Visceral fat is stored in a person's abdominal cavity, which means it surrounds several important organs, such as the liver, pancreas and intestines. For this reason, greater amounts of visceral fat are associated with greater risks of health problems. One of the best ways to reduce visceral fat is to eat a healthy and balanced diet. When it comes to specific foods to consume and banish abdominal fat, a group of foods that should not be forgotten is that of healthy fats.
While eating large amounts of fatty foods is not recommended, there are some types of fat that are vital for optimal health.
Healthy fats can benefit both brain function and waist size.
A study conducted by the American Diabetes Association found that a higher intake of monounsaturated fats led to a lower distribution of central fat.
Monounsaturated fats help protect our hearts by keeping HDL cholesterol levels good while reducing bad LDL cholesterol levels, says the NHS.
And it lists six monounsaturated fats from foods that can be found in:
Trans fats are considered bad if you are trying to get rid of fat because they can raise blood cholesterol levels.
These are found naturally at low levels in some foods, such as meat and dairy products. They can also be found in hydrogenated vegetable oil.
Researchers at Wake Forest University found that a diet high in trans fat not only contributes to general belly fat, but also helps to change fat from other areas of the body to the belly.
In the United Kingdom, most people do not eat a lot of trans fat, so by concentrating on reducing the amount of fat in your diet, you should reduce the amount of saturated fat.
But eating healthy is not the only way to get rid of visceral fat, since regular exercise has also proven effective.
One of the best types of exercise to get rid of visceral fat is aerobic exercise.
Aerobic exercise is another name for cardio and has a reputation for burning a lot of calories.
Many studies have shown that aerobic exercise can help you lose visceral fat, even without dieting.
An analysis of 15 studies in 852 people examined how well different types of exercise reduced visceral without dieting.
The study, titled "The effect of exercise on visceral adipose tissue in overweight adults: a systematic review and a meta-analysis," found that moderate, high-intensity aerobic exercise was more effective in reducing visceral fat without dieting.
The five types of aerobic exercise you can try are: