How to lose visceral fat: Doctor recommends baked potatoes to help shift the belly fat

Dr Zoe Williams discusses visceral fat on This Morning

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Well apparently, a lot, according to Dr Louise Wiseman – and it would be wise to follow her advice. Too much visceral fat creates “cytokines” that trigger inflammation in the body, and this can lead to disease. Most notably, too much visceral fat can encourage blood vessels to constrict – so, say hello to high blood pressure. You’re likely to be at risk of cardiovascular disease, diabetes and a stroke if you have too much visceral fat.

And the dangers don’t stop there, excess visceral fat can increase the risk of:

  • Dementia
  • Worsened asthma
  • Breast cancer
  • Colorectal cancer

If you find it hard to shift your weight, there’s good news – visceral fat is easier lost than those jiggly bits you can pinch.

However, if you follow Dr Wiseman’s advice, you have the potential to slim down too.

Dr Wiseman advises the first point of call is to “shrink your portion sizes”.

“If you think portion size is your downfall, it can be easily remedied,” said Dr Wiseman.

“With a bit of planning, it is possible to reduce portion size without going hungry (or short on nutrients).

“Plan for the week ahead. Ensure your meals include plenty of protein and don’t be tempted to skimp on filling, healthy carbs such as baked potatoes.”

Other filling carbs include whole grains and plenty of fruit and vegetables.

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“There’s plenty to choose from when it comes to whole grains,” said Dr Wiseman.

“Pick from carbs like whole oats, whole wheat and rye, bulgur wheat and brown rice.”

It’ll also be helpful to avoid processed foods, advised Dr Wiseman, such as:

  • Biscuits
  • Cakes
  • Spreads
  • Margarine

“It is really easy to gain visceral fat fast from a diet of sugary drinks and high empty calorie intake from non-nutritious food,” said Dr Wiseman.

Instead of unhealthy snacks, choose raw fruit – life is all about making choices.

“Complex carbohydrates and quality protein will provide you with energy much more sustaining than a quick sugar fix,” said Dr Wiseman.

It’s also helpful to take part in resistance training, which is “good for increasing strength and boosting muscle tissue”.

This, in turn, “helps to burn calories more efficient – and will end up having a knock-on effect to that belly fat”.

Examples of strength training include:

  • Squats
  • Lunges
  • Press ups
  • Planks

For best results, combine strength training activities with “three to four weekly sessions of 30-40 minutes of cardio”.

Examples of cardio include:

  • Brisk walking
  • Jogging
  • Running
  • Burpees
  • Swimming
  • Cycling

In addition, getting a good night’s sleep, consistently, can also help reduce visceral fat.

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