How to Lose Visceral Fat – What You Need To Know

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How to Lose Visceral Fat fitanhealth

Have you ever looked into the mirror and noticed that there’s a large amount of belly fat, even though overall all your weight is fine? If you have, then yes, you are likely suffering from this condition called visceral fat.

Every time I think of my waistline, the image of the words ‘visceral fat’ comes to mind. Why? Because they are often used together. Seems everyone wants to know how to lose visceral fat and get a flat belly.

Visceral fat is located deep inside your abdominal organs such as your liver, pancreas, and intestines. It’s different from subcutaneous fat which sits just beneath your skin and gives you that ‘love handle’ look or ‘beer belly. Visceral fat is the body’s reserve food source and burns very slowly. Once you start storing it, it’s here to stay.

In fact, Visceral fat is one of the most dangerous types of fat. According to the National Heart Lung and Blood Institute, an estimated 25% of adults are overweight by US standards. Of that 25%, 65% are believed to be carrying excess fat belly.

What is visceral fat (also known as organ fat)

Visceral fat is the internal fat that surrounds the organs in your abdominal region. It wraps around these organs and it can be deeper than subcutaneous fat, which is the fat directly under the skin.

However, Visceral fat tends to gather in the upper part of the abdomen. Ideally, you do not want to have excess visceral fat because it contributes to some negative health risks, such as heart disease, diabetes, stroke and more.

Related: Insane results: how to lose lower belly fat with 12 easy tips

Can you lose visceral fat?

Visceral fat is a term that excess fat that gathers around your organs. The thing with visceral fat is that it’s held in place firmly by fibrous tissue, making it very hard to lose. You may wonder – can I still lose visceral fat? 

The answer is yes, you can, but don’t be amaze when it proves to be a lot more difficult than losing normal flabby body fat.

In fact, Visceral fat is very challenging to lose. You will most likely not find any special diet or exercise program designed explicitly to target your organ fat. To lose weight you must first understand how amazing of an organ your body is and how you can tap into its full potential.

Related: What is the best time to exercise to lose belly fat?

How do you lose visceral fat?

You will find that visceral fat is harder to lose than regular fat. You can lose a lot of weight simply by exercising and eating right, but visceral fat sometimes can be stubborn and doesn’t go away on its own. 

Before you try to lose visceral fat, it is important to know what actually causes the harm it can do to your body if left untreated. There are several ways you can try so let’s take a look at 8 easy ways you can eliminate your problem areas today!

1- The more you eat protein, the more weight you’ll lose

Protein powers fat loss by increasing the amount of fat you burn. And when your body needs more energy, it looks to the protein first. Protein is so important that even if you were to overeat on a high-protein diet, you will still likely spend those excess calories burning them before they become stored as fat.

Related: weight loss protein shakes for breakfast and lunch: is it good in the morning?

2- Trans fat is harmful for you

Trans fats are an artificial type of fat created by pumping hydrogen into vegetable oils. The resulting partially-hydrogenated oil, or PHO, is a lot like plastic in that it’s hard and stiff. PHOs are used in foods such as microwave popcorn, chips, crackers, and baked goods because they don’t spoil quickly and have a longer shelf life.

3- Lower your stress levels

Stress and anxiety are common problems that affect many people. Stress can be caused by response to a stimulus or provoking factors. Anxiety can be triggered my different issues, whether it is real physical danger or an undesirable situation. It is evident that stress and anxiety will cause you to feel unpleasant emotions such as fear, frustration and so on. These emotions will make you feel uncomfortable.

Related: The Best Fat Burning Yoga and Mindfulness

4- Increase your aerobic activity to reduce visceral fats

Have you ever wondered if there are ways to lose visceral fat, and don’t really have the time or money for body sculpting or liposuction? It is possible to lose belly fat without these interventions — in fact, it can be as simple as adding aerobic exercise into your weekly routine.

5- Limit your intake of added sugar

Added sugar is very unhealthy at all. If you are a sweet tooth person then you need to be very much aware of how much-added sugar is there in your diet. Adding sugar is adding too many different kinds of foods and drinks. 

For example, sodas, ice creams, cakes, cookies, chocolates and pasta sauce are several examples of foods that have higher amounts of added sugar. Although it might be hard to completely cut down on added sugar from your daily routine it’s easy to find out which foods have more than others by checking the food label for the content of added sugar.

6- Consuming a low-carb diet can help you lose visceral fat

Low-carb diets are effective at reducing visceral fat, which is a lipid-rich adipose tissue putatively alike with cardiovascular disease, insulin resistance, and other metabolic perturbations. 

Several studies have shown that such diets result in body weight reduction which seems closely related to the amount of total fat (hips, waist, etc) and reduces as well with the age of the participants.

7-Eat more foods with soluble fiber in them

Fiber is essential for helping us maintain good intestinal health, as well as a healthy weight. Fiber can be divided into two broad categories — soluble and insoluble. Insoluble fiber, which includes cellulose, hemicellulose, lignin, and resistant starches, cannot be broken down by the human digestive system.

And therefore helps the body to break down other foods and absorb them more efficiently. Soluble fiber, on the other hand, is digesting slowly in the small intestines thus helping to stabilize blood glucose levels.

Related: The Best healthy breakfast for weight loss ideas | Free Guide

8- If you want to keep visceral fat off, try intermittent fasting

Intermittent fasting (IF) is an increasingly popular way to lose weight, simply because it works very well. But don’t get too excited: while IF might be a new and fad-free way of losing weight, it does mean you will have to give up certain pre-existing eating habits – and that’s never easy. Here’s how to do it with minimal pain.

How much visceral fat is healthy?

If you’ve ever wanted a number, there’s a formula that health professionals use to measure it. A person’s level of risk for metabolic syndrome increases as the measurement of their waist size goes above 40 inches for men and 35 inches for women. Metabolic syndrome indicates an underlying level of insulin resistance and it increases someone’s chances of developing heart disease or type 2 diabetes.

Is visceral fat hard to lose?

This fat is the fat you accumulate around your organs in the body. And if you’re wondering if it is hard to lose weight, let me be frank. Yes, it can be incredibly frustrating. What makes visceral fat even more annoying and even worse than the obvious “unhealthy” part, is that you’ll likely have a much harder time losing it compared to regular subcutaneous fat.


There are two different types of fat that are common on the body, visceral fat and subcutaneous fat. Subcutaneous fat is the type of fat that appears just under the skin and is also known as pinchable fat. Visceral fat is what gets talking about less often, but it’s also equally dangerous to your health. Understanding the differences between the two can help you decrease your risk for certain health issues.


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