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I am a little overweight and it seems that most of the fat is in my abdomen. How can I slim my waist?
Excess belly fat (called visceral fat) poses serious health risks, even if you are just a little overweight. So, the decision to eliminate them is incredibly great. Visceral fat is located deep in the abdomen and under the subcutaneous fat layer just below the skin.
Visceral fat can also block the intestines, liver, and other abdominal organs. A multifaceted approach is needed to eliminate visceral fat. Here are five areas to look out for.
Aerobic exercises
Do at least 30 minutes of moderate-intensity aerobic exercise 5 days or more a week. However, it is best to try to set aside 45 to 60 minutes each day. Even if you do not lose weight with aerobic exercise, you may lose your visceral fat and gain muscle mass instead.
Endurance exercises
The goal is to train two to three times a week with weights, pull-ups, exercise machines, or swimming.
Carbohydrates and fiber
Choose complex carbohydrates and high-fiber foods instead of the simple carbohydrates found in sugary foods and beverages, especially those that contain fructose. Of all these, fructose may add the most to the waist because it can cause appetite and overeating.
Sleep
Adults should get 7 to 9 hours of sleep a day. Too little or too much sleep is both associated with greater accumulation of visceral fat.
Stress
Chronic stress raises your cortisol levels, which stimulates the formation of belly fat. Make time each day for activities that help you relax.
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