If you want to get rid of visceral fat, just starve for “○ time.”

If your arms and legs are thin but only your stomach has flesh, you should suspect visceral obesity caused by visceral fat. Intestinal obesity is literally the presence of visceral fat between the intestines, and the more visceral fat accumulates, the higher the risk of various diseases, including diabetes. Learn how to help remove visceral fat.

◇ Obesity of visceral fat type if the belly circumference is 85 to 90 cm or more
Intestinal fat is fat that is between organs, not under the skin. The visceral fat does not stay still and escapes well into the bloodstream, and then it accumulates in blood vessels, liver, and heart while traveling in the bloodstream, causing various problems. In addition, visceral fat, unlike subcutaneous fat (fat attached directly under the skin), is easily sandwiched between fat cells to secrete inflammatory substances. Therefore, inflammation in the body increases. This is why visceral fat is more dangerous than subcutaneous fat.

Excessive visceral fat can be found through the ‘waist circumference’. If the waist circumference is 90cm for men and more than 85cm for women, it is very likely that visceral fat has accumulated excessively. Even if you are skinny, people with a bulging belly should improve quickly because they have a lot of visceral fat. Methods of reducing visceral fat are as follows.

◇ Eat protein instead of carbohydrates and maintain an empty stomach for 12 hours
▶ Cut off refined carbohydrates = Excessive consumption of refined carbohydrates such as sugar and liquid fructose increases triglyceride levels and accumulates visceral fat. In particular, it is recommended to thoroughly limit carbohydrate intake to less than 50g per day for the first three days of diet.

▶Increase protein intake =When carbohydrate intake decreases, the body first converts protein in the muscles into sugar. Then, I cannot continue to use muscle protein, so I have no choice but to use fat. If you lose muscles, your basal metabolism decreases, so you should increase your protein intake to minimize muscle loss. It is recommended to weigh between 1.2 and 1.5 grams per kilogram.

▶High-intensity interval exercise = High-intensity interval exercise is literally an exercise method that repeats high-intensity exercise briefly. Do high-intensity exercise for one to two minutes to catch your breath, and then do it lightly for one to three minutes again. It’s good to repeat this three to seven times. In addition, muscle exercise should be added to maintain basic metabolism.

▶ Intermittent fasting = When fasting, blood sugar and insulin fall below a certain level, and fat metabolism changes from synthesis mode to decomposition mode. Usually, local metabolism does not start until 12 hours after fasting. It is appropriate to keep an empty stomach for 12 hours between dinner and breakfast. People who are already insulin resistant should fast longer because it takes longer to become fat metabolites. It is helpful to perform short fasting for 16 to 24 hours once or twice a week.

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