you working hard to get those chiseled flat stomach abs? Even more importantly,
do you want to live a long, healthy life without the burden of disease? Using
the following six strategies will help you carve away toxic visceral fat for
in oatmeal, beans, apples, and carrots—attracts water and forms a gel in
the intestines, slowing digestion and increasing satiety. Feeling fuller
longer can help with weight loss and contribute to visceral fat reduction.
Soluble fiber also works to reduce belly fat by binding to dietary fat in
the intestine and clearing it from the blood stream. In a five-year study,
researchers found a 4 percent decrease in visceral fat for every 10 grams
of soluble fiber consumed (1).
- Cleanse. When
you get on an Isagenix system involving Cleanse Days, you spark greater
metabolism of fat, including visceral fat. As you may know, the system
incorporates Shake Days and Cleanse Days. A review by Krista Varady,
Ph.D., from the University of Illinois-Chicago shows that both daily
calorie restriction, as on Shake Days and, especially, intermittent
fasting as on Cleanse Days can reduce stubborn visceral fat by as much as
5 to 15 percent (2).
have shown that chronically high levels of stress hormones such as
cortisol have been linked to increased visceral fat. Luckily, new findings
suggest that “mindful intervention” (such as mediation or yoga) can
decrease cortisol levels and, in turn, visceral fat. And the most
important stress-management tool is sleep, a time when your brain and body
physical activity, when combined with with good quality nutrition,
is one of the fastest ways to tackle belly fat and get a flat stomach. In
fact, studies have shown that aerobic exercise significantly reduced
visceral fat by up to 12 percent (3). Aerobic exercise (or “cardio” in gym
lingo) is any activity that you can sustain for more than just a few
minutes while your heart, lungs, and muscles work overtime. Work up a
sweat, get your heart thumping, and burn away that belly fat.
- Protein. Dietary
protein not only helps you create muscle needed for a flat stomach, but
also revs up the body’s metabolism. In addition, muscle tissue takes more
energy to maintain compared to fat or bone. This means that having more
muscle will increase the overall amount of calories you burn every day.
When your body has this increased metabolic need, visceral fat is likely
to be used as an energy source—what a win-win situation! In particular,
research shows that whey protein has the best amino acid profile (high in
branched-chain amino acids) for building lean tissue and increasing
thermogenesis and fat burning.
D and Calcuim. In a
study published in the American Journal of Clinical Nutrition,
vitamin D supplementation along with calcium had significant reductions in
visceral fat in overweight and obese individuals (4). It can be difficult
to meet your calcium and vitamin D needs simply through diet and sunlight
exposure, so don’t forget to take your A.M. and P.M. packs!
fat is more than just unattractive; it is deadly. Visceral fat—not the fat you
can pinch, but the fat within the belly that bathes your internal organs—is
metabolically active tissue that secretes pro-inflammatory mediators,
stimulates fat storage, and has been linked to insulin resistance, abnormal
blood lipids, and cardiovascular disease risk. It’s crucial to get rid of toxic
visceral fat to protect your body from its vicious attacks.
a flat stomach doesn't just look good, it's good for your health.
Hairston KG, Vitolins MZ, Norris JM, Anderson AM, Hanley AJ, Wagenknecht LE.
Lifestyle factors and 5-year abdominal fat accumulation in a minority cohort:
the IRAS Family Study. Obesity (Silver Spring) 2012;20:421-7.
Varady KA. Intermittent versus daily calorie restriction: which diet regimen is
more effective for weight loss? Obes Rev 2011;12:e593-e601.
Johnson NA, Sachinwalla T, Walton DW et al. Aerobic exercise training reduces
hepatic and visceral lipids in obese individuals without weight loss. Hepatology
Rosenblum JL, Castro VM, Moore CE, Kaplan LM. Calcium and vitamin D
supplementation is associated with decreased abdominal visceral adipose tissue
in overweight and obese adults. Am J Clin Nutr 2012;95:101-8.