How to lose visceral fat: Best exercise to help banish the dangerous belly fat

Visceral fat wraps itself around your internal organs, messing with hormone signals and increases someone’s risk of type 2 diabetes, heart disease and even certain types of cancers.

Numerous studies have revealed how regular aerobic exercise is a great way to shift visceral fat – even without making adjustments to your diet.

Aerobic exercises, also known as cardio, include jogging, walking, hiking and swimming.

An analysis of 15 studies (in 852 people) compared how well different types of exercises reduced levels of visceral fat without dieting.

Results revealed that moderate and high-intensity aerobic exercises were most effective at reducing visceral fat without dieting.

The NHS suggest to do at least 150 minutes of moderate intensity activity a week.

Moderate aerobic activity will raise your heart rate, make you feel warmer and breathe faster.

The health body notes: “One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.”

READ MORE: High blood pressure signs : The worrying symptom in your eyes that could signal your risk

Examples of moderate intensity activities include water aerobics, riding a bike, dancing and doubles tennis.

Exercise is truly the best way to remove the harmful belly fat.

Without working off those extra fat stores, visceral fat will produce inflammatory substances.

Long-lasting inflammation may cause plaque to form inside the arteries, putting you at risk of heart disease.

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. Read our Privacy Policy

And that’s not the only health consequence too much visceral fat can play in your life.

Research has found that retinol-binding proteins are secreted by visceral fat.

These retinol-binding proteins increase insulin resistance, meaning you’d be at higher risk for type 2 diabetes.

Moreover, visceral fat can quickly raise high blood pressure.

Carrying excess visceral fat increases your risk of developing several serious long-term, life-threatening medical conditions.

As well as heart disease, type 2 diabetes and high blood pressure, too much visceral fat can lead to breast and colorectal cancer.

It can also increase the risk of a stroke and visceral fat can also put you at higher risk of Alzheimer’s disease.

Lifestyle factors have a huge influence on your chances of developing diseases.

For one, several studies have shown that drinking too much alcohol may encourage fat to be stored as visceral fat.

And stress is notorious for stimulating the body’s adrenal glands to produce cortisol.

Studies have shown how this stress hormone can also increase visceral fat storage.

It’s crucial for your wellbeing to try to remove as much visceral fat as possible.

See today's front and back pages, download the newspaper, order back issues and use the historic Daily Express newspaper archive.