How to lose visceral abdominal fat and peripheral fat fast? Are there any shortcuts because you’ve tried everything? Learn these tips!
If we want to eliminate visceral and peripheral fat deposits, we must make a series of changes in our routines. Eat 4 or 5 times a day and do more physical exercise
At some point you will have heard about visceral fat and its risks to our health. Although it is true that women suffer more from the so-called “peripheral fat”, neither of the two is adequate, so it is important to fight them on a daily basis.
Why do we suffer? What causes these common problems? We know that a wrong diet and lack of exercise are two of the most common causes.
However, there are also other factors that should be taken into account: our genetic inheritance, menopause and maintaining incorrect diets that, instead of making us lose weight, take away our health. Today in our space we invite you to know a little more about the subject.
Visceral fat, the most dangerous for health
We all, to a greater or lesser extent, have a certain amount of fat in our body.
- If you touch your thighs for a moment you will perceive that subcutaneous fat that most of us women have.
- If now you put your hand to your belly and you perceive that it is somewhat bulging, it is very likely that around your stomach, intestines and liver, there is also that most dangerous fat that can cause us serious problems.
Doctors tell us that it is men who are more likely to suffer from so-called visceral fat, which, sooner or later, can lead to a heart attack or other heart problem. It represents a very high risk.
Aspects to take into account
Not inactive
Visceral fat is not inactive. That is, it does not just surround our stomach and liver. On the contrary, it is very active when it comes to releasing very harmful toxic substances into the bloodstream.
It inflames us
Visceral fat inflames us; It is she who causes atherosclerosis, which causes digestive and colon problems, and which often leads to diabetes and different types of cancer.
Affects our mood
Something that many people do not know is that visceral fat can affect our mood. Do you know how? It causes us:
- Tiredness.
- General discomfort.
- Mood changes.
- Stress.
- Anxiety.
Also different types of depressions that end up generating, in turn, the production of cortisol in the blood.
Insulin resistance
The simple fact of releasing a series of toxic substances into the blood also causes what is known as metabolic syndrome or insulin resistance.
If, in addition, we suffer from hypertension, the problem can be further aggravated.
How to check for visceral fat?
It may seem like an obvious question, but the reality is that many people live with the fat accumulated in their belly without going to the doctor. Reviews are not carried out, which in many cases could save lives.
To assess our cardiovascular risk, it is important to pay attention to the circumference of our waist: in no case should it exceed half our height.
Peripheral fat can also be dangerous
We know that it is men who tend to have a greater tendency to accumulate fat in their waists when they get older. Now, we can also store fat in the belly, but it is usually more common for our problem to be in the hips, thighs and legs.
Doctors warn us of something very important that we cannot neglect:
- The accumulation of fatty plates in the legs does not always present symptoms, but it is very dangerous.
- You may feel cramps, heaviness, a feeling that your legs are going numb, etc.
- All this is a clue that our arteries are no longer as elastic, and that peripheral fat has accumulated in them and is already causing us problems that can be serious.
- In this case, we would be facing peripheral arterial disease which, although it is true that it is quite common, can become serious.
- It occurs when there is an excess of cholesterol and other fats that circulate in the blood, and these accumulate in the walls of the arteries that supply blood to the arms and legs.
- The most worrying thing is that the symptoms are not very obvious, but they can cause heart problems and even a stroke.
- Never forget to pass your periodic reviews to know the level of cholesterol in your blood!
How to lose visceral abdominal fat and peripheral fat?
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Previous aspects to be taken into account
If you have a family history of obesity or cardiovascular accidents, start improving your life habits from an early age.
Once we reach 40 or 45 years of age, it is important to take maximum care of our life habits. It is the moment when a little cholesterol begins to appear in our tests, and an age from which it may cost us a little more to lose weight.
Keep in mind that visceral fat is not lost overnight. There are no miracle diets or magic remedies. We need the help of our doctors, who will control at all times the correct guidelines that we must follow.
Family and social support is important. If you need to go on a diet, it is recommended that you have the support of your family. Moreover, it would be very appropriate for everyone at home to encourage us to lead a “more active” life.
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Keys to losing visceral and peripheral fat
It is not about completely eliminating fat from our diet. There is also healthy fat that our bodies need. The one from:
- The olive oil.
- The salmon.
- The nuts.
- The avocado.
Don’t skip any meal. You should eat between 4 and 5 meals a day. It is about “filling ourselves a little” but many times a day, since in this way we keep the metabolism active.
Say yes to soluble fiber:
- Oatmeal.
- Saved.
- Barley.
- Buckwheat.
- Flax seeds.
- Plums.
- apples.
- Mangoes.
- Oranges.
- Leeks.
- Celery.
- Carrots.
- Cucumbers.
Eliminate salt from your diet: as well as white flour, industrial foods, pastries, sugary soft drinks… Increase the consumption of fresh vegetables.
Physical exercise is key. It is not about getting tired, on the contrary, it is about maintaining a regular and constant aerobic exercise that allows us to burn fat little by little, always keeping our heart active. This has been corroborated by a study published in the medical journal Medicine & Science in Sports & Exercise, which indicates that training with high-intensity exercises could be more effective in reducing abdominal fat in obese women with metabolic syndrome.
So, don’t hesitate, go for a walk, dance, climb stairs, swim…
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