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Visceral fat, also known as belly fat, accumulates near important organs of the body, such as the liver and intestines. From there, visceral fat can launch an attack on vital bodily processes, increasing the risk of life-threatening complications. Fortunately, visceral fat can be reduced by making healthy lifestyle decisions.
Abdominal fat area, body weight, and composition were measured at weeks zero, eight, and 12.
One hundred and four subjects completed the trial. Average visceral fat area, body weight, and body fat were significantly reduced by treatment with catechin-enriched green tea, but these effects were not seen in the control group.
The decrease at week 12 in visceral fat area in the catechin group was greater than that in the control group.
“Thus, consumption of the catechin-enriched green tea drink for 12 weeks induced visceral fat loss in Chinese adults with a high proportion of abdominal visceral fat,” wrote the study authors.
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According to researchers, the catechins in green tea contain different types of “functional elements” that have anti-obesity effects.
EGCG is the most abundant catechin in green tea and is considered 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 soybeans.
Bupa also recommends the following:
- Make sure you eat a balanced diet. Aim to eat at least five servings of fruits and vegetables each day and include higher fiber starches in meals.
- Have low-fat dairy or soy drinks fortified with calcium
- Eat more beans, legumes, fish, and eggs
- Eat small amounts of unsaturated oil
- Drink six to eight glasses of water every day
- Avoid adding salt or sugar to your meals.
To maximize the benefits of a healthy diet, you should also engage in regular physical activity.
As the Mayo Clinic points out, you can tone your abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won’t get rid of belly fat.
“Protein can be a useful way to lose weight because it makes you feel fuller than carbohydrates and fat,” says Bupa.
The health organization continues, “If you include a lean source of protein, like skinless white chicken, in your meals, you may find that you are not as hungry and therefore eat less.
Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts, and soybeans.
Bupa also recommends the following:
- Make sure you eat a balanced diet. Aim to eat at least five servings of fruits and vegetables each day and include higher fiber starches in meals.
- Have low-fat dairy or soy drinks fortified with calcium
- Eat more beans, legumes, fish, and eggs
- Eat small amounts of unsaturated oil
- Drink six to eight glasses of water every day
- Avoid adding salt or sugar to your meals.
To maximize the benefits of a healthy diet, you should also engage in regular physical activity.
As the Mayo Clinic points out, you can tone your abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won’t get rid of belly fat.
“The starting point for controlling weight, in general, and fighting belly fat, in particular, is regular, moderate-intensity physical activity,” advises Harvard Health.
Moderate activity will increase your heart rate and make you breathe faster and feel warmer.
Harvard Health recommends working out at least 30 minutes a day (and maybe up to 60 minutes a day) to control weight and lose belly fat.
He adds, “Strength training (exercising with weights) can also help fight belly fat.
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