Belly fat mistakes you make - eat this, not that

Most people who have visceral fat don’t know they have it because it’s a hidden health issue that’s not talked about enough. Visceral fat is located deep in your abdomen and encases your vital organs. It can cause serious health problems like stroke, some cancers, type 2 diabetes, and more. dr Stacie J Stephenson, also known as “The VibrantDoc”, a recognized leader in the field of functional medicine and author of the new self-care book “Vibrant: A Groundbreaking Program to Get Energized, Reverse Aging, and Glow” tells Eat This, Not That! Health: “Everyone has some visceral fat, and it’s normal and necessary. However, many people today have excess visceral fat, likely due to the ready availability of high-sugar foods, the epidemic of chronic stress, the pervasiveness of sedentary lifestyles, and the constant temptation to overeat, all of which are part of modern life.” Losing visceral fat is very possible with the right diet and exercise, but here are five ways not to lose visceral fat, according to the experts we spoke to.Read on—and don’t miss these to Protect your health and the health of others Sure signs you already had COVID.


dr steve hruby, a chiropractic physician and founder of Kaizen Progressive Wellness says, “People often make the mistake of only focusing on weight loss when in fact they should be focusing on reducing body fat. If you only focus on weight loss, you can actually lose muscle mass, which can actually worsen your body composition and lead to an increase in visceral fat.

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“Another common mistake is not eating enough,” reminds Dr. Hruby. “When you’re trying to lose weight, your body needs fewer calories than when you’re trying to maintain it. However, you should not keep your calorie intake too low as this can actually cause your body to go into starvation mode and hold on to whatever fat reserves it has. A good rule of thumb is to reduce your calorie intake by about 200 calories per day and build it up to 500 over the course of a day or a week or two.

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Kristin Karlinoa registered dietitian with Jersey City Medical Center explains: “The biggest mistake most people make is thinking that they can target certain areas when trying to lose weight and reduce fat. Some people carry their weight very differently (e.g. their stomach than their hips). Part of your body where you store most of it. Also, fat over the muscles is easier to lose than visceral fat. Visceral fat is stored in the abdomen, wrapped around the organs, and is much more difficult to lose help lose both visceral and subcutaneous fat. Various strategies can help facilitate calorie restriction. No matter what a person’s dietary preference (keto vs. high-protein, low-carb, for example), it all comes down to achieving a calorie deficit for weight loss and fat loss.”

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Aaron Guyett, CSCS Director of Education Live fit says: “One mistake people often make when trying to lose visceral fat is that they try to do too much too soon. The hare never wins in Aesop’s fable, and it’s no different here. There are no quick fixes to losing visceral fat. Consistency in diet and exercise will always win out, it just can take longer than you want.”

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Exercise is key to reducing visceral fat, but according to Guyett, “Another mistake people make when trying to lose visceral fat is to wrap up the upper body to sweat out the fat. This can increase sweat in the area where visceral fat resides. It will never reduce the amount of visceral fat in and around the gut. It does this through steady diet and exercise. Sweating will only help you lose water weight , which is added back to your weight as soon as you take your next drink.”