in today's video we are going to be talking about belly fat and more specifically visceral
fat what it is and how you can get rid of it visceral fat is a type of fat that is stored
around our abdomen sometimes visceral fat is very obvious resulting in a protruding belly
if you think of someone who has what is considered to be a beer belly this is someone who has a lot
of visceral fat this type of fat is hard to the touch this is in contrast to subcutaneous
fat which is squishy subcutaneous fat can be stored anywhere on the body whereas visceral
fat can only be stored around our midsection and these two types of fat are very different
subcutaneous fat is normal we actually need some percentage of it in order to be healthy for men
between 8 to 20 percent is considered optimal and for women between 21 to 33 percent this healthy
range increases slightly as we age but visceral fat on the other hand is not essential for our
health and it's actually dangerous visceral fat surrounds vital organs including the liver
stomach and intestines and it can damage that visceral fat cells also produce inflammatory
markers which lead to chronic inflammation and chronic diseases such as heart disease
subcutaneous fat gain is caused from over consumption of energy in general but visceral
fat can actually increase or decrease based on the foods we eat and exercise and activity we
do with no changing calories whatsoever reducing visceral fat significantly reduces your disease
risk improves your health and in turn improves your quality of life so in today's video I'm
going to be giving you 10 actionable steps you can take to Target and lose visceral fat [Music]
hey guys welcome back to my channel if you're new here my name is Kait I'm a certified health and
nutrition coach I post videos twice a week here on YouTube talking all things insulin resistance
weight loss sleep and more so if you're ready to take control of your metabolic Health make sure
to click that subscribe button and you can also find me on Tick Tock and Instagram where's your
new posts every single day now before I get into the steps you can take to reduce visceral fat I
want to get one thing out of the way visceral fat loss or gain is not as simple as calories
and calories in as I said before you can lose or gain visceral fat based on the foods you're eating
and the activity you're doing with no change in calories or energy expenditure and there are
studies that have shown this one study had obese children replace fructose which is the type of
sugar in their diet for starches and stud there was no change to their calorie input and within
just 10 days their visceral fat had reduced on average by 10 percent 10 in 10 days that's
crazy and like I said no change to calories now yes of course if you just lose weight in general
some of that is going to be visceral fat but if you want to Target visceral fats
specifically if this is an area you struggle with then follow the tips in this video for
fast results and make sure to stick around until the end because number seven might surprise you
number one cut out Pop I figured I'd start with this tip because I just mentioned the
study where the children swapped fructose in their diet for starches instead and one of
the top if not the top source of fructose in our diets is sugar sweetened beverages
fructose is a type of simple sugar that makes up 50 of table sugar is added to a lot of processed
food and is also found naturally in Fruit fructose has to be processed by the liver in order for our
bodies to use it whereas glucose which is another type of sugar doesn't excess fructose tends to
get stored as visceral fat where excess glucose tends to get stored as subcutaneous fat and as I
mentioned the main sources of fructose in our diet are sugar sweetened Beverages and fruit juices
these drinks allow us to consume massive amounts of fructose though we wouldn't be able to consume
from eating whole food sources such as fruit if you cut pop out of your diet I can almost
guarantee you're going to see a reduction in your visceral fat very quickly number two be
smart about carbs now I'm not saying you have to cut carbs out entirely from your diet and I'm not
even saying you have to reduce them dramatically yes reducing carbs in the diet can help to reduce
visceral fat but if you're not ready to take that step just be smart about them and here's how this
ties in with visceral fat carbohydrates are the macronutrient that stimulates the most insulin
when we consume them and insulin is known as the fat storage hormone when there are huge influxes
in insulin in our bodies over a long period of time this leads to insulin resistance which is
one of the main drivers of visceral fat so if we can reduce huge spikes in blood sugar and in turn
insulin this will help to reduce visceral fat and this is where being smart above carbs comes in one
way to be smart about carbs is to not eat them naked what do I mean by this when we eat garbage
Foods in isolation without any protein and fat these cause a big spike in our blood sugar and
require a lot of insulin to process but if we take the same food and we pair it with some protein and
fat the spike is far less significant and when we avoid these huge spikes we start to become
more insulin sensitive so basically anything we can do to improve our insulin sensitivity and
reduce our insulin resistance is going to help us lose and prevent visceral fat number three
take apple cider vinegar before meals this next step is super easy and inexpensive to implement
all you have to do is drink apple cider vinegar diluted in water before you eat and the reason
that this is effective comes back to blood sugar and Insulin when we take apple cider vinegar
before we eat it helps our cells to absorb more glucose when they absorb glucose quicker then the
spike is less significant in both blood sugar and insulin and like I said super easy to implement
all you have to do is add one tablespoon of apple cider vinegar into water before you eat this can
be immediately before probably up until half an hour before and no capsules and gummies are not
as effective as liquid number four prioritize sleep when we don't get a proper night's sleep
our hormones are thrown out of whack the entire next day insulin being one of them
Studies have shown that just one night of poor sleep can make us temporarily insulin resistant
which as we spoke about contributes to visceral fat and to make matters worse ghrelin which is the
hunger hormone increases up to 15 and leptin which is the satiety hormone decreases up to 15 percent
so we're more hungry the whole next day which of course doesn't help when we're trying to reduce
visceral fat and body fat in general give yourself at least eight hours of sleep opportunity every
night and if you need more tips on how you can improve your sleep I'm going to link to another
one of my videos up above number five supplement inositol inositol is a naturally occurring
substance found in foods such as citrus fruit but the body can also synthesize it so since the body
can make it internally it is considered to be a non-essential nutrient however a lot of people
in modern countries do not synthesize inositol well a lot of factors in our modern environment
actually deplete it which is why supplementing it can be beneficial and once again inositol works by
improving insulin sensitivity which in turn helps to reduce visceral fat now if you're looking for
a ninositol supplement I highly recommend getso sync which is from so well health I'm going to
put the link in the description box down below and and I also have a promo code for 10 off number six
try intermittent fasting intermittent fasting is another great way to Target visceral fat
intermittent fasting also known as if is when you set a period of time each day when you're going
to be fasting and when you're going to be eating a popular variation is 16 8 where you eat within an
eight hour window and then fast so have nothing but water and zero calorie drinks for 16 hours
again this helps to reduce visceral fat because it improves insulin sensitivity now if you've
never done intermittent fasting before start slow even just 12 hours of fasting a day can
be extremely helpful you don't have to shoot for 16 hours longer is not always better but the point
is to have a period during the day where you don't eat anything because being in this fasted state is
where the benefits come from number seven Sprint okay this one is really interesting doing Sprint
training has been shown to reduce visceral fat and not just because of the calories burned sprinting
triggers the body to release certain hormones which Drive the release of visceral fat so you
want to be putting in maximal effort for short bursts and this doesn't have to be running you can
do sprints on a rowing machine a stationary bike any form of cardio equipment really the aim is not
duration here even a Sprint training session less than 10 minutes can help to reduce visceral fat
the goal is to be putting in maximal effort and then resting so if you do a couple of Sprints and
then you notice that your performance is starting to slow down you've already achieved the maximum
benefits so that might only mean three or four Sprints and rest in between of course number eight
reduce alcohol even better if you can cut it out entirely visceral fat is highly associated with
alcohol consumption like fructose alcohol has to be processed by the liver excess consumption can
lead to more fat being stored in our abdomen Studies have shown that people who drink more
alcohol have a wider waist circumference and I think that most people subconsciously know
that excess alcohol has this effect because we often refer to this type of fat accumulation
as a beer belly number nine quit smoking smoking has been shown to increase visceral fat but not
subcutaneous and this is another example of how it's not all about calories you can have
two people eating the exact same diet but if one person smokes and one person doesn't the person
who smokes will have more visceral fat and finally number 10 eat stearic acid so in the same way
that swapping fructose for starch in the diet can reduce visceral fat swapping other types of fat in
the diet for stearic acid can help as well stearic acid is a type of saturated fat that is well known
to be beneficial for weight loss and not just weight loss but visceral fat loss specifically
stearic acid is found in the fat of meat animal fat used for cooking such as Tallow and butter
and also in some fatty plant foods such as cacao butter so swap your cooking oil for one
that's high in stearic acid Tallow and butter are both great options and this will help to reduce
visceral fat anyways guys that's all I have for you today I hope you found this video helpful let
me know in the comment section down below which of these tips you're going to try first I love
chatting with you guys there and hearing from you hearing your experiences even if you just
say hi that really helps to support my channel any comment goes a long way if you did enjoy this
video you might also enjoy my video on the best foods you can eat for weight loss you can check
it out here if you want to catch up on my most recent upload you can find it here and if you
want to check out my coaching programs including my seven day insulin resistance master class which
can help with reducing visceral fat you can find those here thanks guys I'll see you next time bye