Belly fat can be a real bummer, right? It messes up our looks, takes away our confidence and is surely not good for our health either. The thing is, everyone has a small amount of belly fat—even people with abs (here are the best ab exercises for beginners with tips!) because fat is a normal part of the body and necessary for various processes.
However, there’s a hidden type of fat called visceral fat that’s even worse. It wraps itself around your organs like some clingy villain and causes serious health issues such as diabetes, heart disease, and even liver problems. Scary, isn't it?
So, how to reduce visceral fat? It starts with understanding what burns the most visceral fat and adopting healthy habits that stick. In this blog, we’ll answer questions like “How do you lose visceral fat fast?” and explore what foods reduce visceral fat effectively. Plus, we’ll talk about signs you are losing visceral fat so you know your efforts are paying off. Let’s get started and learn seven dietitian-recommended tips for a healthier, happier you!
Table Of Contents
- What Is Visceral Fat?
- How Do You Lose Visceral Fat Fast, or What Burns The Most Visceral Fat?
- What Foods Reduce Visceral Fat?
- Signs You Are Losing Visceral Fat
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Is Visceral Fat?
Visceral fat is the excessive accumulation of intra-abdominal adipose tissue, often referred to as "deep" fat because it is stored deeper under the skin compared to subcutaneous fat. This gel-like form of fat wraps around vital organs, including the liver, pancreas, and kidneys, and constitutes about one-tenth of all body fat. Maintaining the ideal percentage of body fat is crucial to keeping this hidden threat under control. While subcutaneous fat can be seen and felt, visceral fat remains hidden within the abdominal cavity, making it more challenging to address.
The presence of visceral fat can lead to a protruding belly, giving individuals an "apple" shape. It is particularly concerning because it produces harmful chemicals and hormones, making it more toxic than subcutaneous fat. Even people with a healthy balance of fat mass vs. muscle mass can be at risk since visceral fat can increase the likelihood of various health issues. This type of fat is more prevalent in men than in women.
Also Read: Best Workout Routine For Cutting Fat With 3 Body Splits And 12-Week Cut Plan!
How Do You Lose Visceral Fat Fast, or What Burns The Most Visceral Fat?
How to reduce visceral fat? Here are seven dietitian-approved methods you can follow to lose visceral fat fast at home:
1. Time To Give Up Fast Food
For fast results, this is something you have to let go of.
Refined carbohydrates and sugars play a major role in storing fat. First of all, try to reduce free sugars, which are present in cakes, sweets, biscuits, chocolate, soft drinks, breakfast cereals, yoghurt, etc. However, not all carbs are bad—there are foods high in carbohydrates that are straight-up healthy, such as whole grains, legumes, and starchy vegetables, which provide essential nutrients without causing fat storage.
Free sugars are also naturally available in honey, unsweetened fruit juice, vegetable juices, and smoothies. Stick to less than 30 g of free sugars per day. This is a maximum amount, not recommended, and ideally, we would not have any.
Also Read: 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss And Delicious Healthier Alternatives To Try!
2. Lean And Clean Proteins For The Win
Far from refined, for ultimate fitness, only protein!
Eating more protein can significantly reduce visceral fat because it directly affects metabolism and appetite regulation. High protein intake increases satiety, which helps control hunger and reduces overall calorie consumption, leading to fat loss. Several research works have shown that diets with higher protein levels, such as 1.3 g/kg/day, are associated with a greater reduction in visceral fat compared to lower protein intakes.
Additionally, protein supplementation during energy-restricted diets has been found to promote visceral fat loss while enhancing muscle mass, which in turn boosts thermic effect of food—the process by which the body burns calories for energy. This combination of increased protein intake and energy deficit creates a powerful strategy for targeting visceral fat effectively.
3. Eat More Soluble Fibre
Fibre is the road to ultimate fitness.
There are two different types of fibre – insoluble and soluble. Studies show that short-chain fatty acids can increase levels of "satiety hormones," which can also help reduce levels of the hunger hormone ghrelin. One study suggested that increasing soluble fibre intake by 10 grams each day helped reduce visceral fat by up to 3.7%, further suggesting the benefits of including more soluble fibre in your diet. The best way to do this is to include weight loss fibre foods such as legumes, grains, flax seeds and sweet potatoes, all of which are high in soluble fibre.
4. Exercise Regularly
Start slow; don’t rush because, eventually, it will become a routine!
Exercise can help reduce visceral fat, and it’s important to include both cardio and strength training exercises in your daily routine. Cardio exercises are activities that get your heart pumping faster, like running, swimming, or cycling. These exercises help burn calories and improve your overall fitness.
Strength training, on the other hand, is the activity that builds muscle. This includes weight lifting and push-ups. Combining these in one regimen will effectively target the visceral fats and concurrently make you stronger and healthier.
Cardio exercise can include:
- Running
- Cycling
- Swimming
- Aerobics
- Circuit training
Strength training may include:
- Squats and their variations
- Lifting weights
- Handles exercises
ToneOp Fit’s Home Workout Program is perfect for planning routine workouts in the comfort of your home. You will be guided by a fitness trainer and engage in effective workouts tailored to your fitness levels. The program emphasises a balanced approach, having both cardio and strength training exercises to maximise fat loss and improve strength.
5. Stress Management Is the Best Management
Stress can be such a mess!
Stress elevates cortisol, the hormone that may cause an increase in visceral fat. When your body produces too much cortisol, it changes where fat is stored, pushing it toward your midsection and increasing deeper visceral fat. The way to counter this is not to let chronic stress dominate your life and health.
Engaging in yoga for stress management and other stress-relief workouts, such as meditation or aerobic exercises, can significantly lower cortisol levels. Additionally, taking a walk in nature or enjoying a hot bath can help you relax and reduce stress, further supporting your efforts to manage visceral fat effectively.
6. Sleep Better, Always
We all deserve that beauty sleep.
Good sleep is essential to health and well-being. Many people do not know how much sleep is important for immune health, brain function, and many other things. Furthermore, many studies demonstrate that poor sleep increases the stress hormone cortisol and increases visceral fat.
One study showed that those who slept less than 5 hours per night had more visceral fat than those who slept 7 hours or more per night. So, sleep for 7-8 hours every night to keep visceral fat in check. In addition, sleep deprivation elevates the appetite hormone ghrelin, which makes you feel like having sweets and more.
Doing mental exercises for sleep, such as relaxation techniques or meditation, can enhance your rest. You might also consider the instant benefits of a power nap during the day to recharge and improve alertness. Furthermore, practising yoga for better sleep can help calm your mind and prepare your body for a restful night.
7. Cut Out Sugar
If not forever!
One way to reduce visceral fat is to limit sugar, another contributor to visceral fat. Attention! Sugar is in most ultra-processed foods and drinks, even fruit juices. It also appears in foods high in fat – such as candy and ice cream – and in foods high in carbohydrates, such as bread and pasta. It's everywhere!
The World Health Organization suggests sugars should constitute less than 10% of your total energy intake on a given day. That is, if you consume 2,000 calories a day, sugars should not exceed more than 200 calories.
Also Read: Shed Pounds Guilt-Free: 10 Healthy Sweets And Desserts For Weight Loss
What Foods Reduce Visceral Fat?
Here are the foods that burn belly fat fast:
What Foods Reduce Visceral Fat? | Explanation |
| Green Tea |
|
| Avocado |
|
| Turmeric |
|
| Ajwain Seeds |
|
| Cocoa |
|
Also Read: 8 Powerful Exercises For Losing Belly And Thigh Fat At Home
Signs You Are Losing Visceral Fat
Symptoms that may indicate you are finally losing visceral fat are as follows:
1. Your Waist Is Getting Smaller
A shrinking waistline is one of the most visible signs of visceral fat loss. When losing visceral fat, it's important to remember that you won't see results overnight. But over time, you will notice that your pants fit looser around your waist and your shirts no longer reach your stomach.
2. You Feel Energetic And Fresh
Another sign that you are losing visceral fat is that you feel more energetic and elated. Reducing this type of fat usually leads to an increase in energy levels, and you will find that you are not dragging yourself through the day. You may also notice an increase in your endurance level during your workout.
3. Your Clothes Fit Differently
In addition to a shrinking waistline, you would also notice subtle changes in the way your clothes fit. You may find that previously tight clothing is now more comfortable and looser in areas where you retain visceral fat, such as your stomach and hips.
4. Your Belly Is Less Bloated
Visceral fat can lead to bloating. It's not unusual to feel like your stomach is bloated, even days or weeks after a meal or snack high in sodium or carbohydrates. If you notice that your belly is less bloated, it may mean that you are losing visceral fat.
5. You Are Sleeping Better
Sleep is essential for overall health and well-being, and research shows that lack of sleep can increase visceral fat levels. If you notice that you are sleeping better and waking up feeling refreshed and rejuvenated, this may be a sign that you are losing visceral fat and improving your overall health.
Getting rid of visceral fat is not easy, but it is crucial for our health. The symptoms mentioned above are subtle but crucial indicators that you are on the right track and making progress.
Celebrate every victory, no matter how small, and keep going. With determination, consistency, and effort, you can lose stubborn visceral fat and achieve your weight loss goals.
Also Read: Discover The Best Sitting Exercise For Belly Fat With 4 Chair Positions!
Dietitian’s Recommendation
Living a healthy and active lifestyle can avoid high levels of visceral fat. Those who store dangerous amounts of visceral fat can lower their levels by making positive lifestyle changes. These changes include eating a nutritious, low-fat diet, increasing exercise, and reducing stress levels.
Dt. Lavina Chauhan
The Final Say
Learning how to reduce visceral fat is essential for better health. By incorporating dietitian-recommended foods like lean proteins, whole grains, and healthy fats, you can effectively target this harmful fat. To get rid of visceral fat quickly, focus on regular exercise and balanced meals that include fibre-rich options. Remember, making these changes not only helps reduce visceral fat but also improves your overall well-being. Start today and take the first step toward a healthier you!
FAQs
1. What exercises reduce belly fat?
Cardio, HIIT, and core-strengthening exercises like planks and sit-ups are effective for reducing belly fat.
2. Is belly fat associated with serious health risks?
Yes, belly fat is associated with a higher risk of heart disease, diabetes and liver problems.
3. Can I lose belly fat without exercise?
Dietary changes alone can reduce belly fat, but exercise speeds up the process and improves overall health.
4. How to get rid of visceral fat quickly?
The fastest way to lose visceral fat is by following a nutritious diet and regular exercise. Increase the intake of whole foods, including fruits, vegetables, and lean proteins, and reduce processed foods and sugars.
5. Is there any accurate visceral fat calculator?
While there are no perfect calculators for measuring visceral fat at home, waist circumference is a simple method to estimate it. For more accurate results, consider using tools like the waist-to-height ratio.
6. How to reduce visceral fat by exercising?
To burn visceral fat, one should target 30 minutes or more of moderate-intensity cardio most days of the week. Strength training exercises at least two times a week are also beneficial for maintaining muscle mass, which helps improve metabolism and burn fat.
References
- https://www.medicinenet.com/how_do_you_lose_visceral_fat/article.htm
- https://www.medicalnewstoday.com/articles/319957
- https://www.livestrong.com/article/173780-how-to-burn-visceral-fat/
- https://www.sriramakrishnahospital.com/blog/general-medicine/what-are-the-fastest-way-to-lose-belly-fat-in-healthy-way/
- https://m.netmeds.com/health-library/post/what-is-visceral-fat-learn-about-healthy-ways-to-reduce-it?srsltid=AfmBOopLZ6gDv98PLj_-m2CErwlLiKJrCJVgEAb27oNTglFsJfG1OW2U
- https://draxe.com/health/visceral-fat/
- https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/superfoods-to-reduce-visceral-belly-fat/photostory/89507325.cms?picid=89507343
- https://www.evergreen-life.co.uk/health-wellbeing-library/visceral-fat-what-it-is-and-how-to-reduce-it/
- https://my.clevelandclinic.org/health/diseases/24147-visceral-fat#symptoms-and-causes
- https://www.rush.edu/news/losing-belly-fat
- https://scitechdaily.com/5-ways-to-reduce-visceral-fat-backed-by-science/
- https://yerinsa.com/blogs/news/signs-that-you-are-finally-losing-the-stubborn-visceral-fat?srsltid=AfmBOopRfzHj5psz8b4vvVSqIscATHZdkei-JDAjKMzbzjU557huzsFq
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