Dr Zoe Williams discusses visceral fat on This Morning
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According to the School of Public Health at Peking University, China, one beverage has been proven to reduce visceral fat and body weight – you might already have it in your household.
The research team analysed the benefits of “catechin-enriched green tea” on adults who had a “high proportion of abdominal visceral fat”.
There were 118 participants who were assigned to drink one of three drinks daily:
- A drink containing 609.3mg of catechins
- A drink containing 68.7mg of caffeine
- A control beverage
The drinks were consumed from a 350ml bottle given to the participants, who had to drink it all within 30 minutes after lunchtime.
“All subjects were asked not to change lifestyle, habitual food intake, or physical activity levels,” the researchers noted.
The trial went on for 12 weeks where abdominal fat, body weight and composition were measured at week zero, week eight, and week 12.
Out of the 118 subjects who began the trial, 104 people completed the whole experiment.
The researchers observed that “average visceral fat area, body weight, and body fat were reduced significantly by catechin-enriched green tea treatment”.
By the third month of green tea consumption, this group lost more visceral fat than the control group.
What are catechins?
ScienceDirect explained that catechins “are a type of phenolic compound”.
They’re abundant in:
- Tea
- Cocoa
- Berries
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How else can you get rid of visceral fat?
Medical News Today suggests eating fewer calories than the body burns off, which can lead to fat loss.
Creating a calorie deficit can help burn visceral fat and subcutaneous fat (the bits of skin you can pinch).
Low-calorie foods include fruits, vegetables, pulses and whole grains.
It’ll also be helpful to eliminate sugary drinks from your diet, which means taking no sugar in your tea.
In order to help create a calorie deficit, activity needs to be part of your everyday life.
Moving around more can burn off calories, and there are easy ways you can incorporate more exercise into your daily routine.
For example, if able-bodied, anytime you’re faced with the option of taking the stairs or the lift, go for the former.
If you happen to have a sedentary job where you’re sitting at a desk for nearly eight hours a day (or more), it’ll help to move around every hour.
Anytime you park your car near a shop, do park that little bit further away so you’re walking more.
In fact, taking up cycling is a great way to incorporate more exercise into your life.
Any cardio would be beneficial, such as walking, jogging, swimming, or gardening.
Strength training is another key way to encourage the body to burn more calories.
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