Belly fat, or visceral fat around your tummy, is more than just unsightly.
It’s actually a serious health threat and can increase your chances of developing type 2 diabetes, heart disease and other serious medical complications.
One of the most dangerous types of stomach fat is visceral fat, and it’s of great concern as it literally wraps itself around the major organs in the abdomen such as liver, kidneys, heart and lungs, as well as contributing to the clogging of arteries.
But fear not, The Healthy Mummy has helped THOUSANDS of women lose weight from around their stomachs. Here are also some secret ways to melt visceral fat, backed by science…
More about the different types of fat
Subcutaneous fat
Subcutaneous fat is the most noticeable type of fat on the stomach. As the name suggests, subcutaneous fat is the sort of fat which lies just under the surface of the skin.
Women are most likely to accumulate this sort of fat around their abdomen, hips and buttocks. Subcutaneous fat is noticeable and can cause dimpling like cellulite.
This fat serves as the body’s energy storage system. If more calories are consumed than the body uses, extra calories are laid down as subcutaneous fat.
When more calories are burned than consumed, subcutaneous fat is the first sort of fat to be burned off by the body to meet the increased demands for energy.
Visceral fat (the dangerous one)
The second type of fat on the stomach area is visceral fat, also known as abdominal fat. This sort of fat differs from subcutaneous fat as it is less visible within the body.
Visceral fat forms within the body and around the organs. It cannot be seen from the outside and is far more dangerous than subcutaneous fat. Research is continuing into why some people seem to have greater amounts of visceral fat than others, but it is believed to have a lot to do with a poor diet.
Visceral fat is of great concern as it literally wraps itself around the major organs in the abdomen such as liver, kidneys, heart and lungs, as well as contributing to the clogging of arteries.
People will high levels of visceral fat are more prone to developing serious health issues such as heart disease. Visceral fat often accumulates around the liver and this leads the liver to become resistant to the body’s insulin, which in turn greatly increases the risk of type 2 diabetes.
Visceral fat is often referred to by the medical profession as a ticking time bomb as many people are unaware that they have visceral fat and it cannot be seen accumulating as subcutaneous fat can.
Risk factors for developing visceral fat
There are several factors which make it more likely that visceral fat will develop.
These include:
- Smoking
- Heavy drinking
- Living a non-active lifestyle
- Eating a diet which is high in fat
- High levels of stress
Here are 20 secret tips to lose visceral fat
1. Sleep in a cold room
Sleep in a cold room and keep your house cool as much as you can in the Aussie heat!
According to a study published in the Journal of Clinical Investigation, those who kept their homes between 15 and 16 degrees celsius for 10 days noticed significant increases in healthy brown fat, which protects the body from cold.
Brown fat helps your metabolism burn bad fat a.k.a. white fat (visceral fat).
2. Go to bed before 10pm
Many studies have shown time and time again that going to bed earlier rather than later helps keep your waistline in check.
In fact, the risk of putting on weight increases by 35%-38% if you go to bed between 2am and 6am. What’s more, those who go to bed later produce more stress hormone and this can cause your body to store more fat.
3. Eat more fibre
Soluble fibre absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fibre promotes weight loss by helping you feel full, so you naturally eat less. Also, soluble fibre may help fight belly fat.
4. Avoid foods that contain trans fats
They’re found in some spreads and also often added to packaged foods, but many food producers have stopped using them.
These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain.
5. Cut back on alcohol
Research suggests that too much alcohol can also make you at more risk of gaining tummy fat.
Cutting back on alcohol may help reduce your waist size. You don’t need to give it up altogether, but limiting the amount you drink in a single day can help.
6. Reduce your stress levels
Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone.
Women who already have a large waist tend to produce more cortisol in response to stress.
Try our meditation sessions in The Healthy Mummy app
7. Eat a high protein diet
Protein is an extremely important nutrient for weight management.
High protein intake increases the release of the fullness hormone.Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss.
8. Stop eating sugary foods
Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess and has been linked to extra tummy fat.
Good news all our Healthy Mummy Smoothies have NO added sugar
9. Do cardio exercise
Cardio is an effective way to improve your health. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat.
Good news – we have over 350 cardio workouts in The Healthy Mummy App
10. Cut back on carbs — especially refined carbs
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat.
You don’t have to follow a strict low carb diet. Some research suggests that simply replacing refined carbs may improve metabolic health and reduce belly fat.
Get your Carb X here and kick carbs to kerb!
11. Perform resistance training (lift weights)
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass.
Good news we have lots of weights based programs in The Healthy Mummy App
12. Get plenty of sleep
Sleep is important for many parts of your health, including your weight. Studies show that people who don’t get enough sleep tend to gain more weight, which may include belly fat.
13. Track your food intake and exercise
Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key.
Keeping a food diary or using an online food tracker or The Healthy Mummy app can help you monitor your calorie intake.
14. Eat fatty fish every week
They’re rich in high quality protein and omega-3 fats that protect you from disease.
Some evidence suggests that these omega-3 fats may also help reduce visceral fat.
Check out this YUMMY Fish Taco recipe. There are heaps of healthy fish recipes on The Healthy Mummy app.
15. Stop drinking sugary fruit juice
Although fruit juice provides vitamins and minerals, it’s high in sugar. Drinking large amounts may carry the same risk for abdominal fat gain.
Instead, opt for water
16. Take apple cider vinegar
Apple cider vinegar has impressive health benefits, including lowering blood sugar levels.
It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies.
You can also check out our High Strength Apple Cider Vinegar Tablets here
17. Eat probiotic foods or take a probiotic supplement
Probiotics are bacteria found in some foods and supplements. They have many health benefits, including helping improve gut health and enhancing immune function.
Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat.
And good news is we have probiotics in our Tummy Smoothie.
P.S check out our TUMMY smoothie here
18. Drink green tea
It contains caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which appear to boost metabolism.
EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise.
19. Up your fruit and veggies
Healthy eating is the key!
Healthy eating is one of the key elements to dealing with visceral fat, in particular cutting down on the amount of saturated fat eaten and trying to increase plenty of complex carbohydrates.
20. Join the The Healthy Mummy
Unfortunately, visceral fat is harder to remove than subcutaneous fat. As it is hidden deep within your body, it is also almost impossible to keep track of progress as difference cannot be seen from the outside.
Improving the levels of visceral fat within the body should not be seen as a ‘quick fix’. Reducing the levels of visceral fat in the body and keeping them low is a long-term project, and therefore the goal should be a lifestyle change rather than simply going on a diet for a few weeks or months until goals are achieved.
The Healthy Mummy app
That’s why our 28 Day Weight Loss Challenge is an affordable, customisable program designed to help mums reach their weight loss goals and tackle their health.
It includes meals, recipes and exercises to help you get feeling toned and healthy and it takes the hard work out of losing belly fat.
Our Challenge entails:
- 28 days of at home exercise routines (no gym needed) – with video instruction
- Customisable and breastfeeding friendly meal plans
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands of EASY-TO-MAKE recipes!
You can learn MORE about our 28 Day Weight Loss Challenge here.
Are you ready to become a Healthy Mummy?
