How to Get Rid of Visceral Fat?

Visceral fat, stored deep in the abdomen around vital organs, is not only hard to lose but also more dangerous than fat stored elsewhere. Excess visceral fat increases the risk of type 2 diabetes, cardiovascular diseases, and other health problems. Understanding how to reduce it safely is crucial for long-term health.

How to Get Rid of Visceral Fat?

What Is Visceral Fat?

Visceral fat is the fat located beneath the abdominal muscles, surrounding organs such as the liver, stomach, and intestines. Unlike subcutaneous fat (under the skin), visceral fat produces pro-inflammatory chemicals called cytokines, which can raise blood pressure, increase “bad” cholesterol, and contribute to heart disease and diabetes.

People with an “apple-shaped” body—carrying excess weight around the waist—are at higher risk than those with a “pear-shaped” body, storing fat in the hips and thighs.

How to Know If You Have Visceral Fat

The waist-to-hip ratio (WHR) is a useful tool:

• Measure your waist at the navel and your hips at the widest point

• Divide waist by hip measurement

• Healthy ratios: Women ≤ 0.85, Men ≤ 0.9

Alternatively, simple waist measurements:

• Women: > 80 cm → increased risk, > 88 cm → high risk

• Men: > 94 cm → increased risk, > 102 cm → high risk

Consult a doctor if your waist exceeds these thresholds.

Causes of Visceral Fat

Visceral fat accumulation can be influenced by:

• Poor diet and sedentary lifestyle

• Genetics and hormones (menopause can increase fat)

• Aging

• Chronic stress (cortisol increases fat storage and appetite)

How to Reduce Visceral Fat

1. Eat a Balanced Diet

• Fruits & vegetables: nutrients, vitamins, and fiber

• Good fats: fatty fish (salmon, tuna), nuts, olive oil

• Whole grains, legumes, and protein

• Reduce processed and sugary foods, alcohol, and excessive salt

2. Exercise Regularly

• Cardio (running, HIIT, swimming)

• Resistance training to build muscle and reduce fat

• Even 80 minutes/week of combined cardio and strength training can reduce visceral fat

3. Improve Lifestyle Habits

• Limit alcohol and avoid smoking

• Sleep 7–9 hours/night to regulate hormones

• Manage stress through meditation, yoga, or relaxation

4. Seek Professional Guidance

• Dietitians, physicians, and specialists can provide personalized weight loss plans

• Medical interventions may include medication, hormone therapy, or bariatric surgery if lifestyle changes are insufficient

Common Mistakes to Avoid

1. Crash diets – lead to yo-yo effect and nutrient deficiencies

2. Focusing only on abdominal exercises – spot reduction is ineffective

3. Neglecting sleep – poor sleep disrupts hormones controlling appetite

4. Ignoring stress – chronic stress increases visceral fat

5. Excessive alcohol consumption – adds hidden calories and sugar

6. Insufficient hydration – slows metabolism and increases cravings

7. Relying solely on exercise – diet and lifestyle changes are essential

Key Takeaway

Reducing visceral fat requires a long-term approach combining balanced nutrition, regular physical activity, stress management, and adequate sleep. If needed, seek medical advice for tailored strategies.

References / Trusted Sources

1. International Atherosclerosis Society & International Chair on Cardiometabolic Risk. Link

2. PubMed – research on visceral fat, obesity, and metabolic risk. Link