The type of fat you see hanging around your waistline is called subcutaneous fat, but the stock of fat cells between your abdominal organs, which you cannot see in the mirror, is called visceral fat. Too much of visceral fat can be quite deadly and increases your chances of developing heart disease and cancer. The good thing is that unlike subcutaneous fat that often takes years to go away, you can get rid of visceral fat easily. The math is simple – lose 10% of body weight and you will lose 30% of visceral fat.
It means that if you stay persistent, you can actually learn how to get rid of visceral fat without having to go through a lot of hassle. You actually need to make changes to your diet and lifestyle, which will help you get rid of belly fat in a week, and at the same time, reduce visceral fat as well.
How to Get Rid of Visceral Fat
Exercising regularly will help you learn how to get rid of belly fat in a week – well most of it for sure. Vigorous exercise for half an hour will go a long way in trimming all your fat, including subcutaneous and visceral fat. Spending half an hour in walking for at least 5 days a week will bring positive changes and reduce your belly fat, which will have a direct impact on your visceral fat. Jogging for 20 minutes a day for only 4 days a week will have equal impact. You should aim to increase your heart rate for 30 minutes at least thrice a week to lose fat.
Know Which Foods to Eat
What you eat will have a direct impact on how much fat you accumulate. The best thing is to keep track of what you eat. Mention what you eat, how much calories it contains and how much servings you eat daily. Your diet should consist of complex carbohydrates and lean proteins. Eat vegetables, fruits, and whole grains, but avoid food high in saturated fats.
Also, keep an eye on your portion size. You will gain a pound of fat by eating 3,500 calories, which also means that reducing your calorie intake to 500 every day will help you lose a pound in a week. It is equally important to add food to your diet that contains omega-3 fatty acids, such as flax seeds, fish, soybeans and walnuts. Then add green tea, tofu, etc. to your diet to get all important antioxidants.
Know Which Foods to Avoid
Knowing what to eat is important but it is equally important to know which food to avoid. Here's what you should avoid to discover how to get rid of belly fat in a week.
Avoid Fructose: Too much of fructose will contribute towards the buildup of visceral fat, so it is important to avoid items like high-fructose corn syrup, energy drinks, sodas, table sugar and sports drinks. You can, however, eat natural whole fruits.
Avoid trans fats: Your body weight will increase quickly if you eat food rich in trans fats. These foods will lead to the redistribution of fat tissue around your belly and increase your body weight even when you're not eating enough calories. It is therefore a good idea to limit or avoid items like packaged food, bakery items (crackers, pies, cakes and cookies), stick margarines, potato chips, corn chips, hamburgers, hot dogs, desserts, store bought popcorn and fried fast food.
Avoid refined grains: Refined grains will also contribute to visceral fat by adding more fat around your belly. People who eat more of refined grains usually have large waistlines. Some of the most common refined-grain products you should avoid are white pastas, white flour, white rice, cookies, bagels and white bread.
Limit Alcohol Intake
Don't drink too much of alcohol or you will never be able to keep visceral fat in check. The American Heart Association recommends no more than 2 servings (4 ounces per serving) of alcohol a day. Restaurants usually offer a serving of up to 6 ounces, so you should limit to 1 serving only. Watch how much you drink if you really want to know how to get rid of visceral fat.
Get Enough Quality Sleep
You will be able to keep visceral fat in check if you sleep for at least 6 hours a night. The interesting thing is that if you sleep more than 7 hours a night, this will also contribute to belly fat. It is therefore important to get enough quality sleep because too little or too much of sleep is only going to make things difficult.
If you do nothing to keep stress at bay, you will have a hard time losing your belly fat. When you're under stress, your body releases cortisol, which has a directly connection with fat accumulation around your belly. It means that if you're living a stressful life, you will have more central fat even if your body weight is not on the higher side.
Always keep yourself motivated and understand that weight loss will take some time. You can try ways to learn how to get rid of visceral fat by losing belly fat, but this cannot be done overnight. You will have to set realistic goals and keep you motivated with every small achievement.
Sample Plan to Help Get Rid of Visceral Fat
Breakfast: Have eggs instead of your cereal but no more than 10 bites of starch.
Snack: Vegetables and tuna.
Lunch: Avoid sandwich and eat chicken with salad.
Snack: Vegetables and chicken.
Dinner: Lean protein, salad, double vegetables, less than 10 bites of starch.
Monday: About 20 minutes of circuit weight training, including 4 exercises, such as pushups, squats, lunge curls and back row. Don't take breaks between sets and continue until you can
Tuesday: Interval exercise for 20 minutes. Start with 20 seconds hard followed by a rest for 40 seconds. Then 30 seconds of hard exercise with 30 seconds of rest. Add 10 seconds with every set and take to 1 minute.
Wednesday: Repeat Monday
Thursday: Repeat Tuesday
Friday: Repeat the exercises of Monday and Wednesday
Saturday: You can run as much as you want
Walk about half an hour to an hour every day to lower cortisol.
Take enough sleep every night up to 8 hours in most cases.