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Visceral fat is located deep within the abdominal cavity near your vital organs. Studies have linked visceral fat to various diseases like type 2 diabetes, stroke, and certain cancers.
It is the most harmful fat in your body. Because of that reason, you want to do anything in your power to lose visceral fat and improve your health.
In addition to doing belly fat workouts and cutting out junk foods, here are some additional tips to check out for how to lose visceral fat in a week.
Intense Workouts
One of the fastest ways to lose visceral fat quickly is to do intense workouts.
Exercises like swimming, jumping rope, and cycling are considered vigorous and effective in burning fat.
One study compared the effects of resistance training and aerobics in 119 overweight and obese adults.
They found aerobic training was more effective than resistance training when it comes to reducing body fat and body mass.
If your resistance training is your go-to workout, add intense cardio to speed up your fat loss around the belly.
Eat clean
You can’t out-train your diet. To reduce your body fat and get rid of harmful visceral fat, cleaning up your diet is a must.
In fact, it’s the first place you’d want to start.
You don’t necessarily need a rigid meal plan, but you need to learn to choose your food wisely. When you go grocery shopping, make it a point to avoid any problem foods like added sugar, processed foods, and simple carbs.
Instead, eat plenty of vegetables, beans, nuts, and fruits. Grains are also great to boost your intake of fiber and keep you satisfied.
Seafood and fish are also rich in omega-3 fatty acids that are beneficial to your brain and overall health. They also help you burn your belly fat too.
If you don’t know where to start, start with these 32 foods to burn belly fat and a 7-day belly fat meal plan to get a flat tummy.
When you are trying to lose weight, it becomes extremely important to maintain your muscle mass. One macro that’s essential for muscle maintenance is protein.
Proteins are in every tissue and cell of our body including the muscle. They are used to rebuild broken-down protein to sustain the optimum mass.
When choosing protein sources, consider including essential amino acids that our body cannot make on its own.
Foods like meat, poultry, eggs, and seafood are some of the foods that contain amino acids.
Eat More Protein
When you are trying to lose weight, it becomes extremely important to maintain your muscle mass. One macro that’s essential for muscle maintenance is protein.
Proteins are in every tissue and cell of our body including the muscle. They are used to rebuild broken-down protein to sustain the optimum mass.
When choosing protein sources, consider including essential amino acids that our body cannot make on its own.
Foods like meat, poultry, eggs, and seafood are some of the foods that contain complete protein.
American College of Sports Medicine (ACSM) recommends that 10-35% of your daily calorie intake come from protein.
An alternative way to calculate your recommended daily intake is to take your body weight in pounds and multiply it by 0.35 grams of protein.
If you weigh 165 pounds, your daily recommended intake of protein is 60grams.
When your goal is to lose body fat including visceral fat, it’s important to maintain this level of protein intake.
This is because muscle is built when you have a positive protein balance. What this means is that your protein intake exceeds the amount of muscle protein that gets broken down.
Especially if you are leading an active lifestyle with intense cardio and strength training, eat more protein.
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