There are two types of hateful “fat” that make you feel bloated. One is “subcutaneous fat,” which is located just below the skin and can be pinched with your fingers to check the thickness. The other is “visceral fat”, which is located around the internal organs in the deep part of the body and cannot be confirmed by oneself.
- How to burn visceral fat
- Aerobic exercise to burn visceral fat
- Strength training to burn visceral fat
- Foods that burn visceral fat
How to burn visceral fat
“Exercise” is the most effective way to reduce visceral fat. Visceral fat is more flammable than subcutaneous fat and has been shown to have some effect even with short training sessions.
When it comes to exercising to lose fat, many people think of intense muscle training. However, it is sugar that is mainly consumed by high-intensity exercise that cannot be continued for 30 minutes.
It is rather aerobic exercise that can consume a lot of visceral fat as energy. Loose aerobic exercise is more effective at burning fat than training that puts a lot of strain on your muscles.
Basically, a set of “muscle training 10 minutes + aerobic exercise”
It is healthy just to continue aerobic exercise, but to further improve the burning of visceral fat, it is effective to combine aerobic exercise with muscle training for about 10 minutes.
Aerobic exercise to burn visceral fat
The important thing about aerobic exercise is not to work too hard. Control your intensity and try to walk or jog for at least 30 minutes.
In running, if you run too fast, the proportion of anaerobic exercise will increase, and the proportion of sugar used as an energy source will increase. It is said that the fat burning effect is high if you run while maintaining about 50 to 70% of your maximum heart rate.
If you’re not good at running, you can burn visceral fat with habitual walking. Let’s devise various methods such as walking fast for 45 minutes to 1 hour every day and increasing the chances of walking in daily life.
According to a 2011 Duke University study published in the American Journal of Physiology, jogging about 20km a week can help reduce belly fat.
Since the gravity is reduced to 1/6 in water, the burden on the knees and hips is small, and you can continue exercising longer than on land. It is also effective as an aerobic exercise because you breathe consciously. Since it moves against water pressure and current, it consumes more calories just by slowly moving or walking in the water.
Strength training to burn visceral fat
When you do muscle training, hormones that promote fat burning are secreted. Therefore, if you do muscle training first and then do aerobic exercise while fat burning is promoted, the fat burning effect will be further improved. Let’s do the following exercises 10 to 12 times as one set, and first try 3 sets.
When you think of muscle training, you might imagine abdominal exercises. However, since there are not so large muscles around the abdomen, squat exercise that uses multiple large muscles in the lower body can be considered as exercise with better fat burning efficiency.
The method is to open your legs about the width of your shoulders, cross your hands, attach them to both shoulders, and slowly bend your knees with the image of putting your hips back. Lower your body until your thighs and floor are parallel, and then return to the original state.
Crunches are especially effective when you want to build muscle around your abdomen. First, raise your knees at 90 degrees and lie on your back. Put your both hands in front of your chest or behind your head. Raise your upper body slowly for about 3 seconds (it is not necessary to raise it completely). Slowly take about 3 seconds to restore it to its original state.
Leg Raise is a very effective workout for training the lower part of the “rectus abdominis” in the middle of the abdominal muscles.
First, lie down on your back and attach your arms to the ground. Take a deep breath, exhale slowly, keep your legs straight, raise them until they are perpendicular to the ground, and then slowly return them while inhaling.
Foods that burn visceral fat
Dietary fiber, which is abundant in vegetables, soybeans, seaweeds, and mushrooms, has the function of improving bowel movements and facilitating the elimination of fat. Eating these foods at the beginning of a meal not only reduces fat absorption, but also helps prevent visceral fat from building up, as it helps to feel full and reduces the amount of food you eat. I will.
According to a study published in 2011, increasing the daily intake of water-soluble dietary fiber by 10 g (about 2 small apples or 1 cup of green peas) can reduce visceral fat by 3.7% after 5 years. It seems that it was done.
You can reduce visceral fat by taking a small amount of vinegar every day on a continuous basis. This is because acetic acid contained in vinegar is thought to produce a protein that burns fat.
Recent research has shown that the pigment component called “lycopene,” which is abundant in red-colored vegetables such as tomatoes, has the function of suppressing the function of cells that accumulate fat (fat cells) and making the body less fat. I am. Tomatoes not only have the highest lycopene content of any vegetable, but are also rich in dietary fiber, which promotes the elimination of bad cholesterol.
According to Dr. Frank Hugh, a professor at Harvard University School of Public Health, coffee can be expected to have “the effect of burning fat while suppressing fat absorption.”
One of the reasons is that caffeine, which is abundant in coffee, has the effect of activating digestive enzymes (lipases) that help lipolysis, and improves the fat burning effect. In addition, coffee beans contain more “chlorogenic acid” than caffeine, which suppresses fat absorption.