While fat often gets a bad rap, the truth is body fat in and of itself is not a bad thing. It actually keeps your organs safe by providing cushion and support.
But as with all things, too much fat can be a bad thing. In particular it is visceral fat that can cause serious harm to your health.
What Is Visceral Fat?
Visceral fat is a hidden type of fat that surrounds your abdominal organs. Its not the type of fat you can pinch on your arms or legs. Instead it resides deep inside your body and can lead to serious health issues when you have excess amounts.
What Makes Visceral Fat So Dangerous?
Studies have shown that having too much visceral fat can lead to insulin resistance. Once your body becomes resistant to insulin it can lead to a host of health issues including diabetes.
Visceral fat can also increase the amount of inflammation in your body and wreak havoc on your liver. This can cause toxins to build up and sugar to remain in your bloodstream.
How To Get Rid of Visceral Fat
Luckily there are a few simple things you can do to eliminate visceral fat. Add these 3 things to your lifestyle and you will start to notice a huge difference in your waistline and how you feel.
Do High Intensity Interval Style Training
High intensity interval training workouts, also referred to as HIIT, are the type of workouts that burn massive calories in a relatively short period of time. They provide you with the perfect balance between resistance training and aerobic training which is why they are so effective.
A HIIT workout switches between periods of all out effort and periods of rest and recovery. The easiest way to do it is to go outside and walk for 2 minutes, and then sprint for 30 seconds. Do this several times and you will have one of the best fat burning workouts you have ever had.
This type of training has so many wonderful benefits. Not only does it burn more fat and build more muscle than a traditional workout, but it also increases your metabolism while you are at rest. As a result you will burn more calories long after your workout is over.
High intensity interval training can also improve your sensitivity to insulin.
Follow a Keto Style Diet
The keto diet is a high fat, low carb style diet. And while it does allow for protein, it can only be consumed in moderate amounts.
Following this type of diet teaches your body to use fat as fuel and not carbs. It also builds up ketones which helps to prevent hunger and keep your brain sharp.
This process is known as ketosis and it does two very important things. Helps your body burn fat faster, and reduces the amount of inflammation in your body.
For most people a full out keto diet is much too daunting. This is because trying to stay below 20 grams of carbs per day can prove to be a serious challenge.
If you find that following a keto diet is not sustainable for you, consider doing what is known as cyclical ketosis, or carb cycling.
Carb cycling basically means you load up on carbs one day out of the week. The other six days you continue eating a low carb, high fat diet.
Having one day out the week to load up on carbs will not only keep you sane, but will also help you burn even more fat over the long run.
Please note you should be eating healthy fats on the keto diet. Things such as avocado, salmon and cheese are all great options.
Give Intermittent Fasting a Try
Intermittent fasting and keto can actually bet a match made in heaven if you do it right. Intermittent fasting is a diet protocol that requires you to fast for several hours during the day.
You will then have an 8 to 10 hour window by which you can consume all of your calories for the day. This type of diet protocol has been proven to have huge benefits on both your body and your brain.
Not only does it help reduce visceral fat, which we now know is extremely dangerous, but it also restores insulin sensitivity by increasing the levels of adiponectin in your body.
Research has shown that individuals doing intermittent fasting can lose up to 7% of their visceral fat in just 6 to 24 weeks.
When it boils down to it losing visceral fat, or any fat for that matter, is a matter of changing your lifestyle and your habits.
You don’t necessarily have to do keto or intermittent fasting. But you do need to change the way you eat and focus on a healthy well balanced diet.
Whatever option you choose just make sure its something that is sustainable to you.