humans carry body fat in a variety of places around the hips and thighs waster
all over multiple body parts today's video will discuss how to get rid of
visceral fat before you watch this video please take a moment to subscribe our
YouTube channel by clicking the subscribe button then tap the bell icon
so you will be the first to know when we post new videos daily however
there are different types of fat within the body subcutaneous and visceral
subcutaneous fat is the layer of fat found right underneath the skin and
generally doesn't impose a huge health risk visceral fat however is a type of
fat that's found in and around the organs especially in the abdominal or
belly cavity it surrounds the stomach liver and intestines visceral body fat
is very harmful to your health changing your eating habits 1 monitor your total
fat intake limit dietary fat to about 20 to 30 percent of your total caloric
intake this is equal to about 40 to 70 grams of fat daily based on a 2,000
calorie diet higher levels of fat may increase your risk of weight gain or
levels of visceral fat to consume heart-healthy fats although it's
important to monitor your overall fat intake it's also important to make sure
you're consuming the types of dietary fat will improve your health and help
support your desire to decrease visceral fat 3 limit your carbohydrate intake a
low carbohydrate diet has been shown to be an effective leading pattern to help
reduce levels of visceral fat reduce the amount of carbohydrate rich foods in
your diet to help promote the reduction of the sural fat carbohydrate rich foods
include bread rice pasta crackers tortillas bagels
sweets and sugary beverages limit these foods to one to two servings maximum
each day 4 consume adequate fiber daily studies have shown that those who
consume adequate fiber daily had lower and had an easier time lowering visceral
fat levels women should consume 25 grams of fiber daily and men should consume 38
grams of fiber daily 5 monitor your total calorie intake consuming a
moderate to low calorie diet has been shown to support the loss of visceral
fat in general men should consume around 2,000 to 2,500 calories daily and women
should consume 1,600 to 2,000 calories daily incorporating other lifestyle
changes to reduce visceral fat engage in cardio exercises cardio exercises have
been shown to be one of the most effective methods at reducing visceral
fat try different types of exercise keep your exercise routine fun and exciting
by engaging in a variety of different exercises go to bed early it's
recommended adults sleep at least seven to nine hours each night sleep is
essential to your overall health and wellness studies have shown that those
who slept less than six hours nightly had higher levels of visceral fat
monitoring your progress measure your waist circumference waist circumference
is a measure that indicates your risk for obesity metabolic syndrome and other
chronic health conditions weigh yourself weekly although your main
target goal is to reduce the amount of visceral fat you will need to monitor
the changes in your weight over time weight loss while modifying your diet
and incorporating exercise can indicate your levels of visceral fat are
decreasing how you get rid of visceral fat let me know in our comment section
below if you liked this video give it a thumbs up and share with your friends
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