2023-04-19 22:54:08
To keep the body healthy, there must be general care to avoid complications from diseases, which is why it is important to keep visceral fat levels in the body at bay. For that we tell you more about the Visceral fat: 3 home exercises to eliminate it.
According to the Mayo Clinic, visceral fat is the fat that is found inside the abdomen and surrounds the organs. It is related to diseases such as heart disease, type 2 diabetes, abnormal cholesterol, high blood pressure, and respiratory problems.
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How to measure visceral fat?
To know if you have a lot of visceral fat in the belly you must do the following:
- While standing topless, place a tape measure around your stomach just above your hipbone.
- Adjust the tape so that it sits against your skin without digging in, align the tape with your perimeter.
- With a relaxed breath, measure the length of your abdomen without drawing it in or contracting it.
An index of a lot of visceral fat in women is when the waist measures more than 89 centimeters.
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What to do to lower visceral fat?
If you’ve discovered that you have an inadequate level of visceral fat, the Mayo Clinic has some recommendations for lowering these levels. These are:
- Eating a healthy diet centered on fruits, vegetables, whole grains, and lean protein, along with low-fat dairy products.
- Replace sugary drinks with water or, failing that, that contain an alternative low-calorie sweetener.
- Control the size of the portions you eat, do not eat to eat or leave the plate empty because even if the food is healthy, the portions can have the opposite effect on your body.
- Activate your body: Although abdominal fat decreases with exercises focused on abdominal strength, to eliminate visceral fat the most appropriate thing is to perform aerobic type exercises.
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How to eliminate visceral fat quickly?
To quickly eliminate visceral fat, it is recommended to follow a healthy lifestyle, so that you can achieve this goal and be able to activate your body without leaving home, we show you 3 home aerobic exercises to eliminate visceral fat.
- Jumping jacks (open arms and legs): For this exercise, you will stand up and as you jump, open your arms and legs forming an X with the body and then return to your original position. Repeat 4 series of 20-30 jumps to start.
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- Jump rope: If you are a beginner, it is recommended that you jump rope for 10 minutes a day and divide it into 2-minute intervals. Do simple jumps and do not overexert yourself to avoid injury or shortness of breath.
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- Knees to chest: While standing, lift your right knee up and bring it as close to your chest as possible, then do the same with your left knee at constant speed, alternating over and over. You should keep your back straight and your abdomen firm to avoid losing your balance.
Repeat 20 to 30 seconds for 4 rounds.
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If you are a beginner, you can do any of these three exercises at your own pace as long as you feel a tolerable cardiac and respiratory acceleration, that is, something that is challenging but does not exhaust you to the maximum.
It is important that before doing these exercises you warm up by moving your limbs in circles or forwards and backwards to prepare the body and after the routine you cool down or stretch to relax the muscles and avoid cramps or injuries.
Remember that the best thing is perseverance and that even if it is slow and tiring at the beginning, your body will gain resistance and you will be able to do better as you continue training. In the same way, we remind you that in the event of any discomfort and before starting any diet, go to a professional review to determine your state of health and the most appropriate for your daily routine.
To complement these tips, we leave you with a video with a recipe to make a juice that speeds up your metabolism and is also delicious.
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