Did you know that fat around your stomach is different from other types of fat? It’s called visceral fat, and it’s bad news for your health. Visceral fat is the type of fat that tends to settle around your midsection, and research suggests that it’s more harmful to your body than subcutaneous fat (the pudgy kind that settles under your skin). Visceral fat has been linked with increased risk of diabetes, heart disease, and even cancer. Reducing visceral fat is especially important since this type of fat is strongly associated with insulin resistance and non-alcoholic fatty liver disease. In other words, having excess adipose tissue in this part of the body can increase your risk for a number of serious conditions. Luckily, there are plenty of ways to flatten your belly fast so that you can feel confident once again.
Watch what you eat
First and foremost, you need to pay attention to what you’re eating. Simply cutting back on calories won’t necessarily reduce the amount of visceral fat in your midsection. You need to reduce your intake of processed foods and eat plenty of fresh veggies and fruits. Additionally, you should try to avoid excess amounts of red meat and dairy products. These foods contain saturated fats that have been linked with increased levels of visceral fat. One last dietary tip: try to avoid sugary drinks like soda and fruit juices. Studies show that these beverages are strongly associated with increased levels of visceral fat.
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Exercise in a way that works for you
If you’re trying to lose weight around your belly, you’ll want to include a combination of aerobic exercise and strength training. To reduce your visceral fat, you’ll want to do aerobic exercises like running, jogging, swimming, or cycling on a regular basis. These types of exercises can help you lose weight by increasing the number of calories you burn throughout the day. You’ll also want to include resistance training in your exercise routine. This can help reduce visceral fat by increasing levels of muscle mass in your midsection.
Try Toning Moves
You’ve probably heard about toning exercises, but do you really know what they are? Toning is a fancy term for strengthening, and there are plenty of exercises you can do to strengthen your core. Simply standing up with your knees slightly bent and then lifting and lowering your hips can tone your core muscles. Another great one is called the knee bend and twist. This exercise can help you improve your balance and coordination as well as strengthen your core.
Don’t forget about strength training
As we mentioned earlier, aerobic exercise can help you lose fat in your midsection, but strength training can help you reduce your visceral fat even further. That’s because strength training targets the muscles in your midsection, which can help burn visceral fat even while you’re resting. If you’re new to strength training, it may be best to start out with a personal trainer. They can help you figure out what exercises are best for you and how often you should be doing them.
Try Hot Yoga
Some people might not think that yoga is a good way to flatten your belly fast, but it can be incredibly effective for reducing visceral fat. That’s because yoga is more than just a physical workout — it also includes mental relaxation. And studies show that regular yoga practice can reduce visceral fat by as much as 50%. Yoga also has a host of other health benefits, including better sleep, reduced stress, and reduced anxiety. If you’re looking for a way to reduce your visceral fat fast, you might want to try a hot yoga class. It’s important to choose a high-quality class, though.
Try High Intensity Workouts
High-intensity interval training (HIIT) can help you burn lots of calories and reduce visceral fat. It’s best to do HIIT workouts on a fitness mat since they can be pretty intense and can make you sweat a lot. Some great HIIT workouts to reduce visceral fat include burpees, jump squats, and mountain climbers. If you want to reduce your visceral fat fast, you should aim to do HIIT workouts at least three times per week.
Don’t forget about stretching
Finally, don’t forget to include some stretching in your exercise routine. Stretching is an important way to help keep your muscles and joints healthy. It may also help you relax and sleep better at night. Stretching can also help you recover from high-intensity workouts so that you can do them more frequently.
For many of us, it’s easy to get caught up in the hustle and bustle of daily life and completely forget about our own health. But if you want to be happy, healthy, and confident, you need to take care of yourself. That includes making sure you’re doing your best to flatten your belly. These 7 tips and tricks will help you reduce your visceral fat and flatten your belly in a week. Now that you know what you need to do, all that’s left is to get started!