Visceral Fat: 4 Myths That Keep You Stuck—and What Actually Burns Belly Fat

he 4 most feared methods for visceral fat, such as running is more effective and can help you eliminate belly fat!

Method 1: Avoid high-fat and high-sugar diet

Visceral fat is your favorite high-fat, high-sugar diet, such as your usual cakes, milk tea, cookies, chocolate, fried chicken, braised pork, and French fries are all high-calorie, fat-prone processed foods that are not good for cardiovascular health.

A variety of fried, high-fat processed foods, which contain large amounts of saturated and trans fats, tend to accumulate in the body, especially around the internal organs, and can also cause elevated levels of cholesterol and triglycerides in the blood, affecting blood vessel health, which in turn can increase the burden on the internal organs.

And the intake of high-sugar foods can cause blood sugar to soar. In order to lower blood sugar, the body secretes a large amount of insulin, and insulin promotes the synthesis and storage of fat, especially visceral fat, and is also prone to high blood sugar problems.

If you want to reduce visceral fat, you must have a self-disciplined diet, stay away from all kinds of processed sweets and high-fat foods, and eat more natural and lightly processed foods, so that you can better control calories and keep your waist circumference falling.

Method 2, 50% vegetables per meal

Modern people have an overly greasy or high-carb diet, and most people prefer to eat all kinds of meat and rice, while ignoring the intake of vegetables, which can lead to insufficient dietary fiber intake and poor intestinal motility.

And “Make sure you have 50% of the vegetables in each meal. Rotating different vegetables every day can supplement dietary fiber, promote intestinal peristalsis, absorb intestinal fat, and reduce the intake of other high-calorie foods. Put the staple food at the end.” Eat, this can effectively reduce carbohydrate intake, reduce overall caloric intake, and help reduce visceral fat.

Method 3, strengthen strength training, Increases muscle mass

Strength training, such as bench press, parallel bar arm flexion and extension, push-ups, reverse rowing, squats, etc., can stimulate muscle growth and increase muscle mass. Muscles are the lean body mass of the body, and when muscle mass is increased, the body’s basal metabolic rate increases, allowing it to consume more calories even at rest.

Adherence to a group of strength training every other day, for about 30 minutes each time, can improve the body’s sensitivity to insulin, allowing cells to better ingest and utilize blood sugar, thus reducing the possibility of blood sugar being converted into fat for storage, and helping to reduce the accumulation of visceral fat.

Therefore, people who lose weight, especially those who have excessive visceral fat, should not blindly perform aerobic exercise, but combine aerobic exercise and strength training, and the fat burning and shaping effect will be better.

Method 4, HIIT training is scheduled 2-3 times a week

HIIT high-intensity interval training is aerobic combined with anaerobic exercise, which can quickly increase the heart rate and put the body into fat-burning mode. After exercise, the body will be in a state of excessive oxygen consumption, continue to consume calories, and can further decompose visceral fat.

It only takes 20 minutes of high-intensity training each time to keep the body at a high metabolic level for 12-24 hours, and the effect of reducing visceral fat is much more efficient than jogging.

We can freely combine several movements, such as squats, push-ups, jumping jacks, high leg raises, etc. Each movement is performed for 30 seconds and rested for 30 seconds. Accumulating 20 minutes of exercise can effectively reduce the body fat rate and eliminate visceral fat.

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