7 Simple Yet Effective Tips To Reduce Your Visceral Fats Naturally

Posted by on Mar 9, 2018 in Eating Right, Lose Weight

Visceral fats (内脏脂肪), as weird as the name suggests, are actually active fats that are stored around our abdominal area, particularly around our internal organs like pancreas, liver and intestines. Such area is also known as intra-abdominal fat. See below diagram.

Why should we get rid of our visceral fats? Well, such fats are dangerous because they affect our hormone functions negatively, and linked with numerous health problems including Type 2 Diabetes, Heart Disease, Breast Cancer, Colorectal Cancer and Alzheimer’s disease.

As we age, it is quite natural for us to have a growing belly due to laziness to move & losing of muscles, but it may not be all visceral fats as there will also be some subcutaneous fats stored together. So how exactly can we know how much visceral fats is to use a digital weighing scale that measures visceral fat level? The ideal level should be less than 13. Any level from 13 and above is considered excessive. See below.

Another way to find out if you have too much visceral fat is to measure your waistline. For women, it is usually 35 inches or higher while men is 40 inches or higher.

So how exactly can we reduce our visceral fats naturally & effectively? Here I am going to share with you 7 simple tips to benefit you easily.

  1. Reduce amount of trans fatty food intake – Visceral fats contain high level of trans fatty acids, which link with the amount of trans fatty foods we have consumed. Check the trans fat content in your food before you eat. Go for trans fat free as much as possible. Trans fatty acids are linked with LDL cholesterol too.
  2. Cut down on your alcohol intake – You can still drink moderately but not heavily. Intensive drinking is bad & does affect your level.
  3. Reduce your stress level – When we stress, our body will produce a kind of catabolic hormone called Cortisol in response. Long-term production of such hormone will increase the distribution of body fat to our abdominal area.
  4. Stand, do not sit – Studies show that people with sedentary lifestyle, or spend too much time sitting, will easily grow or have highest level of visceral fats or total abdominal fats.
  5. Have a well-balanced diet – Adopt a high fibre, low sugar, and low fat diet & maintain a healthy weight is the key to healthy living. Proper diet is still crucial to reduce such fats.
  6. Exercise more & exercise right – Do more resistance training & if possible, coupled with high intensity interval training like aerobic to encourage distribution of body fats healthily.
  7. Sleep enough – Studies also show that by sleep enough, meaning more than 5 hours & less than 8 hours daily, can maintain a good level of visceral fats.

Feel free to drop me any question or comment using the comment box below. Thanks.

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Over Exercising – How Does It Affect Your Weight Losing?

Posted by on Mar 2, 2018 in Exercise Routine, Lessons Learned, Lose Weight

Nah… Until today, that I learned that over-exercising can be bad.

So why is it so? Well, let me explained to you now.

When we mention over exercising, we mean making our exercise routines more frequent, harder and faster. However, it does not mean that it is better.

You may face some or possibly all the following withdrawal symptoms like me:

  1. Your athletic performance will decline – Excessive training with inadequate rest will result in poorer performance. This is because it is during the recovery periods that your cardiovascular and muscular systems will improve to greater levels to cope with the amount of stress you have applied. Not resting well means shorter recovery period.
  2. You feel tired (fatigue) instead of energized – Most people increase their intensity of exercise but not their length of recovery time. As a result, your body would have stressed heavily again, before it could fully recover.
  3. Your immune system may weaken – Although exercise can boost your immune system, especially for certain upper respiratory diseases but it is only if you exercise moderately and regularly over a period.
  4. You may not sleep well – Over-exercise is known to be a major cause of insomnia because excessive exercise especially endurance training, will make your body produce more stress hormones and activate your stress response. Stress hormones can weaken your immune system too.

So how does over-exercising affect your weight losing? Well, in a few ways, if you ask me.

  1. You will eat more – When you exercise more, you will grow hungrier and possibly eat more to cure your hunger.
  2. You will eat faster – When we grow hungrier, we may eat faster. As a simple eating rule, we should give ourselves 20 mins to finish a meal so that our brain can tell how much we have eaten. Eating faster may also impair your glucose tolerance & insulin resistance, thus affecting metabolism & fat burning.
  3. You will eat immediately after exercise – Growing more hungry may increase our chance of eating immediately after exercise, which may in turn, limit the effectiveness of our workouts, since our body will tend to store any new calories you have just consumed.
  4. You will eat at night – As our activity levels are low at night, it is not recommended to consume any food after 8PM at night. However, if you are unable to sleep due to over-exercise, you will tend to eat due to hunger, especially if you did not eat enough for dinner.

I have personally experienced ALL symptoms above. Please feel free to ask me any question you have below or if you have experienced any other withdrawal symptom not mentioned above.

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