6 Research Proven Strategies To REDUCE Visceral Fat (Including The Science) скачать в хорошем качестве

6 Research Proven Strategies To REDUCE Visceral Fat (Including The Science)

Visceral Fat is extremely damaging for your health! Here's how to get rid of it. 📩 Get your FREE MEAL PLAN + WORKOUT + 6-Video Training to your email: https://www.fitfatherproject.com/foun... 💪 Fit Father 6-Week Foundations Program: https://www.fitfatherproject.com/foun... ✅ Fit Father Store (Programs & Supplements): https://www.fitfatherproject.com/stor... 💎 Fit Mother Project YouTube:    / fitmotherproject   Visceral Fat is linked to: → Insulin Resistance → Certain Cancers → Heart Disease → Diabetes In this video, I share these 6 research proven strategies to help you reduce visceral fat. 1. A High Protein Diet Consume 1.5g of protein per Kg of body weight each day. For a 200lb man, that’s 140g/day. If you’re 150lbs, it's around 100g/day. (From a study titled "Higher Protein Diets Promote Greater Reductions in Visceral Fat: Evidence from Controlled Feeding Trials" in The American Journal of Clinical Nutrition (2015)) 2. Time Restricted Eating (Intermittent Fasting) An 8 hour eating window is often used in this strategy, with 16 hours fasted. The benefits include: → Reduce insulin levels prompting the body to use stored fat (including visceral fat) for energy. → Increased autophagy, a cellular cleanup process that improves metabolic health. (From a study called "Time-Restricted Feeding Without Caloric Restriction Reduces Visceral Fat and Improves Metabolic Health" in Cell Metabolism (2015)) 3. HIIT Workouts High Intensity Interval Training is a workout that alternates short bursts of activity with short periods of rest. HIIT triggers excess post-exercise oxygen consumption (EPOC), which increases calorie burn for hours after exercise. It also improves insulin sensitivity which supports the loss of visceral fat. (From a meta-analysis titled, "High-Intensity Interval Training Versus Moderate-Intensity Continuous Training for Reducing Visceral Fat" in the Journal of Obesity (2018)) 4. Gut & Digestive Health With all the ultra-processed foods in our supermarkets today, we're subjected to increasing amounts of sugar, and also pesticides that come from non-organic foods (Glyphosate). Both of these change your gut microbiome, which leads to systemic inflammation that is linked to visceral fat gain. (A study in Nature (2014) by Dr. Eran Elinav and Dr. Eran Segal showed that artificial sweeteners altered gut microbiota and led to a 30% increase in glucose intolerance within one week.) 5. Sleep & Stress Management Sleep deprivation and stress go hand in hand when it comes to visceral fat. Not getting enough sleep disrupts your hormone levels, particularly appetite regulating hormones, Leptin and Ghrelin. It also chronically increases cortisol, the stress hormone. (From a study titled "The Impact of Sleep Deprivation on Visceral Fat Accumulation and Metabolic Health" in Obesity (2013)) 6. Cold Exposure Cold showers, ice baths, or cryotherapy are all types of cold exposure you could try. Cold exposure activates brown adipose tissue, which specifically targets visceral fat stores. ————————— Quick Timestamps: (0:00) What is Visceral Fat (0:59) Why Visceral Fat is Different and Dangerous Compared to Other Types of Fat (2:30) Ways to Know If You Have Visceral Fat (3:00) 6 Practical Strategies to Help Reduce Visceral Fat (3:15) #1 Eat a High Protein Diet (4:56) #2 Time Restrictive Eating - Intermittent Fasting & 24-Hour Fasting (10:02) #3 HIIT Training (11:54) #4 Gut & Digestive Health (16:44) #5 Sleep Quality & Stress Management (19:04) #6 Cold Exposure (20:36) Closing —————————— Learn more about Mitopure Timeline is offering 10% off your Mitopure order. Go to https://www.timeline.com/FITFATHERPRO... ——————— Follow Us On: ——————— FFP BLOG: https://www.fitfatherproject.com/blog/ YOUTUBE:    / fitfatherproject   FACEBOOK:   / fitfatherproject   INSTAGRAM:   / fitfatherproject   TWITTER:   / fitfatherproj   TIKTOK:   / fitfatherprojectofficial   THREADS: https://www.threads.net/@fitfatherpro... ————————————————————————— #FitFatherProject #MoreFitFathers​ #IamaFitFather —————————————————————————- **Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies.