Dr Zoe Williams discusses visceral fat on This Morning
Located deep within the abdominal cavity, surrounding the liver, pancreas and intestines, too much visceral fat is a health hazard.
Makwana said: “It is generally considered harmful due to its association with metabolic disturbances.”
In particular, too much visceral fat is linked to an increased risk of cardiovascular disease and type 2 diabetes.
Makwana’s “top recommendations for losing visceral fat” includes healthy eating.
“This is crucial,” said Makwana. “And tends to be more important than exercise in the process of losing visceral fat.”
Makwana elaborated: “A diet rich in whole grains, lean proteins, fruits, vegetables, legumes, and healthy fats can help promote fat loss and improve overall health.
“Avoid processed foods, sugary drinks, and high-fat and high-sugar foods.”
While Makwana stated a healthy diet is more important than exercise, moving your body is still key in shifting visceral fat.
“Regular physical activity is essential,” clarified Makwana. “Both aerobic exercises, such as walking, running, cycling, and resistance training can help reduce visceral fat.”
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Makwana added: “A balanced exercise programme that includes both is best.
“Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity each week, along with twice-weekly strength training.”
Makwana also suggested limiting alcohol consumption when trying to shift visceral fat levels.
Another top tip is to get an adequate amount of sleep, as “research has shown that getting less than five hours” of sleep per night contributes to visceral fat levels.
For the most benefit, Makwana recommended aiming for seven to eight hours per night.
Another tip is to manage high levels of stress which, otherwise, can affect your metabolism and contribute to fat accumulation.
Makwana advised: “Try incorporating stress-reducing activities into your routine, such as yoga, meditation, or other relaxation techniques.”
Kunal Makwana is a personal trainer (PT) and the founder of KMAK Fitness.
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