Quickly shrink the belly fat

The theory
There are two types of fat in our body: subcutaneous and visceral. The first one is located beneath the skin and can usually be seen. The Visceral fat on the other side resides deep within the torso, wrapping itself around the heart, liver and other major organs thus remains unseen. It’s referred as "hidden" or “deadly” belly fat. You can actually measure your waist line, be within limits (40inches for men and 35inches for women) and still have too much of visceral fat.
Here are some advices that will help you to limit and reduce those dangerous fats. Choose what method suits you best and do it!

The exercises
• vigorously exercise and stay active, even at a low level! (no exercise increases visceral fat by about 1%/month)
• do the most effective ab exercises: the plank and bicycle do 6-8 sets x 12reps., but not everyday, because abs need time to recover. Remember that 1% body fat loss shrinks 3% of visceral fat
• walk 20 minutes/day to shrink your waistline by an inch for a month

The diet
• consume monounsaturated fatty acids: from almonds, avocados; dark bitter chocolate, stirred flaxseed oil and almonds
• substitute coffee with green tea
• when you’ve finished eating take fish oil up to 2grams/day.
• eat more fiber – this will slow down the release of insulin hormone thus lowering the visceral fat storage.
• limit the sweeteners, use honey instead. Try to resist when you have sugar cravings!
• try limiting your refined carbohydrate intake, and eat fruits with high-glycemic index early in the morning
• prior meals drink a shake made from the juice of 1 ripe lemon, 2 tbsp. apple cider vinegar, 1/2tbsp. cinnamon and 1tbsp honey mixed with warm water. by Nevyan Neykov

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