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Risk factors Fiber from fruit and vegetables may help regulate blood sugar. Anyone can develop belly fat at any age, but some groups are at a greater risk of developing visceral fat.
Some other strategies to reduce visceral fat include: Eliminating sugary drinks Some studies have linked sugary beverages, such as soda and sweetened tea and coffeeto the development of visceral fat. People should think about reducing the sugar in their coffee and cutting out soda altogether.
Reducing simple carbohydrate intake Simple carbohydrates such as white bread, refined grains, and sugary foods are low in nutritional value but high in calories.
They are also linked to the development of abdominal fat. Replace simple carbohydrates with complex carbohydrates, such as whole grain pasta and fruits and vegetables.
Eating more fruits and vegetables Fruits and vegetables are a healthful alternative to simple carbohydrates. They also add fiber to the diet, which can help regulate blood sugar.
Abdominal fat is a risk factor for insulin resistance and diabetes. Consuming lean protein Lean protein from nuts, legumes, and lean meats can help with feelings of fullness, reducing cravings for sugary snacks.
Controlling fat intake A high-fat diet can lead to more abdominal fat. Don't try to eliminate all fat, and don't choose packaged fat-free foods.
Instead, choose healthful fats from lean meats, avocados, and other "real" foods. Reducing unhealthy fats Trans fats and saturated fats are not good for the heart. They can cause weight gain and are closely linked with the development of visceral fat. Limit trans fat intake and keep saturated fat intake to less than 7 percent of the diet.
No more than 20—30 percent of total caloric intake should come from fat. Exercises Walking and other cardiovascular exercise may help reduce visceral fat. Research has found that exercise plays a significant role in eliminating belly fat.
For example, a study compared men who exercised with men who did not and found exercise to be a crucial factor. However, it is a myth that it is possible to spot-reduce fat. Targeted exercises, such as crunches and situps, will not get rid of abdominal fat, though they can help strengthen abdominal muscles.The accelerated online RN to BSN program at Franklin will make you more marketable.
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Endurance training involves manipulation of intensity, duration, and frequency of training sessions. The relative impact of short, high-intensity training versus longer, slower distance training has been studied and debated for decades among athletes, coaches, and scientists.
Currently, the popularity pendulum has swung towards high-intensity interval training. Website overview: Since the Study Guides and Strategies Website has been researched, authored, maintained and supported as an international, learner-centric, educational public service.
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