How to Lose Visceral Belly Fat: 12 Science-Backed Tips for Reducing Deep Abdominal Fat

How to Get Rid of Visceral Belly Fat: 12 Proven Ways Based on Science

Visceral fat is the dangerous type of fat that surrounds organs deep inside the abdomen. Also known as active fat, this deep belly fat increases the risk for serious health conditions including type 2 diabetes, heart disease, and stroke.

Visceral fat forms when subcutaneous fat from under the skin pushes in through the muscle wall surrounding the abdomen. It lies beneath the rectus abdominis, or six-pack muscles. This internal fat is metabolically active and secretes hormones and other substances.

Developing excess visceral fat has been linked to poor diet, sedentary lifestyle, genetics, stress, and hormonal changes. However, research shows that making certain diet and lifestyle changes can effectively reduce risky visceral fat over time.

Why Visceral Fat is So Dangerous

Visceral fat sets off inflammation, influences hormones and blood sugar, and stresses organs -- which makes it different from subcutaneous fat right under the skin.

Factors including genetics, aging, hormonal shifts, and lifestyle habits contribute to visceral fat storage. Post-menopausal women tend to gain more internal belly fat as estrogen drops during this time.

Too much visceral fat produces substances that impair insulin sensitivity, increase glucose production, and destroy cells in the pancreas where insulin is made. This is why excess visceral fat heightens the risk for type 2 diabetes.

Additionally, visceral fat triggers release of compounds that cause chronic inflammation in the body. This systemic inflammation damages blood vessels and leads to atherosclerosis, setting the stage for heart attacks and strokes.

How to Measure Visceral Fat

While you can't see visceral fat located within the abdomen, there are some simple ways to estimate if levels are too high. These include:

• Waist circumference - Women with waists over 35 inches and men over 40 inches likely have excess visceral fat.
• Waist to hip ratio - Divide your waist size by your hip size. Women should be under 0.8 and men under 0.95.
• Body mass index (BMI) - Having a BMI over 25 indicates excess body fat and higher visceral fat levels.
• Imaging like CT scans, MRIs, ultrasounds - Medical imaging can precisely quantify visceral fat amounts.

Keep in mind that it's normal to gain some belly fat with age. The focus should be on maintaining visceral fat within a healthy range rather than eliminating it completely.

12 Scientifically-Backed Ways to Reduce Visceral Belly Fat

Research shows that even modest weight loss can significantly decrease visceral fat. Losing just 5-10% of your body weight causes major reductions in internal belly fat and related health risks.

Here are 12 evidence-based strategies to help diminish visceral fat stores:

1. Follow a Balanced, Low-Glycemic Diet

Sticking to a diet low in sugar and refined carbs is key to dropping visceral fat. Limit sweets, sugary beverages, white bread, pasta, and processed snack foods.

Eat plenty of fiber from vegetables, fruits, legumes, nuts and whole grains. Protein from lean meats, fish, eggs, and low-fat dairy also helps reduce abdominal fat.

Healthy fats from olive oil, avocados, nuts and fish are beneficial as well. Avoid trans and saturated fats found in fried foods, baked goods, and red meat.

2. Reduce Stress

Chronic stress triggers your body to produce cortisol, a hormone that increases appetite and promotes fat storage in the abdominal area. Practicing stress management techniques helps normalize cortisol.

Try yoga, meditation, deep breathing, keeping a gratitude journal, listening to music, spending time outdoors in nature, and other relaxing activities to manage stress.

3. Get Plenty of Sleep

Not getting enough sleep alters hormones that control hunger and satiety. This change causes increased appetite and a preference for high-calorie foods. Too little sleep also elevates cortisol.

Aim for 7-9 hours of quality sleep per night. Going to bed at the same time each evening and limiting screen time in the bedroom helps establish healthy sleep patterns.

4. Stay Hydrated

Drinking more water helps reduce visceral fat in a couple ways. First, being well-hydrated prevents overeating. Thirst is sometimes mistaken for hunger.

Second, drinking water before meals fills up the stomach and reduces calorie intake. Replace sugary drinks with plain or sparkling water.

5. Add Apple Cider Vinegar

Some research indicates apple cider vinegar boosts fat burning, suppresses appetite, and lowers blood sugar. Add a tablespoon to a glass of water once or twice a day to utilize these benefits.

Apple cider vinegar may also improve insulin sensitivity, which allows cells to take in glucose and helps regulate blood sugar levels. This effect aids visceral fat loss.

6. Do Aerobic Exercise

Aerobic exercise like brisk walking, jogging, cycling, and swimming is highly effective for reducing visceral fat. Aim for at least 150 minutes per week of moderate intensity activity.

Aerobic exercise mobilizes fat stores for energy expenditure. Visceral fat is more metabolically active than subcutaneous fat, so it breaks down more readily with sufficient activity.

7. Lift Weights

While aerobic activity burns calories, strength training is crucial for increasing lean muscle mass. Muscle tissue boosts your resting metabolism so you burn calories faster.

Integrating resistance exercises like weight lifting into your routine helps diminish abdominal fat, even without overall weight loss. Work each major muscle group at least 2 times per week.

8. Optimize Nutrient Intakes

Consuming adequate protein, healthy fats, and anti-inflammatory nutrients aids visceral fat loss.

Try taking supplements such as fish oil (omega-3 fats), vitamin D, magnesium, green tea extract, probiotics, and fiber to help improve metabolic and hormonal factors influencing visceral fat.

9. Manage Menopause Symptoms

Hormone changes during menopause shift fat storage to the abdomen. Managing common perimenopausal and menopausal symptoms can help minimize this visceral fat gain.

Eat a balanced diet, stay active, reduce stress, and optimize sleep. Ask your doctor about supplements or prescription medications if symptoms disrupt daily life.

10. Quit Smoking

Smoking causes fat accumulation in the abdomen. Toxins and poor oxygenation from smoking contribute to this centralized fat. Kicking the habit is essential for reducing visceral obesity.

Talk to your doctor about nicotine cessation medications, counseling, or other stop smoking programs. Having support aids the likelihood you'll quit for good.

11. Cut Back on Alcohol

Moderate to heavy alcohol intake is linked with excess visceral fat. Alcohol's high caloric content contributes, but it also may impair fat burning.

Limit yourself to 1 drink per day as a woman and 2 for men. One drink = 12 oz beer, 5 oz wine, or 1.5 oz spirits. Taking regular alcohol-free days also helps.

12. Get Enough Vitamin D

Low vitamin D levels correlate with higher amounts of visceral fat. Spend some time outdoors in the sun and eat vitamin D-rich foods like salmon, tuna, eggs, and fortified dairy.

Talk to your doctor about having your vitamin D blood level tested. Supplements around 2000 IU daily may be warranted if deficient.

Achieving Visceral Fat Loss Takes Patience and Persistence

Visceral fat decreases more slowly than subcutaneous fat. While it takes work, implementing a combination of diet, exercise, and other lifestyle strategies enhances visceral fat loss and boosts health.

Focus on sustainable changes you can maintain long-term. Even losing a small percentage of your weight has significant impacts on lowering dangerous visceral obesity.

Be patient and persistent in adopting healthy lifestyle habits. Combating excess visceral fat reduces your risks for major diseases like diabetes and heart disease as you age.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.