daily cash burn estimate for this quarter by $3 million to an expected $17 million.

Despite the uptick in bookings, the Dallas-based airline expects revenue to drop 65% to 75% in October and capacity down 40% to 50% from the same month last year as the coronavirus pandemic continues to hurt travel demand. It forecast November capacity to drop 35% to 40% from 2019.

Southwest said it would extend a policy that leaves middle seats open on its flights, except for travelers in the same party, through the end of November, an effort to calm travelers nervous about flying in a pandemic and better compete at the start of the end-of-year holidays. Delta Air Lines, for example, last month said it would limit capacity on flights through Jan. 6.

Southwest shares were up 0.8% in premarket trading.

How many calories do I need to burn to lose weight?

How many calories do I need to burn to lose weight?

According to the Mayo Clinic, you need to burn 3,500 calories to lose a pound.

Cutting back on 500 to 1,000 calories a day would mean you lose about one to two pounds a week.

However, your body still needs energy to keep you alive and your organs functioning properly.

It’s important to eat enough for your body, and this depends on your size, age, gender and activity levels.



How to get rid of visceral fat: Eating plan to help you burn belly fat backed by science

Visceral fat is more commonly known as belly fat, and it tends to wrap around your internal organs. It’s considered a serious health problem to be carrying too much visceral fat. That is because the fat cells produce inflammatory markers and hormones which increase the risk of chronic diseases. The ketogenic diet has become an extremely popular diet to help shed those pesky pounds but more importantly, it’s been proven to help you get rid of your visceral fat. How?

The keto diet is a key way to get your body into a state of ketosis, which in turn can banish belly fat.

One study involving 28 overweight and obese adults found those who followed a ketogenic diet lost more fat, especially visceral fat, than people on a low-fat diet. 

By minimising carb intake and eating a high-fat diet, the body enters a metabolic state called ketosis.

Ketosis is when the body produces ketones (organic compounds) and becomes very efficient at burning fat for energy.

It usually takes about two to seven days of following this diet for ketosis to take place and this is when rapid fat burning takes place.

READ MORE: How to get rid of visceral fat – foods to help burn the belly fat

Foods allowed on the diet include fish and seafood, low-carb vegetables, cheese, avocados, chicken, eggs, nuts and seeds, yogurt and cottage cheese, berries, unsweetened coffee and tea and dark chocolate.

The foods that should be restricted include grains, starchy vegetables and high-sugar fruits, juices, honey and syrup, sugar of any form, chips and crackers and baked goods.

Everything should be consumed in moderation as with most other diets.

Obesity is a worldwide epidemic and many diets have emerged over the years to help combat this worrying rise.

The benefits of the ketogenic diet are that it helps to burn belly fat and lose visceral fat, claims supported by science.

The ketogenic diet can provide amazing results if a person can stick to it. 

It’s always important to consult with your GP before embarking on new diets to help get rid of your visceral fat.



Weight loss diet plan: Eating more of one food can help burn fat and boost energy

Weight loss can be achieved with a healthy diet plan and regular exercise. While there are plenty of plans on the market, eating one food in particular could give good results. A nutritionist revealed eating more of certain foods can help weight loss while boosting energy.

Of course, ditching unhealthy snacks is sure to help tone up the waistline.

However, the expert explained eating more of certain foods is actually the key to a weight loss transformation.

Those hoping to lose a few pounds and feel more energetic should add more foods high in fibre into their diets.

Emily commented: “Despite a bland reputation, health experts now believe that fibre is more than just ‘roughage’ that keeps you regular.

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“According to UK government guidelines, adults should be getting 30 grams of fibre a day.

“And yet, nine in 10 people in the UK are not meeting this, with most adults eating only 18 grams a day.

“The latest research suggests that eating enough fibre could be the key to reducing your risk of various health conditions as well as helping you lose stubborn fat.”

Not only can fibre help improve the overall health of the body, the food can speed up weight loss results.

“Fibre may help with weight management by helping you to feel fuller for longer, as well as helping to feed the good bacteria in your gut,” she added.

High fibre foods include wheat bran, brown rice, nuts, seeds and cereals.

Combining these with plenty of protein can also help dieters cut back on fat.

She continued: “Protein is what’s known as a macronutrient, meaning it’s a nutrient the body requires a lot of it (along with carbohydrates and fats) in order to stay healthy.

“Protein is a not-so-secret weapon when it comes to weight loss. The main reason for this is protein is satiating – which means it makes you fuller for longer.

“For adults, the general daily requirement is 0.6g of protein per kilogram bodyweight.

“So if you weigh 80kg, you’d need around 48 grams protein daily to stay healthy, but increasing your protein intake might have benefits if you’re trying to lose weight.”

High protein foods include meat, fish, dairy, eggs, tofu, nuts and seeds.



Protein Shake: This 4-Ingredient Protein Shake May Help Burn Those Extra Kilos

Highlights

  • Protein helps induce satiety
  • Protein is also called the building block of life
  • High protein diet may aid weight-loss

If you are new to the world of health and fitness, you may have heard the health experts recommending adding protein-rich foods to your diet. And they may have a reason too. Protein does help build muscle; moreover, helps in muscle recovery. After an intense session of work out, some of your muscles do take a beating; therefore, to recuperate from the wear and tear, you require some protein.

(Also Read:  Healthy Diet: How Much Protein Is Enough? Celeb Nutritionist Rashi Chowdhary Reveals All About Protein

Protein-rich foods make you feel full for a longer time and you do not feel like munching on anything soon after. This way you eat in controlled portions and keep excess weight gain at bay. This is why, you may consider adding a little more protein to your diet. Make sure you do not go overboard with protein either, excess of anything could prove detrimental to your weight loss goals.

(Also Read: Protein Shake Or Milk Chocolate: Which Post-Workout Drink Should You Pick? )

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There are a plenty of high-protein foods in your kitchen that could do wonders for your diet. Take, for instance, flaxseeds, milk and almonds. You can blend it together and make yourself your own high-protein milk shake. If the plain taste of the shake is not so appetising, you can consider adding the fruity goodness of strawberries to your wholesome shake. In addition to the sweet and tarty flavour, strawberries are also renowned for their dense nutritive profile. They come loaded with free radical-fighting antioxidants, and also packs very fee calories. Yes, one cup of strawberries (144 g) comprise of only 30-32 calories according to the USDA. Isn’t that impressive?

Speaking other superfood in this sake, flaxseeds- you would be surprised to know that flaxseeds are known to be one of the best source of plant-based protein. They are also loaded with antioxidants, anti-inflammatory properties, heart-friendly fibres and omega 3 fatty acids.

How To Make The Flax-Strawberry Shake:

  • 7-8 strawberries
  • 1 and a half glass of milk
  • 1 tbsp flaxseeds
  • 5 almonds

Method:

  1. Blend all the ingredients together. You can add some water, if the consistency is too thick for your liking. You can also add a teaspoon of honey into the mix for flavour. Honey is one of the healthiest substitutes of sugar.

Try this protein shake and let us know how you liked it.

(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)

About Sushmita SenguptaSharing a strong penchant for food, Sushmita loves all things good, cheesy and greasy. Her other favourite pastime activities other than discussing food includes, reading, watching movies and binge-watching TV shows.

How to get rid of visceral fat: Latest diet taking the health world by storm to burn belly

“Essentially, ketosis is a survival mechanism whereby the body is able to keep creating energy using a secondary source, derived from fat, until a person consumes carbohydrates again,” said Natasha.

She continued: “The shift, from using glucose to breaking down fat as a source of energy, usually happens over two to six days of eating fewer than 20 to 50 grams of carbohydrates, per day.

“During the diet transition, you will experience uncomfortable side effects from significantly cutting carbs.

“We like to refer to this as the “Veto flu”.

“These may last a few days but will pass once your body has entered ketosis.



Greece refugee camp fire: Panic as 13,000 at risk from blaze – 'We will burn to death!'

A refugee camp in Moira, Greece, was filmed on fire just after midnight tonight. Stand By Me Lesvos, the media team for the refugee camp, has reported shootings and protestors, and has claimed the fire brigade has been called to the scene.

The refugee camp reported “a kind of uprising” took place on the grounds at 10pm BST.

Stand By Me Lesvos posted on their social media the new isolation area was “looted”, along with other buildings.

They added: “Currently various fires in the camp are reported and it seems even shootings happen. 

“It’s a nightmare coming true, but a nightmare that could have been easily prevented and all the months were not used for it.”

The camp, split into various zones to keep distance between groups, was filmed burning.

At 9:58pm BST, the non-profit posted a video of the camp, which saw fires in three zones.

The video also captured the sound of gunshots and of panicked refugees.

At 10:05pm BST, the group issued an update that said: “Fires are spreading everywhere and the fire brigades seemed entrance by some angry protesters. 

“Our partners in the camp say that the situation is getting worse every minute.”

Stand By Me Lesvos is a non-profit group working with refugees to help them learn and develop skills.

Recently the group declared an emergency due to the risk of their refugee population catching coronavirus.

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Greece refugee camp fire: Panic as 13,000 at risk from blaze – 'We will burn to death!'

A refugee camp in Moira, Greece, was filmed on fire just after midnight tonight. The camp is managed by the Municipality of Mytilene and UNHCR. The media team for the refugee camp has reported shootings and protestors, and has claimed the fire brigade has been called to the scene.

The refugee camp reported “a kind of uprising” took place on the grounds at 10pm BST.

Small fires were started in the encampments, and the media team reported shootings.

An hour after the incident began, the media team said the fires had reached a makeshift hospital.

The media team posted at 1am BST that migrants were escaping the camp, but were reportedly met by attacks from locals.

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