Dr Zoe Williams discusses visceral fat on This Morning
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Visceral fat, also known as abdominal fat or belly fat, is stored within the abdominal cavity, the largest hollow space of the body that houses vital organs, such as the liver and intestines. When visceral fat accumulates in this part of the body, it can interfere with vital bodily functions, raising your risk of chronic complications, such as heart disease and type 2 diabetes.
One of the most effective interventions you can make is to actively engage in regular physical exercise.
A number of studies have shown that even walking can bust belly fat.
What is less understood is the amount of steps you must do to optimise belly fat reduction.
A study published in the journal Environmental Health and Preventive Medicine sought to examine the effect of daily walking steps on body fat distribution.
Seventy-seven women, aged 31 to 72 years were enrolled in the study.
They were divided into four groups according to the average number of steps they walked per day (less than 7,500, more than 7,500, less than 10,000, more than 10,000, less than 12,500, more than 12,500).
After conducting a comparative analysis at the end of the study, one key finding stood out.
“The results of this study suggested that women who walked less than 7,500 steps per day tend to have significantly increased intra-abdominal fat accumulation,” the researchers concluded.
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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.
In a study published in the journal Elsevier, “daily walking rather than improvement of exercise capacity” correlated with the reduction of visceral fat in obese Japanese males.
Other exercises are also recommended to trim visceral fat.
Studies have shown that you can help trim visceral fat or prevent its growth with strength training, notes Harvard Health.
“Spot exercises, such as sit-ups, can tighten abdominal muscles but won’t get at visceral fat,” reports the health body.
“Exercise can also help keep fat from coming back.”
General dietary tips
In addition to regular exercise, improving your diet can combat belly fat.
According to Bupa, protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do.
“So if you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less,” advises the health body.
It also says to make sure you include protein with each meal.
Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya.
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