If not six-pack abs, most people aspire a slim and trim stomach! But when you have an expanding waistline and your tummy seems to be turning into a tyre, it maybe time to review what you’ve been eating and doing! Visceral fat is the term for extra weight that accumulates over time in the body’s centre. Any excess body fat is harmful to your health. But visceral fat is more likely to increase your risk for significant medical problems than the fat that is normally found in your body. There are a number of diseases that are closely associated with having too much body fat.
Carrying too much visceral fat can increase your risk of a number of health problems which include:
1. Avoid eating heavy carbs or any solid food after sunset
According to Dr Jangda, “Remember that your body’s metabolic fire directly corresponds to the position of the sun. It rises with the sun and sets with the sun. Your body does not produce digestive juices and your metabolism starts dropping after sunset and whatever you eat sits in your tummy undigested turning into metabolic waste and then gets digested the next morning when the metabolism is up. Any food that we eat post sunset leads to accumulation of undigested metabolic waste which eventually turns into toxins or ‘Ama’, as is called in Ayurveda.”
You must ensure your meal potion is directly proportionate to the position of the sun. Eat a small breakfast, a large meal between 12-2 p.m., and finish with a small dinner around sunset. Don’t consume solid foods after sunset. If hungry, have a glass of dairy based or plant based milk at bedtime. This is a simple trick that can make you lose a few inches around your waist!
2. Ensure to eat digestion-friendly foods
To get rid of visceral fat, eat foods that are easy for digestion and that don’t sit in your tummy for too many hours.
Here’s a list of foods which can be easy for your tummy, suggests Dr Jangda:
- Fruits: Takes 3 hours in your system (1 hour in the stomach, 1 hour in the small intestine, 1 hour in the large intestine)
- Vegetables: Takes 6 hours in your system (2 hours in the stomach, small intestine, and large intestine each)
- Grains, Pulses, legumes, lentils, nuts, seeds, dairy products take a total of 18 hours in your system (6 hours in the stomach, large intestine, and small intestine each)
If you are trying to lose weight, cut out dairy products or switch to plant based milk.
Stay away from meat, seafood, eggs as they have no inbuilt digestive enzymes and can take over 72 hours to get fully digested (24 hours in the stomach, 24 hours in the large intestine, 24 hours in the small intestine)
You should ensure to eat:
- 50 percent diet of fresh fruits, vegetables,
- 30 percent diet of grains pulses, legumes, nuts and seeds
- 20 percent diet of condiments – oil, butter, salt, spices and herbs.
3. Exercise for at least 20-30 minutes in the morning
Exercise in the morning till you break into sweat. This turns on your metabolism and then the trick is to keep the metabolism rate active throughout the day. Do not sit for long hours; your body is not designed to sit. Get up from your desk and at least walk around every 1 hour.
Research shows that if you turn up your metabolism and stay active the whole day, you would burn more fat than from an aggressive workout for 1 hour and have a sedentary lifestyle the rest of the day. Also, ensure to sleep for 6-8 hours to recover, hydrate well and include warm carminative spices in your diet.