Is your waistline becoming more prominent as you age? Many people have excessive subcutaneous fat, leading to a protruding waistline. If your limbs are not overweight, but your waistline is unusually prominent, it may be due to excessive visceral fat, which can more easily induce cardiovascular diseases. Visceral fat is a more stubborn presence, and some bad habits in daily life can lead to a surplus of calories. When the internal organs are covered with thick layers of fat, the body’s burden increases, leading to various health problems. How can you tell if the waist and abdominal fat is more subcutaneous or visceral? If you can pinch the waist and abdominal fat, it is likely to be subcutaneous fat. If the waist and abdominal fat are hard and difficult to pinch, it is likely that there is more visceral fat. How can you reduce excess abdominal fat? The main method to reduce abdominal fat is to correct some bad habits in life, create a calorie deficit through daily behaviors, and thus promote the reduction of body fat percentage. 5 ways to efficiently reduce fat and eliminate abdominal fat: 1. Quit junk food. Those who like to eat puffed foods, fried foods, and high-sugar foods should quit these habits. We need to adjust our diet, choose some natural and lightly processed foods, learn to eat three meals regularly, to reduce the body’s burden and lower calorie intake. Eat more high-fiber vegetables in three meals, more than a pound a day, supplement with high-quality protein (chicken breast, fish, shrimp, egg foods), eat less fatty meat and pork belly, maintain a light cooking method, develop habits, achieve fat reduction in daily life, so naturally you can create a calorie deficit for the body, and promote the reduction of body fat percentage. 2. Eat coarser. As the saying goes, people who eat coarse tea and light meals are not easy to get fat. We may eat too finely in our daily life. If you want to reduce visceral fat, you might as well eat less refined carbohydrate staple foods and choose some whole grains and coarse food, such as brown rice, oats, sweet potatoes, potatoes, Chinese yam, buckwheat and other low GI staple foods, which can control blood sugar, extend digestion time, and also supplement dietary fiber, promote intestinal peristalsis, and accelerate fat breakdown. 3. Get yourself moving. Sitting still is also a major culprit leading to the accumulation of abdominal fat. We should get up and move more, increase the number of steps we take every day, which helps blood circulation. Jogging is also an effective way to improve activity metabolism and strengthen the body. Research has found that people who maintain 3 running training sessions a week, each 3-5 kilometers, have a lower chance of getting fat, and visceral fat can be effectively reduced. 4. Actively engage in strength training. Strength training can effectively increase muscle mass and enhance the basic metabolic rate, thereby suppressing fat accumulation. We need to regularly perform abdominal strength training, and also add compound movements such as squats, deadlifts, push-ups, and lunges, which can involve the body’s large muscle groups in exercise, thereby enhancing the basic metabolic rate and achieving the effect of fat burning and shaping. 5. Try high-intensity interval training, that is, alternating high-intensity and low-intensity training, such as alternating jogging and sprinting 100 meters each, also known as HIIT interval training, can increase the heart rate in a short time, allowing the body to enter a fat-burning state. Each time for 20 minutes, after training, the body will be in a state of super oxidation, continue to consume calories, can effectively reduce visceral fat, and let you regain a flat belly.
