In addition to being overweight, the most annoying body shape problem is having a big belly, especially if the limbs are slender but the belly is large, which is really helpless. In fact, this situation is inseparable from excessive visceral fat, which is the fat that exists in the abdominal cavity and wraps the organs, which is used to protect the organs, but if there is too much visceral fat, it is not a good thing, which will not only make the belly bigger, but also bring health risks, and increase the incidence of diabetes, heart disease, hypertension, hyperlipidemia, fatty liver and other diseases.

How to lose too much visceral fat?

1. Control calorie intake

Losing visceral fat is the same as losing weight from grapes, both need to control calorie intake, and it's key. First of all, we must calculate our own basal metabolism, which is the minimum caloric requirement to maintain the normal operation of life, and there is a formula to calculate. Eat enough basal metabolism every day and create a calorie difference of about 500 kcal. Reduce your intake of foods that are high in sugar, fat, and salt, which are often higher in calories, and replace them with natural and nutritious foods that are low in fat, sugar, and salt. It can not only reduce calorie intake, but also meet the daily nutritional needs.

2. Keep exercising

Exercise is a common topic, and it is inseparable from losing visceral fat. Exercise here requires a certain intensity, and daily activities such as walking, doing housework, etc., are not effective. Aerobic exercise is the main force of fat burning, and you can choose more than moderate-intensity exercise methods such as stair climbing, skipping rope, and cycling. Strength training can be performed as an auxiliary exercise to increase muscle mass, accelerate metabolism, and further promote the breakdown and excretion of visceral fat. Strength training can do crunches, squats, push-ups, etc., novices should correct the movements first, and then carry out systematic training when the movements are standard.

3. Healthy work and rest

Staying up late will promote the secretion of cortisol, reduce the rate of fat metabolism, lead to endocrine disorders, and make weight loss stagnant. If you want to burn visceral fat, you need a healthy routine. The habit of staying up late needs to be corrected, and it is best to fall asleep at a fixed time to make your routine regular. Ensuring 7 hours of sleep every day and improving sleep quality can make weight loss twice as effective with half the effort.

4. Quit added sugar

Consuming too much added sugar can increase visceral fat and make your waistline bigger and bigger. Reducing visceral fat requires reducing sugar, especially in beverages, cakes, and other foods. Take people's favorite milk tea as an example, a cup of ordinary milk tea without ingredients has a sugar content of 1500-0g and a calorie of 0-0 kcal. An adult's daily sugar intake is 0 grams, and the daily calorie intake is between 0-0, which is enough to show how fat the drink is. The same is true for other high-sugar foods, which need to be avoided.

Visceral fat is stubborn and stubborn, and it depends on how people treat it. If you can lose weight in a correct and effective way, you can lose visceral fat. Methods and persistence are indispensable, and patience and confidence must be possessed.