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Its ability to regulate blood sugar and curb appetite is also awesome for overall health. Studies have also shown that those who consume 1 -2 tablespoons daily have a significant decrease in visceral fat than those who do not (study). You can watch our video about it here if you’d like… 5. Regulate your sleep patterns. For every hour of sleep the body gets that is fewer than 8, the chances of visceral fat increase. If you’re only getting in 6 hours a night, you’ll likely have a 22% increase in the gain of visceral fat (study). There’s a reason lack of sleep is associated with cravings, high cortisol levels, poor skin, and other health issues. Get 8 hours of high quality sleep every night. 6. Eat More of These Fats A study done by Swedish scientists showed a strange result. Those who ate lots of polyunsaturated fats lost more visceral fat, lost more weight, and gained more lean muscle than those that ate other fats (study). 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Without knowing the specific individual it is possible to make some generalized assessments of what may be contributing to their higher body fat levels. They likely are not physically active, or if so, are not doing it with any consistency or with enough effort to cause a change. They likely also eat and drink whatever they want, when they want. Now, to get lean, you can't make the desirable body fat level your immediate goal. Instead, I want you to look at the very next bracket and make that your immediate goal. Doing this will ensure success as you make your way from a high body fat percentage to the lowest percentage you want to achieve. For more tips on how to get lean, be sure to stay tuned to this channel and remember to subscribe so you never miss another video from a physical therapist with a pro sports background as a PT and strength coach. 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Demystifying Keto Diet Desserts: Tips and Tricks While traditional desserts often rely heavily on sugar and refined carbohydrates, keto diet desserts take a different approach. Here are some key things to keep in mind when venturing into the world of keto sweets: Swap the Sugars: Sugar is a big no-no on keto. Luckily, there's a range of delicious sugar substitutes like stevia, erythritol, and monk fruit extract that can provide sweetness without the carbs. Embrace Healthy Fats: Keto thrives on healthy fats. Ingredients like almond flour, coconut oil, and avocados become the base for many keto desserts, adding richness and satisfying creaminess. Sweeteners Aren't Magic Bullets: While sugar substitutes are helpful, remember, moderation is key. Always check the serving size recommendations to avoid exceeding your daily carb intake. Think Outside the Box: Don't be afraid to experiment with different keto-friendly flours and nut butters. 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