Dr Zoe Williams discusses visceral fat on This Morning

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Visceral fat lurks within the abdominal cavity, which houses vital organs such as the liver and intestines. The disastrous consequences of accumulating fat in this region includes hampering insulin production that leads to type 2 diabetes and contributing to heart disease risk. Finding ways to eliminate visceral fat therefore has knock-on effects throughout your body.

In general, visceral fat has been found to drop off more quickly with diet and exercise than other types of fat.

According to Harvard Health, this is because it “metabolises” more quickly into acids that the body can then discard through either urine or sweat.

However, in order to speed up this process, exercise is key.

READ MORE: High blood pressure: The exercise to avoid or risk hypertension – expert issues warning

Weight training is an important component of burning off belly fat, said WebMD.

The health site continued: “Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you to burn off more fat.

“Researchers have also found that resistance training, which includes weight training, can increase lean weight while decreasing fat, and it can boost metabolism at the same time.”

Harvard Medical School and John Hopkins Medicine cited a six-month study whereby the effects of weight training were documented.

Participants included 104 male and females enrolled in the study who, on average, lost around 18 percent of their belly fat from weight training.

Visceral fat levels were accurately measured using MRI (magnetic resonance imaging).

The results of the study lead researchers at John Hopkins Medicine to recommend strength training three times per week for added belly fat loss benefits.

In addition, it’s best to aim for at least 30 minutes of aerobic exercise nearly every day.

Some weight training exercises for belly fat to include in your routine are:

Bicep curls

Lunges

Squats

Tricep kick-backs

It’s suggested these exercises can be done in 12 repetitions with lighter weights, between five and eight pounds.

 Another option is to use heavier weights with fewer repetitions and rest time between sets.

To maximise the benefits of regular physical activity, you should eat a healthy, balanced diet.

“Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do,” explains Bupa.

“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.”

According to the health body, you should make sure you include protein with each meal.

Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya.

“And remember that a portion of protein is about as big as the palm of your hand,” adds Bupa.
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