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There are several types of fat in your body. While it’s healthy to have some body fat, visceral fat—also known as “belly fat”—can significantly increase your risk for type 2 diabetes, heart disease, stroke, and certain types of cancer. Fortunately, a combination of healthy lifestyle habits, proper nutrition, and targeted exercises can help you reduce visceral fat. Here are the best expert-backed tips on how to get rid of visceral fat and why it’s so important.
What is Visceral Fat?
Visceral fat is harmful belly fat that lies deep within your abdominal cavity, surrounding organs like your liver, stomach, and intestines. Unlike subcutaneous fat, which sits just under the skin, visceral fat is known as “hidden fat” and is more dangerous to your health.
This type of fat is more metabolically active and produces chemicals and hormones that can be toxic to your body. Approximately 10% of your total body fat is visceral. Over time, it can clog arteries, disrupt hormonal balance, and lead to severe medical conditions.
Fat accumulates when you consume more calories than you burn. As you age, especially for women post-menopause, fat distribution shifts and muscle mass decreases. If your waist measures 35 inches or more as a woman, you’re at a higher risk for visceral fat-related health issues.
What Are the Health Risks of Visceral Fat?
Visceral fat cells produce more inflammatory markers than subcutaneous fat. This chronic inflammation increases your risk of serious diseases. Key health risks include:
- Insulin resistance and type 2 diabetes
- High blood pressure
- Heart disease and heart attacks
- Cardiovascular disease
- Stroke
- Breast and colorectal cancer
- Alzheimer’s disease
How to Get Rid of Visceral Fat: 8 Effective Tips
1. Eat More Protein
A high-protein diet supports fat loss and muscle maintenance. Protein boosts metabolism, increases satiety, and lowers the hunger hormone ghrelin. Include eggs, lean meats, fish, dairy, legumes, nuts, and tofu in your meals to reduce belly fat effectively.
2. Do Regular Aerobic Exercise
Cardio exercises like walking, running, cycling, and swimming are excellent for burning calories and reducing visceral fat. Even without dieting, aerobic workouts can help shrink deep belly fat, though combining both diet and exercise yields the best results.
3. Include Strength Training
Weight training builds muscle, which burns more calories than fat. Incorporate two to three strength-training sessions weekly, focusing on core exercises like planks and sit-ups to tone abdominal muscles and boost fat loss.
4. Eat More Soluble Fiber
Soluble fiber slows digestion and curbs appetite by forming a gel-like substance in the gut. It promotes a healthy microbiome and may reduce visceral fat. Good sources include oats, flaxseeds, legumes, sweet potatoes, and chia seeds.
5. Get Quality Sleep
Poor sleep increases stress hormones and fat storage, especially in the abdominal area. Aim for 7–8 hours of uninterrupted sleep. Create a bedtime routine—limit screen time, read a book, or take magnesium for better sleep quality.
6. Cut Down on Refined Sugar
Added sugars, particularly fructose, are linked to increased visceral fat and insulin resistance. Replace sugary foods with whole foods like fruits, vegetables, lean proteins, and whole grains to reduce inflammation and belly fat.
7. Increase Daily Physical Activity
Stay active throughout the day with small changes: take the stairs, walk during breaks, use a standing desk, or bike instead of driving. These habits help burn calories, support metabolism, and keep visceral fat in check.
8. Limit Alcohol Consumption
Alcohol contributes to visceral fat accumulation, especially when consumed in excess. It contains congeners—chemicals that promote belly fat storage. Limit your intake and choose low-calorie options when you do drink.
Your diet, exercise routine, sleep quality, and overall lifestyle significantly impact visceral fat levels. Use these science-backed tips to reduce visceral fat and improve your overall health and longevity.
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