Eliminate trans-fats completely. Trans-fats are a type of fat that’s man made and has been shown to cause hardening of the coronary arteries and increase visceral fat. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Reduce saturated fat intake to less than 7% of your total caloric intake. Although saturated fat is not as unhealthy as trans fat, it’s important to moderate your intake to an appropriate level. In general, limit your intake to 15–20 g daily (this is based on a 2,000 calorie diet). [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
MUFAs are found in foods like: olive oil, canola oil, peanut oil and sesame oil. They can also be found in avocados, nuts and seeds. [9] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Incorporate one to two servings of these foods daily. [10] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
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. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source Foods like dairy, fruit and starchy vegetables also contain carbs, but have other beneficial nutrients like protein, fiber, vitamins and minerals. Keep carbohydrates from sweets or sweetened beverages to an absolute minimum if possible. [13] X Expert Source Pouya Shafipour, MD, MSWeight Loss Specialist Expert Interview. 8 May 2020.
Outside of grains (like bread, rice or quinoa), you can consume a significant amount of fiber from fruits and vegetables. Fruits that are high in fiber include: apples, blackberries, raspberries and pears. [17] X Trustworthy Source Produce for Better Health Foundation Nonprofit organization focused on promoting plant-based diet information to help consumers live healthier lives. Go to source Vegetables that are high in fiber include: beans, artichokes, spinach, broccoli and cabbage. [18] X Trustworthy Source Produce for Better Health Foundation Nonprofit organization focused on promoting plant-based diet information to help consumers live healthier lives. Go to source
Your total calorie level can vary greatly based on your metabolism, muscle mass, gender, age and activity level. Note that a low-calorie diet alone has shown to have little effect on visceral fat levels. However, a low-calorie, moderate-carbohydrate diet along with exercise showed the best reduction in visceral fat levels. [21] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
Aerobic activities can include exercises like: walking, jogging, swimming, biking or hiking. If you can do more than the recommended 150 minutes weekly, that may help you reach your goal faster. [24] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source
Strength training includes activities like: weight lifting, Pilates or isometric exercises like push-ups or crunches. Note that spot training (trying to reduce fat in a specific area) does not rid the body of visceral fat. To lose fat, diet and cardio are key. However, the more muscle you build with strength training, the more calories you will burn.
If exercising in a gym is not your thing, try a dance class or team sport instead. You will be more willing to stick to it if it is enjoyable for you. Try incorporating some outdoor activities like hiking, kayaking or biking. Keep your end goal in mind to help motivate you to stick to your exercise routine.
Turn off all electronics — your TV, cell phone and computer — at least 30 minutes prior to going to sleep. [27] X Research source Turn off all lights in your room prior to sleeping. Even minimal light can interrupt sleep patterns. [28] X Research source
If you need help giving up nicotine, speak to your primary care physician for further help. She may be able to prescribe you a medication or provide you with additional resources to help quit. Limiting alcohol is recommended. [30] X Expert Source Pouya Shafipour, MD, MSWeight Loss Specialist Expert Interview. 8 May 2020. At a maximum, women should have one alcoholic beverage daily and men may have up to two alcoholic beverages daily. [31] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source However, it’s ideal to discontinue consumption while trying to reduce visceral fat.
To minimize risk, women’s waist circumference should be 40" or less and men’s waist circumference should be 35" or less. [34] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source To accurately measure your waist circumference, place a non-elastic tape measure around your waist — right above your hip bones. Measure as you breathe out, not as you inhale. [35] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source
Weigh yourself about one to two times weekly, and always at the same time (and nude, if possible) for the most accurate reflection of your progress over time. Safe weight loss (even when aiming to reduce visceral fat levels) is about one to two pounds weekly. Any more weight loss can result in nutrient deficiencies or may not be sustainable long-term. [37] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
