Visceral fat, also called abdominal fat, is stored in the abdominal cavity, which houses important organs such as the liver and intestines. A buildup of visceral fat can therefore compromise vital functions, increasing the risk of chronic complications, such as heart disease. Fortunately, you can reduce visceral fat accumulation by making healthy dietary decisions.
A study published in the Journal of Functional Foods suggests that apple cider vinegar supplementation may target stubborn belly fat.
As with other types of vinegar, the main ingredient in apple cider vinegar is acetic acid, which is produced when the sugars from apples are fermented.
“When apple cider vinegar is filtered, it looks like a clear liquid. If left unfiltered, it looks cloudy because it contains a combination of yeast and bacteria that form during fermentation, known as ‘the mother’,” explains Holland and Barrett.
A randomized clinical trial was conducted to investigate whether apple cider vinegar can induce dietary changes that have beneficial effects on body weight control in overweight or obese individuals.
READ MORE: Visceral Fat: The Best Exercise If You’re ‘Serious About Losing Belly Fat Fast’ – Important Tip
The findings are not entirely surprising. Mounting evidence has pointed to the anti-obesity effects of apple cider vinegar.
Researchers think apple cider may work by reducing appetite — it contains acetic acid, which has been shown to reduce the absorption of starch in food and slow down digestion, helping you feel fuller for longer.
Other Important Nutrition Tips
“Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat,” explains Bupa.
“So if you include a lean protein source in your meals, you may find that you are not as hungry and so eat less.”
Make sure to add protein with every meal. Good resources include:
- Chicken breast
“Go for foods that are high in protein and low in fat (known as lean protein sources), as some protein sources can be high in saturated fat,” advises Bupa.
The health agency adds, “Alternatively, there are many protein products on the market, such as supplements and powders, but if you decide to use these, make sure you have a trained sports dietitian or nutritionist to supervise your diet.”
By combining healthier eating with regular exercise, you can also successfully lose belly fat.
“You should try to engage in at least 30 minutes of moderate exercise, at least five days a week,” Holland and Barrett advise.
The key here is to do what interests you.
“So maybe you fancy a brisk walk to work up a sweat, breathe harder and get your heart rate up. Or maybe you’re going to ride a bike to work instead of taking the car. Not everyone needs to rush to the gym. Holland and Barrett explain.
According to the Health Authority, you can effectively slow the amount of visceral fat you gain by increasing your heart rate for 30 minutes at least three times a week.
“If going to the gym isn’t your thing, check out alternative ways to stay fit and healthy.”