Did you know that there are two types of fat? One that’s obvious on your body, like around your quads or midsection. It’s the fat underneath your skin that you can feel when you pinch it. That type is called subcutaneous fat.
But did you know the other type of fat, called visceral, is much more dangerous?
Visceral fat hides deep in your midsection, wrapping around your organs and lining your abdominal walls. Some visceral fat is normal, even healthy, because it cushions and protects your inner organs. Having too much, however, is harmful and increases your risk of cardiovascular disease.
Here’s the good news: visceral fat is easier to lose than subcutaneous fat. Healthy habits will not only help reduce this type of fat but also make you feel better.
What is Visceral Fat: The Hidden Fat That’s Hurting Your Health
Visceral fat consists of fat cells that are sensitive to hormones. These can affect the way your body uses and stores fat. One of these hormones is cortisol, the stress hormone. Too much cortisol can make your body add to its stores of visceral fat.
Having too much visceral fat can increase your likelihood of heart disease, diabetes, and high cholesterol. In general, if your waist is 35 inches (for women) or 40 inches (for men), chances are you have an excess of visceral fat.
The buildup occurs due to stress, poor sleep, prolonged sitting, and excessive calorie intake. But! Since it breaks down faster than regular fat, it’s easier to address.
So what can you do?
Step 1: Move Your Body Daily (But Not How You Think)
As you know, you can’t spot reduce fat on your body. Losing fat is an overall process. Endless crunches targeting belly fat won’t reach the visceral fat deep inside your torso.
Instead, add a combination of cardio and strength training to your routine. Consistency is the key here. Start with 30 minutes of moderate activity 3-5 times a week.
For cardio, try brisk walking, cycling, swimming, or even just dancing in your living room. No one said cardio had to be serious.
For strength training, you don’t need heavy weights or even a gym. Start with bodyweight exercises like push-ups, squats, and planks.
Also consider high-intensity interval training (HIIT). These workouts involve short bursts of intense exercise and recovery periods. For example, alternate 30 seconds of jumping jacks with 30 seconds of rest for five rounds.
15-20 minutes can be effective for burning visceral fat.
Movement should be a habit and even a lifestyle change. Take the stairs at work, park in the back of the parking lot, and walk on your lunch break. These small changes add up quickly!
Get practical tips and science-backed advice on how to lose fat for men effectively and sustainably for long-term results.
Step 2: Eat to Defeat Visceral Fat
You’ve heard that abs are made in the kitchen, and when it comes to reducing visceral fat, it couldn’t be truer. You don’t need to switch to a complicated diet. You can make smart swaps and build consistent habits.
You’ll want to focus on whole foods, such as:
- Lean proteins – chicken, fish, eggs, beans
- Lots of vegetables – half your plate if you can
- Whole grains – oats, quinoa, brown rice
- Healthy fats – avocados, nuts, olive oil
- Fruits – especially antioxidant-packed berries
Some foods promote the growth of visceral fat. You’ll want to try to avoid:
- Trans fats – found in baked goods and fried foods
- Refined sugars
- High-fructose corn syrup
- Alcohol
- Highly processed foods
Another option is intermittent fasting. Some research shows that eating within a specific window may help reduce visceral fat. Calcium and Vitamin D can also help reduce visceral fat. Explore leafy greens, dairy, sardines, and tofu.
Portion control can be difficult, so try smaller plates, eating slowly, and stopping when you’re satisfied.
You want these changes to be sustainable, so make them slowly and mindfully so they stick long term.
Step 3: Master Your Sleep Game
Poor sleep messes with your hormones, specifically those that control hunger and your metabolism. This means skipping out on quality sleep is sabotaging your efforts.
Your goal should be 7-9 hours of high-quality sleep every night. Note that sleeping too much can be problematic as well.
Create a sleep-friendly environment to promote better sleep. This can include:
- A cool, dark bedroom
- No screen time an hour before bed
- Sticking to a consistent sleep schedule, even on weekends
- Avoiding large meals and alcohol close to bedtime
It helps to build a nightly wind-down routine such as reading, stretching, or meditation. The trick is to signal to your body it’s time to rest.
Address the root causes of your sleep trouble. Stress, anxiety, or too much caffeine late in the day can interfere with your sleep quality.
Step 4: Tackle Stress Head-On
Chronic stress is also a problem. When you’re constantly stressed, your body produces cortisol, which, as you know, promotes visceral fat storage. It also makes you crave sugary and fatty foods.
The first step is to identify your stressors. Examples include work stress, financial worries, or relationship issues. Once you know, identify strategies to combat the additional stress.
Add stress-relieving activities to your daily routine, such as:
- Five minutes of concentrated breathing
- Mediation and mindfulness apps
- Yoga
- A walk in nature
- Spend time on your hobbies or activities that bring you joy
A few other pointers are to set boundaries and prioritize connecting with others. Your social support system can help buffer undue anxiety.
Lastly, consider professional help. A therapist can provide you with targeted tools and support.
The goal isn’t to eliminate all stress; that’s next to impossible. It’s to better manage your stress.
Step 5: Monitor Your Progress (Beyond the Scale)
A scale will not give you the full picture of your health, so use other methods to track your progress.
- Use a tape measure. Measure your waist at your belly button. Even a reduction of an inch or two can significantly lower your health risks.
- Pay attention to how you feel. Are you sleeping better? Have more energy? Clothes fitting differently? These are all signs you’re decreasing your visceral fat. Track habits, not outcomes.
- Consider getting lab work done. Blood tests can give you medical feedback on your progress. Look for improvement in your cholesterol, blood sugar, and inflammation markers. Your medical professional can better help you understand your results.
- Be patient with yourself. It typically takes 2 to 3 months to see significant changes, so be patient. Focus on consistency instead.
Learn the essential steps to kickstart your fitness journey with this guide on how to start exercising the right way.
Final Thoughts
Getting rid of your visceral fat won’t happen overnight. But it will happen with changing your habits and consistency. Start with one or two changes a week and build from there.
Be patient with yourself and celebrate the small victories as you move forward in your health journey. Before you know it, you will be more confident in your healthier body!
