1. Exercise
Please forget about localized fat loss, there is no way in the world to reduce visceral fat only. When your body burns fat, you use up all types of fat at the same time, including visceral fat and subcutaneous fat.
According to a study by Duke University, 30 minutes of moderate-intensity aerobic exercise four times a week can effectively reduce the amount of subcutaneous and visceral fat. The so-called moderate intensity depends on your health, for the average person can be jogging type of activities, for obese people fast walking is also enough.
While abdominal training (such as curls) can build abdominal muscle, it has no direct effect on reducing visceral fat. Strength training alone can help reduce subcutaneous fat, but has no significant effect on visceral fat.
On the other hand, a long period of inactivity can cause the body to adapt and store large amounts of fat, which can be harmful to health. Lifestyle changes are the most effective way to do this. Aerobic exercise for 30 minutes or more, four times a week, can significantly reduce the amount of visceral fat, and its effects are very long-lasting. Whether it's running, playing soccer, dancing, or even walking the dog, exercise doesn't necessarily need to take place in a gym.
2. Diet
No recipe can directly reduce your visceral fat content, but when weight loss occurs, it often starts in the abdomen.
A diet high in fiber (such as whole grains) is more likely to speed up the process, along with more fruits and vegetables and lean meats. Try to avoid sugary drinks and foods with lots of saturated fat (peanuts, cheese, cheese). Replace conventional cooking oils with olive oil or tea oil, which contain more unsaturated fats.
Meanwhile, portion size is very important, and eating too much of a healthy diet can be just as bad.
3. Sleep
Getting a good night's sleep is the only way to ensure a healthy body fat level. Long-term less than 5 hours a day or more than 8.5 hours of sleep is likely to increase your visceral fat content, although the increase in fat is not unilaterally determined by the duration of sleep, but poor sleep habits do increase the risk of body fat accumulation.
4. Stress management
The body responds to the social pressures it encounters in life by accumulating fat. You can't hope to control this society, so learn to manage your stress response. Talking to your family and friends, meditating, and actively participating in sports can help relieve stress.