Carrying excess visceral fat – that sticks around important organs, such as the liver, pancreas and intestines – increases the risk of long-term, life-threatening medical conditions. These include:
- Heart attacks and heart disease
- Type 2 diabetes
- Stroke
- Breast cancer
- Colorectal cancer
- Alzheimer’s disease
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How to lose visceral fat: Eat more of these foods to reduce belly fat
This is why it’s critical to have the least amount of visceral fat possible inside of the body.
Fortunately, studies have repeatedly shown that this type of harmful belly fat can be reduced by consuming coconut oil.
With evidence mounting regarding the health benefits of coconut oil – including the reduction in visceral fat – it’s about time people swap their cooking oil to this healthy fat alternative.
In one study, the medium-chain fats found in coconut oil led to a decrease in the amount of fat stored in response to a high-calorie intake.
Another experiment focused on obese men who took coconut oil daily for 12 weeks.
Results showed that the men lost an average of 1.1 inches (2.86 cm) from their waists without intentionally changing their diets or exercise routines.
It must be noted that although visceral fat is found within the body, there is still a correlation between the harmful belly fat on the inside and the circumference of a person’s waist.
One four-week study observed 20 obese adults who took two tablespoons (30ml) of coconut oil every day and found that the waist circumference in males were significantly reduced.
The NHS stresses that regardless of your height or body mass index (BMI), it’s important to measure the waist to check if you’re
carrying too much body fat around your stomach.
The Heart Foundation adds that “your waist measurement is an indicator of the level of internal fat deposits which coat the heart, kidneys, liver, digestive organs and pancreas”.
How to measure your waist:
- Find the top of your hip bone and the bottom of your ribs.
- Breathe out normally.
- Place the tape measure midway between these points and wrap it around your waist.
- Check your measurement.
Your health is at risk if your waist size is:
- Over 94cm (about 37 inches) for men
- Over 80cm (about 31.5 inches) for women
For anybody measuring up as high risk, it’s advisable to visit your GP to discuss your health and possible lifestyle changes.
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How to lose visceral fat: Best diet to banish the belly fat
Although coconut oil has been proven to help reduce waist circumference and visceral fat, it’s important for your health to perform a moderate amount of exercise.
To be specific, regular aerobic exercise is the best way to combat harmful belly fat and comes with a host of other healthy benefits too.
Aerobic exercise can include: swimming, brisk walking, running and cycling.
The NHS states that regular exercise can “lower your risk of early death by up to 30 percent”.
That’s because one life-enhancing benefit of moving the body is that it slashes the chances of developing major illnesses.
There are plenty of ways to introduce more exercise into your life, such as Parkrun, walking groups and workout classes.
The NHS offer a free 12-week diet and exercise plan which is designed to help people lose weight safely.
The plan is available to download and includes weekly information packs detailing physical activity and healthy eating advice, alongside challenges to complete.
It’s worth mentioning that healthy weightloss involves losing no more than two pounds per week.
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