How to get rid of visceral fat: Avoid sugar sweetened drinks to lose the harmful belly fat

Dr Zoe Williams discusses visceral fat on This Morning

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Numerous health conditions are associated with too much visceral fat levels, such as diabetes and heart disease. In order to live a longer, healthier life, it’s time to lose the harmful belly fat. Emerging evidence suggest “greater intake of sugar-sweetened beverages may be associated with abnormal fat accumulation”. This was a statement put forward by a team of research collaborators from Harvard Medical School, Boston.

To investigate further, they examined whether drinking sugar-sweetened drinks habitually, or diet soda, could lead to a difference in body fat.

For their investigation, there were 2,596 middle-aged men and women involved in the study.

Their abdominal fat levels were measures using a “multi-detector computed tomography”.

Habitual intakes of sugar-sweetened beverages and diet soda was assessed by a food frequency questionnaire.

The results revealed that drinking sugary drinks was “positively associated” with visceral fat levels.

Diet soda, on the other hand, had “no significant association” with visceral fat levels.

From this study, it would seem that any sugary drinks would be the worst drink to have if you want to lose belly fat.

Daily consumers of sugary drinks had 10 percent higher visceral fat levels than those who didn’t.

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The researchers added: “Excess sugar-sweetened beverage consumption was associated with weight gain.”

If you’re guilty of drinking sugary drinks – whether that’s a teaspoonful of sugar in your tea – it might be time to stop.

In addition to dietary restrictions, there are other ways to remove excess fat.

Dr Louise Wiseman recommended “30 minutes of exercise” every day to burn it off.

This can include cardio, such as brisk walking and jogging, and resistance training.

Examples of resistance training can include squats, lunges, press ups and planks.

Dr Wiseman offered evidence-based way to get rid of visceral fat, which includes:

  • Shrinking portion sizes
  • Eating whole grains
  • Eating high fibre foods
  • Eating healthy fats
  • Good sleeping hygiene
  • Minimising stress
  • Reducing alcohol intake

Dr Wiseman also agrees that “it is really easy to gain visceral fat from a diet of sugary drinks”.

In order to focus on more healthy choices, Dr Wiseman pointed out that one should avoid or reduce the consumption of partially hydrogenated fat or oil.

This includes processed foods, such as biscuits and cakes, spread or margarines.

Surprisingly, frying vegetable oil at a very high heat is also frowned upon by Dr Wiseman.

Instead, healthy choices include avocados, sunflower oil, oats, rye, fruit, beans and pulses.

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