The human body needs some visceral fat, which surrounds the organs in the body and acts as a cushion against external forces. However, if you have too much visceral fat in your body, your chances of developing high blood pressure, type II diabetes, heart disease, dementia, and certain cancers, including breast and colon cancer, may increase.
For health reasons, you should keep your waist size below 89 centimeters for women and 100 centimeters for men.
What's the fastest way to eat to slim your stomach?The answer may disappoint you: there's no magic bullet for beating a potbelly, and the key points for controlling belly fat remain the same old clichés - physical activity, healthy eating, sleep, and stress management. It's old-fashioned, but it really works.
1, healthy diet: first of all, to control the total calories, when you are on a diet to lose weight, usually the stomach first become smaller. Supplementation of adequate amounts of dietary fiber is very helpful. Studies have shown that people who consume an extra 10 grams of soluble fiber per day - without making any other dietary changes - produce less visceral fat in their bodies compared to others. How can I increase my fiber intake? It's really as simple as eating two small apples, a cup of green peas or a half-cup of garbanzo beans.
Even if you keep everything the same from day to day, simply switching your staple foods to higher-fiber varieties can lead to better weight control.
2. Physical activity: Vigorous exercise reduces all kinds of fat on your body, and that includes visceral fat as well
Get at least 30 minutes of moderate-intensity physical activity every day, at least five days a week. Walking counts as exercise as long as you're walking fast enough to make you sweat as well as feel your breath quicken, and your heart rate is higher than usual.
For results in half the time, speed up your pace and also do vigorous exercise -- such as jogging or walking. Do this for 20 minutes a day, four days a week.
Walking, gardening, Zumba, Latin, square dancing, playing soccer with the kids, or taking the kids somewhere - you don't have to go to the gym.
3, sleep management: Having enough sleep also helps. One study showed that people who slept six to seven hours a night gained relatively little visceral fat five years later compared to those who slept only five hours or less a day, or those who slept more than eight hours a night.
4. Stress management: Everyone gets stressed. The way it's handled can have a big impact on weight. Better ways to do this include hanging out and relaxing with friends and family, meditating and letting go, venting physical activity, and getting professional counseling. This will make you healthier.
If you can only spare time to do one of these things, physical activity will probably do the trick the fastest, due to its ability to work on both obesity and stress."