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 the type of fat that is stored
around our abdomen sometimes visceral fat can be very obvious resulting in a protruding belly
if you think of someone with a beer belly this is someone carrying a lot of visceral fat this type
of fat is hard to the touch this is in contrast to subcutaneous fat which is squishy and which
you can actually grab 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
we actually need some percentage of subcutaneous fat on our bodies
for men between eight to twenty percent is considered healthy and for women between 21
to 33 is considered healthy and the healthy range increases slightly as we age but visceral fat on
the other hand is not essential for our health and can actually be dangerous visceral fat surrounds
vital organs including the liver stomach and intestines and can cause damage visceral fat
cells produce inflammatory markers which lead to chronic inflammation and chronic diseases such as
heart disease subcutaneous fat gain is caused by consuming too much food beyond our energy needs
overall but visceral fat can actually increase or decrease based on the specific foods we eat and
the types of activities we do with no change in calorie consumption reducing visceral fat
can significantly reduce your disease risk improve your health and your overall quality of life
so in today's video i'm going to give you nine actionable steps you can take to lose visceral fat
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up
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to reduce visceral fat i want to get one thing out of the way visceral fat is not as simple as
calories in calories end you can lose or gain visceral fat based on the foods you're eating
and the activities you're doing with absolutely no change to calories and there are many studies that
have shown this here's one example this study had children replace fructose a type of sugar
in their diets with starches instead there was no change in their calorie input within only 10
days their visceral fat had reduced by an average of 10 percent 10 in 10 days that is huge and with
absolutely no change to their calories now yes of course if you lose weight in general it's likely
that 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 these tips for fast results and make sure to stick
around until the end because number nine might surprise you number one cut out soft drinks i
figured we would start with this tip because i just mentioned the study where the children
swapped fructose with starches and saw significant reduction in visceral fat and one of the top if
not the top source of fructose in modern diets is soft drinks so what is fructose fructose
is a type of simple sugar that makes up 50 of table sugar and is also found naturally in fruit
fructose has to be processed by the liver in order to be used whereas glucose does not need to be
converted by the liver and can be used immediately for energy excess fructose tends to get stored as
visceral fat whereas excess glucose tends to get stored as subcutaneous fat and as i said
the main source of fructose in our diets is soft drinks sugar sweetened beverages and fruit juices
these drinks allow us to consume massive amounts of fructose that we wouldn't be able to consume
from whole food sources such as fruit the average american consumes between 85 grams to 100 grams
of fructose every single day this is equivalent to 25 teaspoons of sugar a bottle of coke for example
has 35 grams of fructose if you cut soft drinks entirely out of your diet i can almost guarantee
you will see a reduction in your visceral fat very quickly opt for fizzy drinks that
are sweetened naturally with things such as stevia instead or even better just drink sparkling water
number two take apple cider vinegar before meals this tip is super easy as well as being super
inexpensive to implement and that is to take apple cider vinegar before your meals now i did a whole
video a couple of months ago that talked about apple cider vinegar and weight loss and while you
might be skeptical that something so simple can have such a big impact on visceral fat hear me out
the reason that apple cider vinegar before meals can help to reduce visceral fat is because it
helps to keep blood sugar stable and improves insulin sensitivity when we take apple cider
vinegar before eating we see less of a spike one study done had participants take one and a half
tablespoons of apple cider vinegar two minutes before a high carb meal that included a bagel
and orange juice they found that the group that consumed the apple cider vinegar were up to 34
more insulin sensitive an hour after eating compared to the group that consumed the placebo
this meant their blood sugar was lower and more stable when we are insulin resistant which is
the opposite of insulin sensitive we tend to store more fat as visceral fat so anything we
can do to become more insulin sensitive will help us to lose belly fat and keep it off
and this step is as easy as taking one tablespoon of apple cider vinegar and diluting it in water
before you eat now if you aren't a big fan of the taste of apple cider vinegar try adding a little
bit of lemon juice or even putting it in sparkling water instead number three prioritize sleep when
we don't get a proper night's sleep our hormones get thrown all out of whack the whole next day
we just spoke about insulin sensitivity and how insulin resistance can contribute to visceral fat
and unfortunately when we don't get a good night's sleep we become temporarily insulin resistant
studies have shown that just one night of sleep deprivation
can make us temporarily insulin resistant which leads to elevated levels of insulin circulating
the next day and to make matters worse after a bad night's sleep grell in the hunger hormone
is increased by up to 15 percent and leptin the satiety hormone is decreased by up to 15 percent
so we are much more hungry the next day and of course this doesn't help with reducing belly fat
and reducing fat overall give yourself eight hours of sleep opportunity every night
and if you do need a few more tips on how to get a better night's sleep i have a whole video
which i will link above number four reduce carbs this one also goes along with improving insulin
sensitivity carbohydrates are the macronutrient that stimulates the biggest release of insulin and
when there are these huge fluxes of insulin over a long period of time this can contribute to insulin
resistance by reducing carbohydrates in the diet ideally less than 100 grams in a day we can stay
belly fat intermittent fasting is when you set a fasting schedule with a period of time where
you're fasting each day and a period of time where you're eating a popular variation is 16-8 where
you eat within an eight-hour window and then fast having nothing but water and zero calorie drinks
for sixteen hours other variations include eighteen six and twenty four the numbers represent
how long you fast each day and how long you eat again it can be very effective for reducing belly
fat because it improves insulin resistance now if you've never done intermittent fasting before
start slow start with only doing 12 hours a day maybe you'll have your last meal at 8pm
and then that means your first meal the next day will be at 8 00 am even at 12 hours of fasting a
day can be beneficial for losing belly fat but if you want your results to be accelerated try
working your way up to 16 hours of fasting number six sprint okay this one is really interesting
doing sprint training also known as high intensity interval training can really help to
reduce visceral fat sprinting triggers the body to release high levels of a certain group of hormones
which drive the release of visceral fat the gist of this is you want to be putting in maximal
efforts for short bursts 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
uh sprinting or hit session can last less than 10 minutes and that can be extremely beneficial
the goal is to be putting in maximal effort as soon as you are no longer able to do
that you are not going to be getting the same visceral fat burning effects so that might mean
only doing three or four 100 meter sprints and make sure you're getting adequate rest in between
number seven reduce alcohol visceral fat is also highly associated with excess alcohol consumption
like fructose alcohol has to be processed by our liver like fructose alcohol has to
be processed by our liver and excess consumption can result in more fat being stored in our abdomen
studies have shown that those who drink more alcohol also have the largest waist circumference
and i think that most people do know that alcohol has this effect
because we often refer to this type of fat accumulation as a beer belly so cutting back
on your alcohol consumption can really help to reduce visceral fat number eight quit smoking
smoking has also been shown to increase visceral fat but not subcutaneous this is another example
of how it is not about calories two people can be eating the same thing have the same exercise
routine but if one of them is a smoker they are going to have more visceral fat and there are
a million and one reasons why you shouldn't smoke i'm sure if you're a smoker you've heard them all
before but visceral fat is yet another to add to the list number nine increase stearic acid
so in the same way that swapping fructose in our diet for starch can help to reduce visceral fat
swapping certain types of fat for stearic acid instead can have the same effect stearic acid is
a type of saturated fat that has been associated with fat loss and specifically visceral fat loss
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 in one study done in mice
where the mice are fed a diet enriched with either stearic acid which is saturated fat
linoleic acid which is polyunsaturated fat or oleic acid which is monounsaturated fat they
didn't see much difference in the total body weight between groups at the end of the study
however the stearic acid group saw a 70 reduction in visceral fat and an increase in lean body mass
when compared to the other groups swapping your cooking oil for one that is high in stearic acid
instead such as tallow lard or butter can help to reduce visceral fat and those are nine ways you
can reduce visceral fat so to recap number one cut out soft drinks number two take apple cider
vinegar before meals number three prioritize sleep number four reduce carbohydrates number five try
intermittent fasting number six sprint number seven reduce alcohol number eight quit smoking
and number nine increase stearic acid i hope you enjoyed this video let me know in the comment
section down below which of these tips you are going to try first thank you so much for watching
also enjoy my video on signs that you have insulin resistance 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 keto diet
and cardiovaridoc coaching programs you can find those here thanks guys i'll see you next time bye