Visceral fat is the fat stored in the abdominal region, surrounding organs like the liver, intestines, and pancreas.
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Excessive visceral fat can lead to health issues such as insulin resistance, diabetes, high blood pressure, and metabolic syndrome.
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Inadequate sleep, less than five hours a night, increases the risk of belly fat accumulation due to elevated cortisol levels.
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High cortisol levels disrupt hunger and satiety hormones, leading to increased cravings for fat and sugar.
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A healthy diet is essential for reducing visceral fat, including cutting down on refined and processed sugars and carbohydrates.
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Soluble fiber, found in foods like flax seeds, sweet potatoes, legumes, whole grains, chia seeds, avocados, fruits, and vegetables, slows glucose absorption and promotes satiety.
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Increasing protein intake boosts metabolism, promotes weight loss, and reduces visceral fat.
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Regular exercise, combining aerobic exercises and light weight training, helps burn visceral fat by reducing circulating insulin levels and increasing fatty acid utilization.
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Adding probiotics to the diet, through supplements or foods like yogurt, kefir, sauerkraut, and natto, can enhance metabolism and aid in weight loss.
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Losing weight, specifically targeting 10 percent of body weight loss, can result in a significant reduction in visceral fat (up to 30 percent).