How to get rid of visceral fat: One of the best exercises to help you burn belly fat

Visceral fat builds up around internal organs, such as the liver and intestines. Having high levels of this kind of fat is extremely harmful to one’s health. Fortunately adding this exercise to your weekly habits can help you get rid of it.

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Aerobic exercise is the kind of activity which burns fat everywhere, particularly though, in the belly.

Health experts agree that anything which raises the heart rate and makes a person work up a sweat will help reduce visceral fat.

Regular aerobic exercise is one of the best ways to shed your visceral fat.

Commonly known as cardio, it burns a lot of calories and helps to lose belly fat.

In a study with the National Library of Medicine, a review of the effect of aerobic vs resistance exercise on visceral fat was investigated.

The study noted: “Exercise therapy is an integral component of obesity management, but the most potent exercise prescription for visceral fat benefit is unclear.

“We aimed to evaluate the independent and synergistic effects of aerobic exercise and progressive resistance training and to directly compare the efficacy of aerobic and resistance training for beneficial visceral fat modulation.

“A systematic review and meta-analysis were performed to assess the efficacy of exercise interventions on visceral fat content/volume in overweight and obese adults.”

The study found that aerobic exercise is central for exercise programmes aimed at reducing visceral fat, and that aerobic exercise below current recommendations for overweight/obesity management may be sufficient for beneficial visceral fat modification. 

In another study with the US National Library of Medicine National Institutes of Health, the effect of exercise on visceral adipose tissue in overweight adults was analysed.

The study noted: “The purpose of this systematic review and meta-analysis is to describe the overall effect of exercise on visceral adipose tissue and to provide an overview of the effect of different exercise regimes, without caloric restriction, on visceral adipose tissue in obese persons. 

“This meta-analysis showed that a decrease of visceral adipose tissue can be obtained by exercise without diet in people with overweight and obesity.

“Aerobic exercise of moderate to vigorous intensity seems to have a greater effect on visceral fat than low intensity aerobic exercise or strength training.” 

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Numerous studies have found that moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting.

That said, if a person combines regular aerobic exercise with a healthy diet, a far more effective way of losing visceral fat is achieved.

It’s advised a person should get started with aerobic exercise by brisk walking, jogging or running at least two to three times a week.

Following a low-carb diet is another proven method of helping you lose your belly fat.

In fact, many studies have shown that following a low-carb diet is more effective at reducing visceral fat than low-fat diets.

Additionally, the ketogenic diet, which is very low carb, may also help reduce visceral fat.

Ketogenic diets drastically reduce a person’s carb intake and replace it with fat.

This puts a person in a ketosis state which burns belly fat. 

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