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Visceral fat is a tricky beast. It is affected by hormones, diet and lack of exercise. Because it is effected by these variables, the approach for everyone to lose visceral fat will vary from person to person. However, there are things that should be consistent throughout any approach.

Check out the list below for how to get rid of visceral fat. There will always be some modifications depending on the person. Please use this as a guideline to experiment with your body and determine which approach will be best for you!

Tip 1: Reduce sugar and carb consumption to stave off Visceral Fat

  • Consumption of carbs increases blood glucose. Blood glucose is ushered into cells for energy via insulin. Excess blood glucose is stored as fat. So to lose it you need to avoid excess blood glucose. Avoiding sugar and carbs helps decrease blood glucose levels.
  • Look into what you are eating. If there is sugar, avoid it!

Tip 2: Incorporate Natural Foods – More Fats, Veggies and Protein

  • Fats are filling and curb hunger. They do not spike insulin levels to the extent of carbohydrates.
  • Non-starchy veggies are dense and provide your body with natural, fat-burning nutrients.
  • Protein will help to sustain muscle mass. Muscle is responsible for burning calories. Increase protein intake to preserve muscle mass. This causes more fat burn.

Tip 3: Increase exercise level

  • Personally, I recommend resistance training because that where I have seen the best progress in individuals who do consistent DEXA scans.
  • A combination of high intensity exercise, resistance training and cardio will increase the body’s ability to burn fat. Incorporate a specific diet if you wish to amplify the benefits of exercise.
  • Consider HIIT (high intensity interval training) to get a quick glycogen depleting workout. Glycogen depleting workouts lower your blood glucose. Depleting blood glucose will lower your chances of storing fat.

Check out our BLOG for more information on body fat percentage, bone density, lean muscle mass and more!

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