Visceral fat is fat stored in and around your abdominal organs.It increases your risk of cancer, high blood pressure, stroke, dementia, heart disease, and diabetes.You can't lose a lot of weight or body fat in a week.If you want to lose belly fat, you need to change your diet, exercise routine, and lifestyle for a long time.You can start to make changes to your lifestyle during a week.
Step 1: There are the right types of fat.
Studies have shown that eating the right types of fat can help reduce belly fat by up to 20% over a low-fat diet.Monounsaturated fats have been linked to a decreased risk of heart disease, improved management of diabetes and improved function of your blood vessels.Although they are healthy, monounsaturated fats are very high in calories.Don't add these to an unhealthy diet or sources of fat.These should replace trans or saturated fat.Olive oil, olives, nuts, seeds, nut butter, and canola oil are some of the foods with monounsaturated fats.Replacing butter with olive oil is one of the ideas to consider.
Step 2: Don't eat too much fat.
It is possible to fuel your weight loss with lean sources of nutrition.Make sure to eat a source of lean meat at your meals.To stay within your calories limit, measure out a 3-4 oz serving.High-fat cheese, red meat, and sausage should be replaced with leaner cuts of chicken, turkey, fish, beans/lentils, eggs, dairy and nuts.
Step 3: Every meal should include fresh fruits and vegetables.
At least half of your plate should be filled with produce.These foods are low in calories and can help you lose weight.The best way to lose belly fat is to cut calories.When you make half your plate a fruit or vegetable, you can lower the calories in your meals.Take out 1 cup of vegetables, 2 cups of leafy greens, or a small amount of fruit.You should include at least one serving at each meal.
Step 4: Whole-grain foods are a good choice.
When you're trying to reduce belly fat and get rid of dangerousVisceral fat, you need to choose 100% whole grain foods.Compared to refined grains, 100% whole grains have higher levels of fiber, vitamins, and minerals.They are better for your health.Grains that are too processed are called refined grains.White bread, white rice, plain pasta, or crackers should be limited.You should include a serving of whole grains daily.You can measure out 1 oz or 1/2 cup of items such as brown rice, whole-wheat pasta, and millet.
Step 5: Drink enough water.
Drink enough water and other clear fluids each day to keep your body hydrated.It's recommended that you drink at least 8 glasses of water a day.Up to 13 glasses per day have been recommended.Water is important for hydration.It helps regulate your body temperature and blood pressure.Adequate hydration helps manage appetite.You can support your weight loss by drinking a glass of water prior to your meal.
Step 6: Cut out refined white flour.
Sugary beverages, sweets, and foods made from refined white flour are some of the biggest culprits of fat.Cut out these foods if you want to reduce belly fat.Visceral fat can be increased by sweetened beverages like sodas, fruit juices, and sports drinks.Foods made with white flour or highly processedCarbohydrates are also responsible for packing on fat.There are crackers, white bread, plain pasta and white rice.Replacing your typical snack or treat with more healthy options will make you less likely to crave sugar.Try low-fat Greek yogurt or fruit.
Step 7: Cut out alcoholic beverages.
Increased alcohol consumption is linked to increased levels of fat in the body.Eliminating alcoholic beverages will help reduce belly fat.Many alcoholic beverages are mixed with sugar sweetened beverages.Visceral fat can be caused by the combination of sugar and alcohol.Men and women should limit their alcohol consumption to 2 glasses a day.
Step 8: Limit high-fat foods.
In addition to choosing sources of healthy fats to include in your diet, you should try to limit or avoid certain types of fat that can increase belly fat and the chronic conditions associated with it.Don't eat trans-fats.The man-made fats can cause hardening of the arteries, increase the bad cholesterol and decrease the good cholesterol.All products that contain partially hydrogenated oils should be avoided.Fried foods, processed foods and processed meats are where these are found.Moderate amounts of saturated fat is what you should eat.There is a lot of research on whether or not saturated fats are good for you.If you want to reduce weight and body fat, limit the types of fats that are higher in calories.They are found in many animal products.It is important to limit the amount of meat, fast foods, fried foods and processed meats that you eat.
Step 9: Interval workouts are done this week.
Higher intensity interval workouts are more popular.They burn calories but burn more body fat than traditional cardio.A University of Virginia study found that people who had 3 out of 5 cardio sessions per week with intervals burned more belly fat, even though they technically burned the same calories during the workout itself.Interval programs are what most gym machines come with.Interval programs can be done on treadmills, stationary bikes and elliptical machines.You can create your own high-intensity interval program by alternating between short bursts of high intensity exercises with longer bouts of more moderate exercises.You can try alternating between sprints and jogging.
Step 10: 5 days a week, commit at least 30 minutes of cardio.
Studies show that it's equally important to do at least 30 minutes of cardio exercises each week to help reduce belly fat.If you want to decrease belly fat, some health professionals recommend doing up to 60 minutes a day of aerobic activities.You can work out on an elliptical or rowing machine.At a moderate pace, aim to do these activities.This is usually described as difficult to keep up a conversation as you perform an activity.
Step 11: Increase your activity levels.
Add more exercise to your day with lifestyle activities.Being more active throughout the day has been shown to have the same benefits.When you are sedentary, choose times when you can watch TV, break at the office or commute.Think of times when you can take more steps.During commercial breaks, do sit-ups, pushups, and planks.If you're stuck in traffic, walk around the office during break time.You can download a step counter app on your phone.A good way to see how much you've increased your activity level is to track how active you are during the day.
Step 12: Do strength training three times this week.
Lifting can help increase your body's metabolism and burn calories at rest.Resistance training can increase bone density and reduce your risk of osteoporosis.It's a good idea to include bodyweight exercises.These exercises increase your heart rate.You can learn to use weight machines.Start with popular exercises like chest presses, rows, pec flys, overhead pushes, front and side arm raises, lunges and squats or the leg press machine, calf raises and bicep/triceps last.Tricep exercises include overhead press, tricep pulldown, and kickbacks.If you have never used weights before, a session with a personal trainer may be a good idea.They will show you how to lift weights and give you an appropriate weight lifting program.