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Visceral fat is considered the most dangerous type of body fat but it is also the easiest to lose. It isn’t necessarily associated with being overweight or obese, meaning a person of slim
build is still at danger of having too much visceral fat. If visceral fat levels become too high a person can be at increased risk of insulin resistance, diabetes and heart disease. So what
can you do to get rid of visceral fat? There are three simple ways which involve changes to your sleep patterns, diet and exercise regime. GET A GOOD NIGHT’S SLEEP Research has demonstrated
that people who get fewer than five hours of sleep a night gain more abdominal fat over five years than those who sleep around six hours or more. The study was carried out by researchers at
Wake Forest University School of Medicine. Most of us need around eight hours of goof-quality sleep a night in order for our bodies to function properly, according to the NHS. OPT FOR
WHOLEGRAIN Diet can play a big part in losing visceral fat. As part of eating a healthy and balanced diet, always opt for wholegrain. A study from the American Journal of Clinical Nutrition
found a calorie-controlled diet that includes wholegrain significant reduces abdominal fat. This is because refined grains tend to leave you feeling less full and be detrimental to appetite
control. BURN FAT WITH HIIT Dr Luke James, medical director, UK Insurance at Bupa UK, details on the health organisation’s website that HIIT, which stands for high intensity interval
training, is the best type of exercise to burn fat. The premise of HIIT is going all out and giving it everything you’ve got, for a short burst, followed by a lower intensity exercise or
rest, then repeat. Dr James explained: “Cardiovascular exercise is important for weight loss but I’d say that interval training is perhaps the best approach for fat loss - especially belly
fat. “It’s been suggested that HIIT has an effect on your hormones, particularly ones such a your belly. “It also increases your fitness levels so you’ll notice these benefits too. “Intense
exercise also speeds up how much energy and fat you burn post exercise.” Dr James recommends monitoring your pulse so you can tell when you’re in the fat burning zone, and if you’re not sure
how to measure it there are apps and wearable measurements, like a Fitbit, available. He added: “I’d recommend strength (resistance) exercises too. They help maintain your muscle mass and
your glucose metabolism (the way your body processes sugar and uses it for fuel), which are important for managing your weight. “Resistance training has also been shown to maintain reduced
fat mass, and to act on the visceral fat in your abdominal area.” Dr James warns about “spot reduction”, which is the idea you can target where you lose fat. He said: “Doing only ab crunches
thinking it will target and lose the fat from your belly won’t work. “You need to take a whole body approach, not just focusing on one area of your body.”