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How to get rid of visceral fat: Six foods to include in your diet to banish abdominal fat

Visceral fat is stored in the abdominal cavity along with several vital organs, such as the liver, pancreas and intestines. This is the reason why storing large quantities is associated with an increased risk of serious health problems, in particular, cardiovascular diseases. Experts recommend making changes in your diet to get rid of visceral fat, as some of the first steps are to reduce the intake of saturated fat and sugar. Studies have also shown that eating a lot of fiber can help eliminate abdominal fat.

A study conducted by Forest Baptist Medical Center found that ingesting 10 g of soluble fiber per day resulted in a 3.7% reduction in visceral fat for five years.

Soluble fiber has a consistency similar to that of the gel when it reaches the stomach, making you feel fuller for longer and also helping to block the absorption of cholesterol.

The British Dietetic Association (BDA) lists the best sources of fiber.

Here are six included in your recommendation:

Sweet potato
hummus
Peas
The apples
Chia seeds
Almonds

The body of dietetics also offers ways to increase fiber intake if you are struggling.

Suggestions include taking a high-fiber cereal at breakfast, adding fruit to the breakfast cereal, eating a whole-grain sandwich at lunch with carrot sticks and hummus, adding legumes and lentils to the dishes and eating fresh fruit as a snack.

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Including proteins in your diet can also be a useful way to lose weight because it makes you feel fuller than carbohydrates and fats.

Dr. Luke James, medical director of UK Insurance in Bupa UK, advises: "If you include a lean protein source in your meals, you may find that you are not so hungry and, in general, you are not eating as much as you are.

"And, some studies have suggested a relationship between eating protein and having less abdominal fat.

"For example, there is some evidence that the increased amounts of protein combined with resistance training increase lean body mass and decrease fat mass."

In addition to eating a healthy diet, exercising regularly can help you get rid of visceral fat.

Experts recommend aerobic exercise, another name for cardio, which 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.

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The five types of aerobic exercise you can try are:

Brisk walking
Running
Cycling
Swimming
Zumba

Source: https://www.express.co.uk/life-style/health/1124865/how-to-get-rid-of-visceral-fat-diet-sweet-potatoes-peas-apples-hummus-chia-seeds-belly-fat

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