Dr Zoe Williams discusses visceral fat on This Morning
We use your sign-up to provide content in ways you’ve consented to and to improve our understanding of you. This may include adverts from us and 3rd parties based on our understanding. You can unsubscribe at any time. More info
Fitness expert, Joanna Dase, shares seven smart strategies to maximise the weight loss achieved by walking. By losing inches off your waist, you’ll be doing a good job of reducing your internal visceral fat levels.
“When you’re walking, engage your muscles by bracing your abdominals and keeping your arms swinging,” advised Dase. Creating an “energetic rhythm” and bracing your core can increase your heart rate by around five beats per minute, meaning you’ll burn more calories.
“Choose a hilly route,” Dase recommended. “This will increase the resistance and challenges your cardiovascular system.”
Moreover, walking downhill can also make use of different muscles and joints, strengthening them, which may help prevent falls in later life.
“Adding arm movements to your walks can increase calorie burn and intensity,” said Dase.
“Seeing your arms in an exaggerated manner to power walk, the impact will benefit the whole body.
READ MORE: How to lose visceral fat: The simple and free daily activity proven to reduce belly fat
“For an added push, bend your elbows 90 degrees and pump them as you stride. This helps to speed your pace and burn up to 15 percent more calories.”
“Using the stairs can almost double your calorie burn,” Dase pointed out.
Burning calories is an effective weight loss tool that can also remove visceral fat internally.
Where is visceral fat stored?
Medical News Today pinpointed the exact area where visceral fat likes to accumulate in the body – the abdominal cavity.
This area is close to many vital organs, including the pancreas, liver, and intestines.
In order to help shift visceral fat, which can be detrimental to your health, it’ll help to maintain good posture while walking.
“Ensure your body is walking tall and not slouched,” said Dase. “A simple trick is to stand with your heels and head against a wall before you set off and try to maintain that position on your walk.
“This will engage your core and help boost your metabolism. When you arrive at a crossing, take a deep breath, and stretch your spine to help maintain the correct posture for the duration of the walk.”
As expected, picking up the pace on your walk will help slim down your waistline more quickly than a leisurely stroll.
“Adding energetic music, or walking with a faster-paced friend, could be the ideal motivator,” Dase added.
“Walking faster boosts calorie burn by increasing your heart rate and producing sweat,” she explained.
Dase suggests adding intervals into your walk, such as little bursts of power walking.
“After a warm-up, complete 40 seconds of fast power walking followed by two minutes of normal pace walking,” she instructed.
“Continue this routine for the duration, adding in arm movements to the power walking when needed.”
By burning calories, shrinking your waistline, and reducing visceral fat levels, you reduce your risk of:
- Type 2 diabetes
- Heart disease
- Heart attacks
- Raised blood pressure
- Breast and colorectal cancer
- Alzheimer’s disease.
Source: Read Full Article