5 Ways to Reduce Visceral Fat (내장지방)

I will tell you 5 ways to lose and get rid of visceral fat. People with visceral fat are said to be at risk of developing various metabolic diseases due to chronic inflammation, and even cancer. Let's find out the causes, ways to lose, and 5 surprisingly easy ways to get rid of visceral fat right now.

How to Lose Visceral Fat Effectively

Visceral fat has the characteristic of being quickly stored in the abdomen, but at the same time, it is also highly susceptible to hormonal influences and is quickly used as an energy source. In particular, a protruding belly (also known as a tadpole belly) without much fat in the limbs, compared to overall obesity, can be reduced relatively quickly compared to other types. Let me tell you the secrets to effectively losing visceral fat from now on.

1. Eat Slowly

The first is to eat slowly. The biggest cause of visceral fat is eating fast, a lot, and in large quantities. When we binge eat all at once, the amount of calories our body needs to process increases explosively in a short period of time. As a result, our body tries to convert the broken-down energy into fat and store it quickly.
 
In a hurry to store fat, the body doesn't have enough time to distribute fat cells evenly throughout the body, so it has no choice but to send them to the fastest storage location. The fastest place to store fat is the abdomen.
 
Men are more susceptible to the effects of hormones, absorbing a significant portion of fatty acids from visceral fat, leading to accelerated abdominal obesity compared to women. A tadpole belly is definitely not something that can be lost by starving. You need to eat well to lose it. Even if you eat the same amount of food, it's better to eat it in appropriate portions and distribute it properly rather than eating it all at once.

2. Moderate Alcohol Consumption

The second is moderate alcohol consumption. Please be aware that alcohol, which goes down smoothly like water, is a calorie bomb. Not many people know this. Aside from its high calorie content, there's a reason why it contributes to the development of a tadpole belly. It's because it's a major culprit in creating visceral fat.
 
Alcohol is considered a toxic substance by our bodies, and when it enters our system, our bodies prioritize breaking down the toxic substance, alcohol, and stop fat metabolism. When fat breakdown stops, the undigested fatty acids are resynthesized into triglycerides and continue to accumulate in the abdomen. This is why even if you don't eat much food with alcohol, you develop what's called a 'beer belly'. Just reducing alcohol intake can definitely help you get rid of your tadpole belly. Please keep that in mind.

3. Weight Training

The third is weight training. Skinny obesity is medically defined as a condition where a person appears to have a relatively high body fat percentage due to a lack of muscle mass. For such individuals, increasing their muscle mass to a normal level can actually be a way to lose weight.
 
Once the muscle mass reaches a normal range, the body naturally starts working towards reducing the percentage of body fat. Therefore, it's wise to focus on weight training that builds muscle mass and strength rather than cardio exercises that burn calories.

4. Protein and Potassium Intake

Fourth, protein and potassium intake. Protein is a nutrient that builds muscle, and potassium is involved in protein synthesis and muscle movement, so you need to consume plenty of these two nutrients when building muscle.
 
It's an effective way to create a protein-rich diet by combining foods effectively. In addition, incorporating potassium-rich foods like spinach and other green vegetables, tomatoes, sweet potatoes, beans, bananas, etc., would be ideal.

5. Posture

The last, fifth, is posture. Posture is crucial. Many people develop a tadpole belly due to poor posture. Especially those with forward head posture. When you hunch your head forward, the weight of your head on your body increases 4 to 6 times. As a result, your back and thoracic spine curve excessively because they cannot withstand the weight of your head, and your shoulders roll forward. Rolled shoulders can also lead to chronic inflammation.
 
It is important to manage your back and belly fat together. Maintaining a correct posture by sitting up straight and keeping your back straight, and always keeping this in mind will help you to prevent a tadpole belly. I hope you remember this.

In Conclusion

I've discussed five ways to get rid of a tadpole belly caused by visceral fat. Even if you slowly implement these five things, you can effectively and quickly reduce your tadpole belly. Eat slowly, cut back on alcohol, do strength training, make sure to get your protein and potassium, and maintain good posture.