Intermittent fasting: Intermittent fasting is a weight loss strategy that involves going through periods of eating and not eating. It may help reduce your levels of visceral fat.
During fasting, fat tissue provides energy to the rest of the body by releasing fatty acid molecules. However, the researchers found visceral fat became resistant to this release of fatty acids during fasting.
The best way to reduce visceral fat is through losing weight and diet. Visceral fat responds better to diet and exercise than fat on the hips. Regular exercise can also stop visceral fat from coming back. Another option is medication, but studies show this is not as effective in reducing visceral fat as exercise.
Intermittent Fasting
When fasting, the body changes its level of hormones. It makes it easier for your body to access the fat stores and turn them into energy. This, combined with exercise, will ensure that you burn visceral fat much faster.
Fat burning typically begins after approximately 12 hours of fasting and escalates between 16 and 24 hours of fasting.
You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
Let's give you the good news: Intermittent fasting does burn belly fat! People who fast indicate that their waist circumference reduced by 4–7% by the time they had fully adopted this eating pattern in their lives.
Studies suggest that more calcium and vitamin D in your body may be linked to less visceral fat. So load up on leafy greens like collards and spinach. Tofu and sardines are also good picks, as are dairy foods like yogurt, cheese, and milk.
Insulin resistance : Visceral fat is correlated with insulin resistance, which can make it hard to lose both visceral and subcutaneous fat. Weight loss strategies: People with lots of subcutaneous fat often make the mistake of trying to spot-reduce the fat by, for example, doing lots of abdominal exercises.
Causes include poor diet, lack of exercise, and short or low-quality sleep. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it.
A 72-hour fast, or fasting for three consecutive days without any food intake, can help your body enter a state of ketosis. Ketosis is a metabolic state in which your body burns stored fat for energy instead of glucose from carbohydrates.
If you don't eat for 10–16 hours, your body will go to its fat stores for energy, and fatty acids called ketones will be released into the bloodstream. This has been shown to protect memory and learning functionality, says Mattson, as well as slow disease processes in the brain.
Your muscles first burn through stored glycogen for energy. “After about 30 to 60 minutes of aerobic exercise, your body starts burning mainly fat,” he explains. (If you're exercising moderately, this takes about an hour.) Experts recommend at least 30 minutes of cardio two to three times a week.
Fast for 12 hours a day
According to some researchers, fasting for 10–16 hours can cause the body to turn its fat stores into energy, which releases ketones into the bloodstream.
Your body may go into ketosis after just 12 hours of not eating, which many people do overnight before they "break fast" with a morning meal.
A rating between 1 and 12 indicates that you have a healthy level of visceral fat. A rating between 13 and 59 indicates that you have an excessive level of visceral fat.
Because of its proximity to the liver, visceral fat is usually the easier fat to burn. It's the less risky subcutaneous fat that likes to stick around.
Excess visceral fat can pose serious health risks, but when you embark on a healthy diet and exercise plan, this fat is often the first to disappear. This means you're likely to notice weight loss in your abdominal area first.
Trending. The findings imply that walking 7,500 steps or more a day can help to keep visceral fat at bay. Other studies attest to the belly-busting benefits of daily walking.