Visceral fat, also known as belly fat, accumulates near important organs in the body, such as the liver and intestines. From here visceral fat can trigger an attack on vital bodily processes, increasing your risk for life-threatening complications. Fortunately, visceral fat can be reduced by making healthy lifestyle decisions.
Abdominal fat range, body weight and composition were measured at week zero, week eight and week 12.
One hundred and four subjects completed the trial. Average visceral fat intake, body weight, and body fat were significantly reduced by catechin-rich green tea treatment but these effects were not seen in the control group.
The reduction at week 12 in the visceral fat range in the catechin group was greater than in the control group.
“Thus, consumption of the catechin-rich green tea drink for 12 weeks has caused visceral fat loss in Chinese adults with a high content of abdominal visceral fat,” the study authors wrote.
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According to the researchers, green tea catechins have several types of “action elements” that have an anti-obesity effect.
EGCG is the most abundant catechin in green tea and is believed to be the most active compound in catechin.
Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya.
Bupa also recommends the following:
- Make sure you eat a balanced diet. Try to eat at least five portions of fruit and vegetables a day, and include higher fiber starchy foods
- Serve some low-calcium milk or soya drinks
- Eat more beans, pulses, fish and eggs
- Eat some unsalted oil
- Drink six to eight glasses of water a day
- Avoid adding salt or sugar to your diet.
To maximize the benefits of healthy eating, you should also engage in regular physical activity.
As the Mayo Clinic points out, you can tone abdominal muscles with crunches or other targeted abdominal exercises, but just by doing these exercises they will not get rid of belly fat.
“Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fats do,” Bupa explained.
The health group continues: “If you include a lean source of protein, such as skinless white chicken, in your diet you may find that you are less hungry, so eat less. . “
Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya.
Bupa also recommends the following:
- Make sure you eat a balanced diet. Try to eat at least five portions of fruit and vegetables a day, and include higher fiber starchy foods
- Serve some low-calcium milk or soya drinks
- Eat more beans, pulses, fish and eggs
- Eat some unsalted oil
- Drink six to eight glasses of water a day
- Avoid adding salt or sugar to your diet.
To maximize the benefits of healthy eating, you should also engage in regular physical activity.
As the Mayo Clinic points out, you can tone abdominal muscles with crunches or other targeted abdominal exercises, but just by doing these exercises they will not get rid of belly fat.
“The starting point for weight control, in general, and fighting abdominal fat, in particular, is moderate-intensity physical activity,” advises Harvard Health.
Moderate activity raises your heart rate, and makes you breathe faster and feel warmer.
Harvard Health recommends taking at least 30 minutes each day (and possibly up to 60 minutes per day) to control weight and lose belly fat.
He says: “Strength training (weight training) may also help fight abdominal fat.”