Visceral fat is the deep-seated body fat that lurks around our middle section, giving us an apple shape and a higher risk of heart disease. There is no spot reduction plan to rid the body of visceral fat, flatten the belly and reduce heart disease risk, but there are a few secrets to obtaining a flat belly and losing visceral fat for good.
Go For A Brisk Walk Everyday
The only way to lose visceral fat and flatten the belly is to lose weight all over. Walking, specifically brisk walking, is the most popular and available form of exercise that will burn off calories and promote over all weight loss. Taking a brisk walk for 30 minutes everyday promotes abdominal fat loss better than targeted, weight bearing exercises like abdominal crunches. Exercises targeted at the abdominals during or after weight loss will promote core strength, muscle definition and prevent the return of visceral fat, so targeted exercises do have their place in a weight loss program with a flat belly goal.
Load Up On Whole Grains
Whole grain foods are loaded with fiber and pass through the digestive system slowly, keeping us feeling fuller longer so we eat less. Increasing daily intake of whole grain foods will promote over all weight loss via less caloric intake, and eating increased amounts of whole grains seems to target and melt belly fat faster. A recent study at Tufts University discovered that women who ate three or more servings of whole grains each day have about 10 percent less visceral fat than women who ate less that one serving of whole grains per day. Whole grains are easy to find in pastas, breads, pop corn and cereals.
Don't Give Up
Losing visceral fat, getting a flat belly and maintaining a flat belly is a life time commitment. Slow, steady weight loss (2-4 pounds per month) from healthy, low fat eating and daily exercise will rid the mid-section of visceral fat and flatten the belly. Once the flat belly goal has been reached, don't give up on the healthy eating or exercise plan or the visceral fat will return. The correct amount of calories and exercise time for maintenance will take a couple weeks of trial and error, but weight loss and muscle tone can usually be maintained by eating smart and exercising 90 minutes (3-30 minutes sessions) per week.
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