"....Managing Visceral Fat . Visceral fat is the fat around your middle, the fat that surrounds and infiltrates your organs and muscles. It is a giant risk factor for heart disease, diabetes, and various cancers. . Here’s your roadmap to lose the visceral fat, fix your health, and save your life: . 1. Start Moving . You don’t need to run a marathon. . You need to walk. . Walking will burn calories, aid in digestion, and suppress appetite by lowering ghrelin (the hunger hormone). . It’s sustainable, low-effort, has a low-risk profile and can be done almost anywhere. . 2. Use a Feeding Window . After years of abuse, the gut needs to rest. . Long periods without food teach the body to use stored energy and reduce inflammation. . A window can also help prevent nighttime snacking and overeating. . Start with 12 hours, and push as it becomes easy. . 3. Prioritize Protein . Protein is the most important nutrient for maintaining lean tissue. . Protein slows digestion, limiting spikes and crashes in blood sugar. . It also keeps you full the longest, preventing snacking and overeating. . Plus, it has the highest thermic effect, meaning the body burns more calories digesting it. . Source matter, animal foods are far superior to any plant proteins. . 4. Reduce Processed Foods . Processed foods cause chronic inflammation and lead to disease. . Plus, they’re engineered to keep you addicted. . The combination of fats and sugars is unlike anything that appears in nature. . Cutting them out is a huge step towards changing your body. . 5. Reduce Alcohol . Empty calories from alcohol go straight to the gut. . Plus, alcohol is estrogenic, lowering testosterone and increasing estrogen, making it even harder to lose fat. . If you’re serious about changing your body, cutting alcohol is a huge step. . 6. Resistance Train . Muscle is the most metabolically active tissue. . So building lean muscle helps you burn more calories throughout the day. . It also regulates sugar levels. . The body can more effectively burn stored fat when sugar levels are stable. . 7. Lower Stress . Chronic stress disrupts blood sugar regulation, causing imbalances in insulin levels. . It’s also a precursor to emotional eating, inflammation, and poor digestion. . Find ways to lower stress through walking, meditation, or journaling. . 8. Sleep . Poor sleep increases ghrelin levels (hunger) while lowering leptin levels (fullness). . This combination, plus worse decision-making and higher stress are a recipe for overeating. . Bad sleep also reduces insulin sensitivity, keeping blood sugar high. . These 8 things are the foudation for lowering your inflammatory load and nourishing your body appropriately so you can reduce visceral fat and vastly improve your well-being..."@M.Ofer 👍 or 👎