6 Ways to Keep Pot Belly at Bay This Holiday Season

What is Visceral Fat Vs Subcutaneous Fat?

The waistline is prone to accumulating two types of fats, one is called subcutaneous fat and the other visceral fat. The former is the fat which can be visibly seen on the belly, while the latter is found deep within the abdominal cavity. Though subcutaneous fat does not look visually appealing, however, visceral fat is more dangerous and can be detrimental to good health.


Visceral fat puts direct pressure on the liver, kidneys, heart, and the male organ, which hinders proper organ functionality. One of the most harmful things for men is belly fat. This fat is also known as visceral fat, which can have a negative impact on male health and increase the probability of heart disease, type 2 diabetes, and erectile dysfunction (ED). Individuals tend to think belly fat is only harmful to obese men. However, this is far from reality. Thin men with a potbelly also have a high probability of developing these ailments.


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What Causes Belly Fat?

Overeating during the holidays is common for most individuals. This is especially true if you get invited to lots of Christmas dinners and office parties. With a table covered from end to end in mouthwatering delicious meals and booze, it is difficult to keep track of the calories you consume.


Though reducing visceral fat can be challenging, it is not impossible. Stay with us to find out what foods get rid of visceral fat. Continue reading to discover six effective tips to reduce belly fat.


How to Reduce Stress Belly Fat with Protein?

Stress can take a toll on your emotional, physical, and mental health. It can trigger emotional eating which can lead to a potbelly. Avoid stressful situations as much as possible and try to indulge in activities you enjoy on the regular to relieve high-stress levels. Some wonderful options to consider include yoga for stress management, exercise, meditation, playing with a pet, and listening to music.


The best part is, exercise can kill two birds with one stone, not only does it help reduce stress levels, but it also helps with weight management and fat reduction. Working out is also ideal for promoting dopamine and endorphins. These are happy hormones that trigger a feel-good feeling, that reduces anxiety, lowers stress levels, and boosts positivity.


If you are looking to burn unwanted calories and stomach fat, try the best workout for visceral fat such as brisk walking or running, bicycling, and doing cardio exercises.


Best Foods to Reduce Visceral Fat

Adding more protein to your plate is ideal for keeping you full. It works by releasing the fullness hormone PYY. Protein is also excellent for weight management, it helps promote metabolic rate and retain muscle mass. High protein foods can help keep potbelly at bay. Some vital sources of protein include dairy, eggs, fish, meat, beans, and whey protein. At your next holiday party, first, eat protein and salads, this way then make your way towards other food items such as mashed potatoes or pudding. Eating protein first will fill up your belly, leaving less room to indulge in unhealthy meals.


How to Lose Belly Fat without Exercise?

Did you know individuals who consume more refined grains are susceptible to developing visceral fat? While individuals who consume more whole grain foods have fewer chances of accumulating this type of fat. Swap carbs for whole-grain foods. Instead of eating cereal for breakfast, eat oatmeal and fruits, rather than eating pasta or white bread, opt for whole-wheat pasta and bread. Some great options to consider for snacks, lunch, and dinner include popcorn, whole-wheat crackers, quinoa, barley, buckwheat, bulgur, and brown rice.


Is Trans Fat Bad?

Tran’s fats are notorious for raising bad cholesterol and lowering good cholesterol. Therefore, these foods are dangerous for heart health. Tran’s fats are used to elongate the shelf life of numerous products. Trans fat foods list includes microwave popcorn, non-dairy coffee creamer, frozen pizza, and biscuits. They are also found in pies, cookies, cakes, doughnuts, French fries, fried chicken, and other fried foods.


Does Alcohol Cause Visceral Fat?

During the holiday season, individuals tend to drink more either due to loneliness or celebrations. When you drink booze, the liver tends to burn alcohol, rather than fat. Typically, a can of beer contains 150 calories. Men who drink too much in one sitting can make themselves susceptible to developing a beer belly.


Additionally, alcohol can increase appetite, thereby causing you to eat more than usual. Some popular food choices while drinking include fried chicken, Buffalo wings, and pizza. This entire experience can lead to a beer belly. Therefore, it is best to avoid drinking or limiting it to one drink only.


Sugar and Belly Fat

It is no surprise; sugar is one of the worst things to consume. Eating one too many Christmas cake slices or pies can be your one-way ticket to belly fat. The same applies to natural sugars as well, such as fruits and honey. Similarly, drinking sugary beverages sweetened with high-fructose corn syrup can also elevate visceral belly fat?


If you enjoy drinking sodas or boxed juices sweetened with high-fructose corn syrup on the regular, try swapping them for healthy drinks, such as water, green tea, warm water with lemon and honey, black coffee, or tea. To satisfy a sweet tooth, we recommend ditching artificial sugars for fruits. Fruits are naturally high in glucose and fructose. Moreover, they are rich in vitamins, minerals, and nutritional content that are excellent for good health. Nonetheless, eating in moderation is best to maintain a healthy physique.



This holiday season, be mindful of what you put on your plate. Practise portion control and fill yourself up with healthy meals. Limit sugary desserts to a few bites, and be sure to develop a workout routine to get rid of all the holiday weight.

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