Visceral fat is fat accumulated inside the abdomen/bugs, around organs, including the liver and intestines. Too much visceral fat can have a negative impact on health, increasing the risk of many dangerous chronic diseases.
Here are 10 easy-to-make changes in your daily life to reduce visceral fat:
Reduce sugar intake and sugary products such as dessert, candy, carbonated drinks, juices, cookies, candy, cakes.
Reduce the amount of processed foods. If hungry, bring healthy snacks like fruit or yogurt.
Reduce carbohydrates simply. You should avoid foods such as bread, cookies, white potatoes. Eat foods that are whole grains, high in fiber and low in sugar.
Eat more fiber. Add fruits, vegetables, whole grains and salads to your diet, which helps improve satiety and helps you feel full longer.
Add healthy lean protein to your diet such as lentils, tofu, chicken, low-fat milk.
Don't miss breakfast. Make sure your breakfast is high in protein and fiber.
Eat more healthy omega-3 fatty acids. Use mustard oil, add nuts, fish... to your diet.
Exercise at least 30 minutes a day. Do cardio exercises such as brisk walking, cycling, swimming, Zumba, aerobics, sports... Try combining them with abdominal exercises to tone your muscles.
Remember to exposure to the sunlight in the early morning.
wake up early and improve sleep cycles.
