Fitness
How to remove visceral fat! We propose an exercise / meal plan that you can continue every day!
Must-see for those who are worried about their stomach! In this article, we will introduce “exercise” and “diet” to reduce visceral fat. Exercise is a very important point to reduce visceral fat. Why don’t you take this opportunity to review your exercise and eating habits in consideration of your health.
There are two types of body fat
There are two types of body fat. “Visceral fat” and “subcutaneous fat”. Visceral fat has the characteristic of being easily attached in a short period of time, but it can also be removed in a short period of time. It is a visceral fat that is relatively easy to attach to adult men, but it also attaches to women. If your abdomen becomes voluminous, it is a good indication that you have visceral fat. It is often called metabolic syndrome. Subcutaneous fat, on the other hand, is a troublesome fat that is difficult to remove once it is applied, and has the characteristic of being easily attached to the lower body.
Causes of increased visceral fat
There are three main causes of increased visceral fat. I eat too much, drink too much, and lack exercise. Modern people tend to prefer greasy foods compared to the past. The number of meals at homes centered on Japanese food has decreased, and the number of people eating out and eating at convenience stores has increased. Also, those who like alcohol tend to be over-calorie. As an adult, in addition to a decrease in basal metabolism, if you are not aware of exercise, you will lack exercise. You have the opportunity to walk in the city, but if you live in a car-centered life, you are especially prone to lack of exercise.
What happens if you have too much visceral fat?
Visceral fat is mainly found around the abdomen of the body. If you have too much visceral fat, your stomach will be bloated, so it is called “tummy chubby body shape”, “apple body shape”, “metabolic body shape”, etc. Visceral fat follows a surface called the “mesentery” deep inside the abdomen. And if the visceral fat increases, more and more fat will be attached between the internal organs, and the abdominal circumference of the body will become chubby.
metabolic syndrome
Metabolic syndrome is diagnosed when there is a possibility of multiple lifestyle-related diseases even if they are not individually diagnosed as lifestyle-related diseases. The lifestyle-related diseases are hypertension, diabetes, and dyslipidemia. These are easy to merge and are said to be affected by obesity. How to lower the number of lifestyle-related diseases can be expected by improving exercise and diet. Metabolic syndrome is said to be caused by obesity, so it can be said that it is closely related to visceral fat.
How to reduce visceral fat
The most effective way to lower the visceral fat level is to “exercise”. It is said that “aerobic exercise” is especially effective. At the same time, we will improve food and drinks. In addition, as a characteristic of people who increase visceral fat, there are statistics that sleep time is 5 hours or less, so it is important to eliminate sleep deprivation and get enough sleep.
aerobic exercise
Compared to subcutaneous fat, visceral fat is easier to remove by exercise. Therefore, “exercise” is very effective in reducing visceral fat. Among them, “aerobic exercise” is especially effective in lowering visceral fat. Aerobic exercise uses the power of oxygen to burn the body’s sugars and fats. Generally, it is said that aerobic exercise will be effective if you do it for 20 minutes or more a day.
Review of eating habits
It is also important to review your eating habits to remove visceral fat. If you tend to rely on eating out or eating at convenience stores, your nutritional balance will be lost. Furthermore, it is not uncommon for people who like alcohol to drink evening drinks every day. Alcohol is high in calories and promotes appetite, so you eat too much. This can cause a lumpy stomach and obesity.
Eliminate sleep deprivation
According to statistics, the average sleep time of people with a lot of visceral fat is 5 hours or less. It means that there is a deep relationship between sleep time and the body’s visceral fat. Studies have shown that short sleep times can increase hunger and appetite. Do you ever want to eat a midnight snack when you sleep short and stay up late? A midnight snack is a great enemy when it comes to removing visceral fat. We recommend that you sleep at least 8 hours.
6 recommended exercise plans that you can continue every day!
Exercise not only reduces visceral fat, but is also effective in relieving stress and lack of exercise. And as a result, you can expect a diet effect for the whole body. It is recommended for both men and women who want to reduce the plump abdominal circumference and visceral fat of the metabolic syndrome, and those who are concerned about obesity. And when exercising, don’t forget to rehydrate.
Exercise to reduce visceral fat ① Running
When you run, be aware of the time you run. After running for more than 20 minutes, fat will gradually start to burn. And I recommend running at a pace that suits you, not too fast and not too slow. Let’s run with the image of “I can run while talking to people” and “It may be a little tight but it feels good”. By continuing daily, you can expect a dieting effect, which will lead to a decrease in the value of visceral fat.
Exercise to reduce visceral fat ② Walking
Walking is an exercise that you can easily start if you have comfortable shoes. Walking is an aerobic exercise, so you can expect a dieting effect by continuing for 20 minutes or more. Walking in the cold season is especially effective for the body. It uses energy to warm your body, so it’s more effective than walking the same amount of time in the summer. The trick is to start with a short distance and time every day.
Exercise to reduce visceral fat ③ Swimming
Swimming has one-sixth the gravity of land, so you can train without straining your knees or hips. Also, because you breathe consciously, you can expect the effect of reducing the visceral fat of the body. It will be easier to continue if you start with underwater walking and gradually change to something that puts a load on your body. Swimming naturally consumes calories depending on the water temperature, even if you are in the water. And thanks to water pressure, blood flow is also promoted, metabolism is high, and it becomes easier to lose fat naturally.
Exercise to reduce visceral fat ④ Yoga
Yoga is also recommended for women who are not good at exercising. Yoga has many benefits besides the diet effect. The benefits are all that are good for women, such as improving sensitivity to cold, relieving constipation, improving basal metabolism, adjusting autonomic nerves and adjusting hormone balance. Therefore, it is a popular sport for women. Please note that yoga cannot be expected to have a dieting effect immediately. However, if you continue, the effect will appear.
Exercise to reduce visceral fat ⑤ Cycling
Cycling is a sport that you can easily start with a bicycle. And you can exercise with less strain on your body. It’s also an aerobic exercise sport that takes in enough oxygen, so it’s perfect when you want to get rid of the visceral fat around your abdomen. Cycling is said to be an exercise that consumes a lot of calories. And since cycling is an exercise that you can do while enjoying the scenery, there is also the advantage that it is easy for women who are not good at exercising to work on it.
Exercise to reduce visceral fat ⑥ Muscle training
Muscle training is an anaerobic exercise. There are various merits of muscle training. It improves the effect of aerobic exercise, increases basal metabolism and makes it difficult to gain weight, and improves poor circulation and swelling. Muscle training can be said to be an exercise that can be expected to have a positive effect on women like yoga. It also improves sleep quality and relieves stress. Besides the diet effect, there are many nice benefits. It takes about a month for muscle training to be effective, and it is important to continue.
Recommended meal plan that seems to be continued every day!
Dietary improvement is important for removing visceral fat. Not only lack of exercise, but also eating habits are greatly involved in the so-called metabolic syndrome, which causes the abdomen to become voluminous. If you drink too much alcohol or eat too much food, you will not only get fat, but you will end up with chubby visceral fat around your abdomen. Women are also more likely to have visceral fat after menopause. Visceral fat, which both men and women should be careful about, can be improved by reviewing their diet.
Japanese food is recommended
We recommend that you refrain from eating out as much as possible and eat a well-balanced meal such as one soup and three vegetables. However, suddenly, when it comes to “let’s cook ourselves mainly in Japanese food”, the hurdles are high. It is important to continue improving food and drink like exercise. Many Japanese dishes are time-consuming, so it is recommended that you first add natto and tofu to your daily diet so that you can continue daily. Miso soup is a versatile dish. If you make it with plenty of vegetables, you can get the nutrition of the vegetables and get a feeling of fullness.
3 Eat regularly
Eating three meals regularly has the effect of making it difficult to store visceral fat. In addition, eating three meals raises the body temperature and raises the basal metabolism, leading to a diet effect. Even if you eat three meals, eat an appropriate amount in a well-balanced manner. If you eat only the same foods and drinks, your diet will be biased. In particular, it is recommended to use foods that are rich in protein and dietary fiber. It is difficult to continue if you are aware of the balance of each meal, so let’s check the balance of meals every day or several days.
Eight minutes
The important thing when eating is to finish the meal in eight minutes. It is important to chew slowly and eat well to be satisfied with your stomach. Eating fast makes it harder for you to feel full, so you end up eating too much food and drink. After eating a bite, it is also effective to put chopsticks on it. Getting into the habit of eating slowly is a great way to get rid of visceral fat. And it also leads to improvement of constitution.
Small stomach measures
Even if you devise various things, you may get hungry. Being too hungry and too patient is actually not a good thing for a diet. Warm soup, miso soup, yogurt, etc. are recommended as measures against hunger. This is because eating warm foods makes it easier to feel full. Yogurt is also rich in protein and low in calories.
Don’t eat before bedtime
It is recommended that you finish your dinner at least 3 hours before you go to sleep. If you eat it before bedtime, your body will work to digest it while you sleep, and you will sleep lighter. This will reduce the quality of your sleep, resulting in a virtuous cycle of visceral fat. We also recommend non-caffeine drinks before bedtime. Water, roasted green tea, hot milk, herbal tea, etc. are non-caffeine and have a relaxing effect.
Be modest in alcohol
Alcohol is a great enemy when reducing visceral fat. However, you may go out drinking with them. In such a case, be careful not to drink too much alcohol. Drinking too much alcohol has the effect of increasing your appetite. As a result, I eat too much and I am on the road to obesity. Drinking alcohol happily can also relieve stress. However, if you want to get out of your metabolic syndrome for your health, moderate your alcohol intake.
Precautions when reducing visceral fat
It’s important to keep up the good work, saying, “I’m worried about my abdomen, I have to work hard on my diet because I have a metabolic syndrome!”, But there are some precautions to be taken when lowering the visceral fat value. I will introduce it in three parts.
Be careful not to limit your diet
It is not recommended to “diet only” when removing visceral fat. Aerobic exercise and a well-balanced diet are important when dieting to reduce visceral fat. If you only restrict your diet, you will lose muscle and, as a result, your body’s metabolism will slow down. When the metabolism of the whole body is reduced, it becomes difficult to remove the fat around the abdomen.
Be careful about skipping meals and reducing body fat
It is not recommended to skip meals. This is because the blood sugar level rises at once the next time you skip a meal and eat. If that happens, you will eat sick and it will have the opposite effect of a diet that loses fat. Be careful as you may end up in a state where your metabolic syndrome progresses.
Be careful not to worry too much about body fat and exercise excessively
Exercise is good for your body. But that refers to “moderate exercise.” If you do “excessive exercise”, there is a risk that people who lack exercise are likely to get injured. Exercising a lot for a long time is not good for your health. Let’s round up the exercise around 90 minutes as a guide. Aiming for “moderate exercise that can be continued” is effective in lowering visceral fat and is also an anti-obesity measure.
summary
How was it? It was found that “exercise” and “diet” are closely related to visceral fat. Lowering visceral fat also prevents metabolic syndrome with a lumpy abdomen. There are various risks associated with metabolic syndrome, so why not take this opportunity to review your exercise and diet and try to reduce visceral fat.