Dr Zoe Williams discusses visceral fat on This Morning
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Visceral fat, also known as belly fat, rarely gets the attention it deserves. That’s because it lurks near vital organs in the body, hidden from view. It should not be brushed aside, however. An accumulation of visceral fat can interfere with vital processes, such as insulin production, which can spur the development of type 2 diabetes.
Fortunately, research has highlighted a number of dietary interventions that can reduce visceral fat.
Coffee-lovers will delight in a finding published in the journal ResearchGate.
The study evaluated the effect of the continuous consumption of coffee on body fat, particularly abdominal visceral fat.
A double-blind, randomised, placebo-controlled intervention study was conducted on Japanese adults with a high abdominal visceral fat area.
During 12-weeks, the subjects ingested either coffee or a placebo beverage.
A total of 125 participants were allocated to either of the two beverage groups.
After 12 weeks of beverage consumption, changes in visceral fat area, waist circumference, and body mass index (BMI) were greater in the coffee group than in the placebo group.
BMI is a measure of whether you’re a healthy weight for your height.
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What’s more, no serious adverse events were recorded in either group, suggesting coffee is a safe intervention for visceral fat.
General tips for combating visceral fat
Bupa explains: “If you want to reduce your belly fat, you’ll need to burn more calories (energy) than you consume, and eat the right kinds of food.”
There are numerous dietary tips that can help you to achieve this equilibrium.
Bupa recommends increasing your intake of protein.
The health body explains: “Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do.”
It continues: “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.”
Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya.
In addition to eating well, exercise offers a robust defence against belly fat.
“The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity,” explains Harvard Health.
Moderate-intensity activity will raise your heart rate, and make you breathe faster and feel warmer.
To see results, you should do at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight and lose belly fat, advises Harvard Health.
According to the health body, press-ups will not get at the belly fat.
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