Metabolic practices, cause I need to lose visceral fat 20190821

Here's a link. https://www.healthline.com/nutrition/lose-visceral-fat#section1

Try a Low-Carb Diet
Low-carb diets are an effective way to reduce visceral fat.

SUMMARY:
Low-carb diets are especially effective at reducing visceral fat. Studies show that a ketogenic diet may help reduce visceral fat as well.

Note: I do this, and can always get lower and less variable. Intent is under 50 carb grams per day, less than 30 grams per meal. As for that ketogenic thing, it's a diet buzz phrase, for low carbs (under 50 grams) and low fat(under 50 grams). Usually target 50 grams fat, to make certain that various metabolic processes work OK.

Do More Aerobic Exercise
Regular aerobic exercise is a great way to shed visceral fat.

SUMMARY:
Aerobic exercise is especially effective at reducing visceral fat. Try combining it with a healthy diet to shed more visceral fat.

Note: My exercise is 1 or 2 rest days, then alternate among weights sets to failure, Tabata water row, and road bike or 3 x 2500m water row. Requiring more rest days, either because I'm old and used, or because I'm lazy, or because I need rest to make it through work, is a constant issue.

Try Eating More Soluble Fiber
Fiber can be divided into two broad categories — soluble and insoluble.

SUMMARY:
Eating more soluble fiber can help reduce visceral fat by suppressing your appetite and keeping gut bacteria healthy. Try eating more soluble fiber-rich foods or taking a soluble fiber supplement.

Note: I've been taking psyllium husk daily (5 caps of 500 mg each) forever. We're pretty good about the cabbage / broccoli / cauliflower / mushroom / onion thing.

Eat More Protein
Protein is the most important nutrient for fat loss.

SUMMARY:
Eating more protein may help you lose weight and visceral fat. Try eating more protein-rich foods to help reduce visceral fat.

Note: My target is 1 gram per pound of weight (175 grams). I'm averaging 150+ grams, and rarely over 175. But, sometimes. Also trying to keep daily grams protein greater - much greater - than daily grams of carbs and grams of fat. If I could get to 2x protein vs carbs + fat, I'd be happy.

Limit Added Sugar Intake
Added sugar is very unhealthy.

SUMMARY:
Added sugar is unhealthy and may increase visceral fat. Try eating more whole foods to reduce your intake of added sugar.

Note: It a rare day indeed when I ingest any significant abount of sugar. Beer carbs are unwelcome as well ...

Limit Alcohol Intake
Drinking a small amount of alcohol, especially red wine, can have health benefits (43Trusted Source).

SUMMARY:
Drinking too much alcohol regularly may increase visceral fat. Try limiting your alcohol to small amounts.

Note: MA made pot et al legal. I'm trying a "vape THC and don't drink" experiment. It seems to have slowed the alcohol ingestion rate. It remains a supply chain problem.

Avoid Trans Fat
If there’s one thing that health professionals agree on, it’s that trans fats are bad for your health.

SUMMARY:
Trans fats are incredibly bad for your health and linked to carrying more visceral fat. Try limiting your intake of foods that contain trans fats, such as baked goods and potato chips.

Note: This material is Mostly entirely out of my life. Nothing useful to cut here.

Get Plenty of Sleep
A good night’s rest can do wonders for your health.

SUMMARY:
A good night’s rest can do wonders for your health and help fight visceral fat. Try to aim for at least 7 hours of sleep daily.

Note: My sleep has improved HUGELY over the past year. Whereas I used to be to bed 11pm -midnight, and up at 4am-6am, I now go to bed routinely before 11pm, sleep until 8am or 9am most days, and occasionally later. GERD almost completely gone.

Reduce Your Stress Levels
Stress and anxiety are common problems that affect many people.

SUMMARY:
Studies have shown that chronic stress is linked to visceral fat gain. To relieve stress, try exercising more, yoga, meditation or more family time.

Note: Beyond my formerly high stressed working for a living, and getting settled into no work, my stress levels have improved considerably.

Try a Probiotic
Probiotics are live bacteria that can benefit your gut and digestive health.

SUMMARY:
Probiotics, especially Lactobacillus gasseri, may help you lose visceral fat. However, more research in this area is needed.

Notes: Zero fat low carb high protein greek yogurt is becoming a thing thru grocery stores. My fav is brand is Two Good, flavors cherry  or vanilla. At least 1 a day, and occasionally one into the protein shake.

Try Intermittent Fasting
Intermittent fasting is a popular way to lose weight.

SUMMARY:
Intermittent fasting is an eating strategy that may help you reduce visceral fat.

Notes: I do IF, but am not dogmatic about it. Mostly, my eating window is 1pm until 8pm.

The trick is to combine what you eat (macros), with when you eat (IF), with running a calorie deficit, while exercising, over a longish period of time. Look up PSMF (protein sparing modified fast) if you need rules based guidance. Heck, buy Lyle's book.  Not days or weeks, but months and years.