Visceral Fat is One of The Most Dangerous. Either You finish her off, or she finishes you off.
Health
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Do this to avoid visceral fat.
1. Eliminate ultra-processed foods with high nutritional and protein density.
- Base your diet on foods with high nutritional and protein density
- The fewer ingredient the better. If it's just one ingredient,... Prize ! Look at the composition on the labels.
- As a rule... eat foods that you could have found 100 years ago (this is an exaggeration, but that's the idea).
- The modern food industry doesn't care about you. It looks out for its own interests. Your heart is your engine. Take care of it.
2. Walk at least 6 - 10 K steps a day
- Maybe it seem like a lot to you. Start small and work your way up
- If you don't like walking, you can play sports like basketball, tennis, soccer... or go cycling
- The more you move, the better. That's how it is
- Walk after meals
3. Drink at least 2 L of water a day. Give up or limit alcohol.
- Hydration is essential.
- It will make your metabolism work better, as well as your body and your brain.
- Also, if you drink before meals, you will feel less hungry.
- Drink... but water...
4. Get a good night's sleep. Have a good sleep routine.
- This is key. Try to sleep between 7-8 hours.
- Always go to bed and get up at the same time.
- This affects your entire body, mind and of course weight loss and muscle gain.
- It will change your life.
5. Strength train.
- Do it at least 2 to 3 times a week.
- Lift weights or train with your body weight (calisthenics).
- Gaining muscle mass will make you a much more efficient "fat burning" machine.
- Don't think about it... just do it.
6. Consume 1.5 - 2 g of protein per kg of your body weight.
- Your muscle gain will be greater and you will lose fat more easily
- Proteins should predominate in your meals. You will feel fuller and less hungry.
- You can eat until you are full, meat, fish, eggs...
7. Consider intermittent fasting as an option
- Fasting is a very powerful weapon if you used it well.
- Start with 12 hours and from there you can increase to 14-16h...
- It will do your body and mind good, don't doubt it
- You can drink coffee alone without anything to make it more bearable.
8. Expose yourself to the sun
- The list of benefits of the sun on our body is enormous.
- Try to expose yourself to sunlight for at least 20-30 minutes a day.
- A few minutes of sun in the morning will do you good.
9. Create mental space
- Something I insist on a lot.
- If you spend time every day reflecting and having a clearer mind, you will be in a better position to fight for your goals.
- You can meditate, take a walk, use breathing techniques... whatever works best for you.
10. Spend time in nature
- You can take advantage of the opportunity to go hiking, do adventure sports... or just take a walk.
- It's another "hack" that seems to be of no importance.
- But he has it... and a lot of it.
- It will also give you greater clarity.