Eat healthy
The most important habit to burn visceral fat is to follow a healthy diet. In a meal, we should balance food groups such as: vegetables; whole grains such as whole wheat breadcrumbs, brown rice; lean proteins such as chicken, fish and fruit.
According to a study published in the American Journal of Nutrition, a low-starch diet can also help reduce visceral fat.
Limit additional roads
Added sugar is sugar added to foods to enhance flavor during processing. According to University of California Berkeley Medical Services (USA), it is necessary to stay away from added sugar because it can increase visceral fat.
Foods containing added sugar include: soft drinks, cakes, candy, spices such as tomato sauce, grilled meat sauce... In addition to helping to reduce visceral fat, limiting added sugars can also help you suffer from many diseases such as diabetes, heart disease, high blood pressure, etc.
Limit alcohol
According to research published in January 2015 in the US Obesity Report Drinking and drinking plenty of alcohol can contribute to weight gain, including visceral fat. The reason is that alcoholic foods contain a lot of empty calories and lack nutritional value.
In addition to the habit of limiting alcohol, quitting smoking is also recommended to be good for health, including the benefits of reducing visceral fat.
Exercise regularly
To reduce visceral fat, it is certain that exercises are indispensable. Combining aerobic exercise with strength training can help you break down visceral fat, while making your body more flexible.
According to the Physical Activity Guide, adults should do at least 150 minutes of moderate aerobic exercise per week. At the same time, you should practice strength training activities such as weight lifting and cardio exercises to improve cardiovascular health.
Get enough sleep
Not getting enough sleep or sleeping on your stomach can contribute to an increased risk of obesity. According to Livestrong, sleeping less than 5 hours/night is associated with increased visceral fat.
Getting enough sleep and good sleep can help you effectively eliminate visceral fat. One study showed that people who increase sleep time from 6 to 7 -8 hours/night reduce visceral fat compared to those who only sleep 5-6 hours/night.
