Regular exercise will reduce all fat, including visceral fat. Do at least 30 minutes of moderate exercise, at least 5 days a week. A leisurely stroll around the housing complex can, too, as long as it’s enough to make you sweat and breathe more heavily, with your heart rate faster than usual. To get the same results with a shorter time, increase your speed and strengthen your exercises, such as jogging or brisk walking. You can do it shorter, for 20 minutes a day, for 4 days a week. Exercising on a static bicycle, elliptical machine in the gym, or visit The website of Useful Overviews. In essence, it’s important to increase your heart rate for 30 minutes at least three times per week. This helps reduce some of your visceral fat.
Apart from exercise, you can do several other ways to get rid of fat. Among others are:
There is no instant diet for belly fat. But when you lose weight with any diet, belly fat is usually the first to disappear. Try eating fibrous food. Some studies show that in people who eat 10 grams of fiber per day, the accumulation of visceral fat over time is lower than others. To do this is very simple, like eating two small apples, a cup of green beans, or half a cup of soybeans in a day.
– Enough sleep
Having enough sleep can help reduce the amount of fat in your stomach. In one study, people who slept for 6 to 7 hours per night had less visceral fat for more than 5 years compared to those who slept 5 hours or less per night, or 8 hours or more per night.
– Avoid Stress
Everyone has and may often experience stress. But how you handle it is important. The best thing you can do is relax with friends and family, meditate, exercise, and do counseling.