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How to get rid of visceral fat: A simple diet swap that could help you shed the belly fat

Visceral fat is different from the wobbly bits of skin you can pinch with your fingertips (that’s subcutaneous fat). To get rid of the harmful belly fat, one simple swap could help.

Healthcare provider Bupa detailed the health risks of carrying excess visceral fat in your body.

From high blood pressure, heart and circulatory problems, to diabetes and cancer, visceral fat is linked to all of these health concerns.

Bupa recommended to include “reduced-fat dairy” into your diet – this means swapping the red milk top to the blue or green milk top.

Reader’s Digest claims red capped milk bottles signify “whole milk”, meaning it contains the most fat out of the three options.

Blue milk denotes “two percent milk”, which is less fatty than the red top but more fatty than the green top.

The colour green usually represents “one percent milk”, meaning it’s the lowest fat option – perfect if you want to shed some harmful belly fat.

Alternatively, Bupa suggests enjoying “soya drinks fortified with calcium”.

Other dietary adjustments to shed the harmful belly fat is to “eat a balanced diet”, which includes – at least – five portions of fruit and vegetables every day.

Bupa promotes the consumption of beans, pulses, fish and eggs, while cutting out salt and sugar in your diet.

This includes avoiding sports drinks and sweetened drinks, as they tend to contain sugar.

Moreover, it’d be helpful to drink six to eight glasses of water every day. Sometimes, what you mistake for hunger really is a feeling of thirst.

In order to reduce belly fat, it’s imperative to burn more calories (energy) than you consume in 24 hours.

This means you could eat all the right stuff but still have too much belly fat if you don’t exercise enough.

“Any form of exercise for at least 30 minutes a day is good for you,” reassured Bupa.

However, the healthcare provider recommended “combining resistance (strength) exercise and cardiovascular exercise”.

The organisation noted how resistance training, such as push ups, helps people to maintain their “muscle mass”.

In addition, this type of exercise helps with a person’s “glucose metabolism”.

A glucose metabolism refers to the way the body processes sugar and uses it for fuel.

Both of these side effects of resistance training help you to maintain a healthier weight.

Even though harmful levels of visceral fat can be hidden in a slim figure, the likelihood is that the bigger you are, the more visceral fat you have.

To measure visceral fat levels with the use of a flexible tape measure, follow the guidelines listed below.

First, using the tape measure, wrap it around your waist in line with your belly button.

Second, any measurement of 80cm (for women) or 94cm (for men) suggests you’d need to lose some weight to protect your health.

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