Visceral fat is considered harmful because it’s stored within the abdominal cavity, and therefore stored around a number of important internal organs such as the liver and pancreas. If a person has high levels of visceral fat their risk of developing serious conditions like heart disease, Alzheimer’s type 2 diabetes, stroke and high cholesterol is increased.
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So what can you do to get rid of it? Eating a poor diet has been linked to visceral fat build-up, so making changes to the food you eat is advised.
Low-carb diets have been found to get reduce visceral fat – a study published in Diabetes Research and Clinical Practice in 2004 demonstrated this.
Fatty foods and fructose-sweetened beverages should also be avoided.
When it comes to food and drink to eat more of, one drink which has been found to be effective at getting rid of visceral fat is black tea.
Black tea is a type of tea that has undergone more oxidation that other types of tea, such as green.
One study involving 111 people found drinking three cups of black tea each day for three months significantly increased weight loss and reduced waist circumference, compared to drinking a caffeine-matched control beverage.
Some researchers theorise that black tea’s potential weight loss effects are triggered by its high flavone content – a type of plant pigment with antioxidant properties.
Black tea can also help weight loss in general.
A study followed 4.280 adults over 14 years and found those with a higher flavone intake from foods and beverages like black tea had a lower body mass index (BMI) than those with a lower flavone intake.
Other teas that can help get rid of visceral fat
Green tea has also been shown to help get rid of visceral fat and overall weight loss.
In one 2008 study, 60 obsessions people followed a standardised diet for 12 weeks while regularly drinking either green tea or a placebo.
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During the study, those who drank green tea lost 7.3 pounds more weight than the placebo group.
Another study found participants who consumed green tea extract for 12 weeks experienced significant decreases in body weight, body fat and waist circumference, compared to a control group.
Experts believe green tea has this effect because it’s especially high in catechins, which are naturally occurring antioxidants that may boost metabolism and increase fat burning.
Diet changes aren’t the only way to lose visceral fat – regular exercise has also been proven effective.
A number of studies have shown aerobic exercise can help people lose visceral fat, even without dieting.
An analysis of 15 studies in 852 people compared how well different types of exercise reduced visceral fat without dieting.
Moderate and high-intensity aerobic exercises were found to be most effective at reducing visceral fat without dieting.
Getting a good night’s rest can also help, as studies have shown a lack sleep may increase visceral fat gain.
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