How to lose visceral fat: The simple dietary trick to burn the belly fat

Dr Zoe Williams discusses visceral fat on This Morning

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Don’t assume that if you’re in good physical shape that you don’t need to worry about visceral fat. This type of belly fat can be pilling up inside without your knowledge. However, being overweight does increase the likelihood that you’ve got some visceral fat to lose. Two experts from the Rush University Medical Centre, endocrinologist Dr Rasa Kazlauskaite and Dr Sheila Dugan, have shared their expertise on visceral fat. One easy trick shared by the experts is to “front-load your meals”; this means to eat your vegetables first.

When it comes to the largest meal of the day, the doctors recommend that “vegetables should always comprise at least half of your plate”.

This can be a mix of starchy foods, such as potatoes, and non-starchy leafy greens, such as broccoli.

“Eating the vegetables first will leave less room for other foods that aren’t as healthy,” said Dr Dugan.

This is because vegetable fibre is filling, meaning it’s more likely to satisfy your hunger.

However, that’s not the only way you can help to shift some internal belly fat.

“There are many things you may need to improve to lose belly fat,” said Dr Kazlauskaite.

However, their advice is to “start by focusing on changing or improving just one thing”.

Then once you’ve accomplished your first objective, such as always eating your vegetables first, you can then move onto other lifestyle changes.

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Another way to reduce visceral fat levels is to “eliminate sugary drinks” including juices.

“Sugar increases belly fat and fibre reduces belly fat; thus when you’re juicing fruits, you’re removing the fibre, leaving pure sugar,” Dr Kazlauskaite explained.

One easy way to eliminate sugary drinks is to replace it with water.

Another key way to help lose visceral fat is to follow a Mediterranean diet.

This type of diet is rich in monosaturated fatty acids (MUFA), such as:

  • Olive oil
  • Nuts
  • Seeds
  • Avocados
  • Fish

“Eating yogurt regularly has also been found to be helpful in reducing belly fat,” added Dr Dugan.

No advice from doctors would be complete without mentioning the sacred objective of more exercise.

“The single most important thing people can do to prevent the buildup of belly fat and get rid of existing belly fat is commit to physical activity, and better yet, a physical lifestyle,” said Dr Dugan.

In agreement, Dr Kazlauskaite outlined the numerous benefits of moderate-intensity physical activity.

It’s considered the “magic pill” that can reduce the risk of:

  • Cancer
  • Stroke
  • Diabetes
  • Heart attacks.

Exercising more can also boost people’s mood, helping to lift people out of depression.

“Simply walking briskly an hour each day can have an impact by boosting your metabolism, as can adding an incline to your treadmill routine,” added Dr Dugan.

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