KEY POINTS

  • Reducing visceral fat is a goal that is not impossible
  • Through discipline and hard work, you may be able to get rid of harmful belly fat
  • There is one exercise that health experts recommend

Getting rid of visceral fat is a quest that an overweight or obese person must take. This is the kind of fat that lies deep in the skin and could be found close to the vital organs of the body. Studies have shown that when the body accumulates visceral fat, it becomes prone to diabetes, hypertension, and even cardiovascular diseases.

While these may all look dim for the health, the only good part about visceral fat is that you can still do something to get rid of it. Doctors recommend one type of exercise that will help you lose the dangerous belly fat.

HIIT Exercises

High-Intensity Interval Training (HIIT) is a kind of exercise that many attest and health experts also suggest, like the one that shows promise in getting rid of visceral fat. This was based on an analysis of 13 experiments involving 424 obese and overweight adults.

In the said analysis, they found that HIIT exercises are very effective in reducing waist circumference and the amount of body fat. The measurement of one’s waist is important in determining the amount of visceral fat in the body.

hiit exercises to reduce visceral fat
hiit exercises to reduce visceral fat skeeze - Pixabay

Men who have a waistline of more than 40 inches are said to have too much visceral fat in their bodies. For women, the measurement must not exceed 35 inches. Beyond this would mean too much visceral fat as well.

Engaging in HIIT

In one study, it found that those individuals who performed HIIT exercises at least three times per week were able to reduce the amount of body fat that they have. In 12 weeks, they lost more than four pounds of body fat. The great thing perhaps in doing HIIT was that the concerned individuals lost weight without dietary changes. It seemed that HIIT alone was already sufficient in decreasing the amount of body fat in the body.

HIIT includes exercises where intense exercises are carried out for short periods, and these are followed by periods of recovery. The cycle continues with the usual cycle running between 10 to 30 minutes. Some of the usual HIIT activities include biking, cardio, and body weights.

Aside from reducing belly fat, HIIT exercises were found to have a positive effect on blood sugar levels. Those who engaged in HIIT showed improvements in their blood sugar levels.

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