Visceral fat is basically a kind of abdominal fat that is associated with causing diseases like cancer and diabetes. Unlike subcutaneous fat which is found right under the skin, visceral fat is located deep within your body as a layer surrounding your organs. This fat actually functions as an organ to the extent that it also secretes hormones and chemicals some of which can be dangerous for the body. People with large waistlines and excessively protruding bellies should speak to their doctors regarding ways to get rid of their visceral fat. In the meanwhile, there are some measures that can be taken personally such as the ones mentioned below.
Try to cut down the fats in your diet as much as possible. Healthy eating can go a long way in helping you lose your visceral belly fat. The best way to do this by avoiding foods that are high in saturated fat such as dishes heavy in butter, fast food and those cuts of meat that are famous for their fat content. Another helpful tip is to keep a journal recording the calories you consume every day as that keeps you conscious like nothing else. You should be aiming to cut down 500 calories a day to be able to lose weight.
There is no alternative to this. In order to lose the visceral belly fat and to live a healthy life in general, it is necessary that you work out on a regular basis. Exercising for about half an hour four or five times a week should be a good amount. Cardio activities are essential in your workout as they get your heartbeat up ensuring oxygen to your entire body, and help you lose weight. Brisk walking, cycling and swimming are excellent for this purpose.
Make sure that you include strength training in your workout regime. This is because building up muscles helps you tone your body and at the same time lose more calories than a crash diet. This is due to the fact that muscles use up fat to build themselves. A good idea is to train about three times a week using machines like leg presses and pull down bars to ensure that you are working all the muscles in your body and lose visceral belly fat.
A good way to tone up your stomach and lose the visceral belly fat is to partake in exercises that target your abs specifically. One very effective routine is abs crunches. This exercise involves lying down flat on the floor and bend your knees so that your feet are flat on the ground. Put your hands on the back of your neck raising your neck up slightly so that your back is pushed to the floor and your abs are tightened. Hold this position for ten seconds and ten release, and then repeat this routine for a fixed number of counts.
Incorporating this into your workout regularly should give you a flat stomach in no time.