How can one reduce visceral fat?

 Visceral fat, also known as "hidden" fat, is fat stored deep inside the belly, wrapped around the organs, including the liver and intestines. It makes up about one tenth of all the fat stored in the body

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. Excess visceral fat has been linked to a greater risk of serious health problems, including heart disease, type 2 diabetes, high blood pressure, abnormal cholesterol, breathing problems, and even some types of cancer

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.Here are some ways to reduce visceral fat:

1. Exercise

Regular exercise can help reduce visceral fat. Aim for at least 30 minutes of moderate to vigorous exercise 5 days a week. Some exercises that are effective at reducing visceral fat include brisk walking, jogging, biking, running, and strength training

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. Aerobic exercise is especially effective at reducing visceral fat

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. Combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat than doing either one alone

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2. Diet

Eating a healthy diet can help reduce visceral fat. Focus on eating lean proteins, whole grains, low-fat dairy, fruits, and vegetables. Try to limit trans fats, refined sugars, sodium, and processed foods

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. Low-carb diets, such as the ketogenic (keto) diet, can help reduce visceral fat by training your body to burn fat as fuel

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. Eating more soluble fiber can also help reduce visceral fat by suppressing your appetite and keeping gut bacteria healthy

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3. Lifestyle Changes

Making lifestyle changes can also help reduce visceral fat. Getting enough sleep, not smoking, reducing stress levels, and staying physically active with exercises that work large muscle groups, like those in your lower body, can all help reduce visceral fat

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4. Green Mediterranean Diet

A new large-scale clinical intervention trial found that a modified Mediterranean diet, called the green Mediterranean diet, is more effective at reducing visceral fat that can surround and damage organs than the standard Mediterranean diet or a generally healthy diet. The key element of the new diet is the inclusion of walnuts, which are rich in polyphenols. Participants on the green Mediterranean diet reduced their visceral fat by over 14%, while those on the Mediterranean diet lost 6%, and the healthy diet group lost 4.2% 

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.Remember that visceral fat responds better to diet and exercise than fat on the hips. Losing weight and diet are the best ways to reduce visceral fat. Liposuction does not work to remove visceral fat, and medication is not as effective in reducing visceral fat as exercise

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.Consult with a healthcare professional before making any significant changes to your diet or exercise routine.

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healthdirect

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mayoclinic

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webmd

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longevity

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healthline

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eatthis

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clevelandclinic

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scitechdaily

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medicalnewstoday