How to Lose Visceral Belly Fat

Aerobic exercise helps to eliminate visceral belly fat.

Visceral fat is the term that denotes the hidden fat inside the body that normally provides a light cushion to the internal organs. Genetic tendencies, poor lifestyle choices and age cause this internal layer to exceed healthy limits, posing serious health risks. By contrast, subcutaneous fat beneath the skin is visible and more likely to be addressed. Unfortunately, even non-obese people could have pernicious deposits of visceral fat without knowing it. During middle age, men and women tend to accumulate both subcutaneous and visceral belly fat. Taking action to lose dangerous visceral belly fat could extend your life.

Instructions

1. Avoid tobacco and excessive alcohol. If you don't smoke or drink, don't begin as you grow older. If you do indulge, eliminate or reduce these habits as they tend to be connected to increased visceral belly fat accumulation in both sexes.

2. Reduce high stress levels. Stress in your daily life causes the secretion of high levels of cortisol into your bloodstream. Cortisol in large amounts can encourage fat accumulation and storage while hindering the body's ability to burn the fat, even through diet and exercise.

3. Adjust your daily intake to about 20 percent fewer calories. As people age, they require fewer calories maintain the same weight. People also tend to lose muscle mass as they age, and with it, some of the ability to burn fat efficiently as fuel. This translates to more subcutaneous and visceral fat, especially around the midsection.

4. Find an aerobic activity that you enjoy and do it three to four days a week for up to an hour. This could be walking, cycling, swimming or jogging. This will discourage metabolic slowdown associated with aging and help to mobilize belly fat. Visceral fat might be mostly hidden (unless you are morbidly obese), but it tends to burn away quickly once cardiovascular exercise is performed regularly.

5. Begin strength training. Using weights as part of your fitness routine will ensure that as fat is lost from cardiovascular workouts, you will reveal lean muscles and a tight, trim midsection as reward for your hard work and diligence.

References

• Mayo Clinic: Belly Fat in Women--How to Keep It Off
• Health Network: How to Lose Belly Fat

Resources

• Harvard Medical School--Family Health Guide: Abdominal Fat and What to Do About It