The best and easiest ways to lose visceral fat

Being confident in our own bodies is the goal of many of us. Having washboard abs, a toned tummy and a flat stomach is the ultimate dream for fitness.

Also, it gives us overall wellness in terms of our physical and mental health. But to achieve this, you have to really lose your visceral fat.

With the best lifestyle and diet, you can lose a huge amount of visceral fat in your body. Of course, kudos to some people who have favorable genetics, as they also play an important part in one’s body type.  

Understanding and combating visceral fat is crucial in the quest for better health and a leaner physique. Visceral fat is not just about aesthetics; it’s a significant health concern.

Hidden deep within your abdominal cavity, it wraps around your vital organs and is linked to numerous diseases, including type 2 diabetes, heart disease, and even certain chronic diseases.

This blog explores the most effective, scientifically-backed ways to reduce this stubborn fat and enhance your health. From dietary changes to lifestyle adjustments, we’ll guide you through proven methods to lose visceral fat.

What is visceral body fat?

Visceral body fat is also known as ‘hidden’ fat, which is deeply stored inside the belly and wrapped around your body organs, including the liver and intestines. It generally makes up around one-tenth of all the fat stored in the body.

On the other hand, fat that is stored underneath the skin is called subcutaneous fat, which you can feel and is normally visible, opposite to visceral fat [1]. 

Moreover, visceral fat makes a person’s body appear to have an apple shape. It also produces more chemicals and hormones than subcutaneous fat that are harmful to your body.

In fact, even people with thin bodies can have visceral fat that can cause a wide range of health risks. Also, visceral fat is considered the most common in men compared to women [2]. 

What is the best predictor of visceral fat?

To know if you have visceral fat, you can simply measure your waist or use the Body Mass Index (BMI). Your waist circumference is the best indicator of the amount of fat deep inside your belly and around your organs.

Generally, women are at risk of chronic diseases when their waist circumference is 80 cm and above, while for men, it is 94 cm and above. These gender-based measurements don’t apply to children and pregnant women.

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What are the best ways to lose visceral fat?

Reducing visceral fat is critical to improving overall health and prolonging life. Unlike other types of fat, which can be more stubborn or cosmetic, visceral fat responds effectively to the right combination of diet, exercise, and lifestyle changes.

Let’s explore various proven strategies that can help you decrease the harmful fat surrounding your organs. 

1. Vigorous exercise

Nothing beats exercise and a workout in reducing or losing visceral fat. Regular exercise can impede visceral fat accumulation and even stop it from returning. It is advisable to get at least 30 minutes of moderate to vigorous exercise five days a week.

Some moderate exercises are brisk walking, jogging, biking and running. You can also slightly advance your exercise to remove stubborn visceral fat, such as walking briskly or jogging at an incline on a treadmill. The ultimate goal is to increase your heart rate.

Now, let’s be specific. Reducing your tummy measurement requires weight control and particular exercise. Some exercises you can do are sit-ups, planking and crunches. You can do these workout routines for 30 minutes daily [3].

2. Consistent healthy diet

Exercising and working out have no effects without pairing it with a consistently healthy diet. You must be mindful of your portion size and the type of food you intake. Some foods you must start adding to your meals are fruits, vegetables, whole grains and lean protein. 

There is no magic in reducing your visceral fat. You must be consistent in your healthy diet and be disciplined in your daily food schedules. There is no other way to be strict with your food. The good news is that when you lose weight on any diet, your belly fat usually lessens first. 

One way to manage a consistent diet is to keep a daily food diary. This diary allows you to practice self-monitoring. You can simply write down the meals you consume on paper or jot them down digitally on your phone. Certain apps can also automatically give you insights.

consistent healthy diet

3. Eat whole foods rich in fiber and protein

A healthy diet is good, and eating whole foods rich in protein and fiber is another great way to lose visceral fat. Fibre can help manage weight and promote weight loss.

People who eat 10 grams of soluble fiber daily build up less visceral fat even if they do not change anything. The best sources of fiber are almonds, berries, broccoli, Brussels sprouts, green beans, oats and prunes. 

Another food you must include in your meals regularly is proteins. Proteins are considered powerful nutrients, especially if you are trying to manage your weight, as they can keep you feeling full for longer periods.

Plus, protein can help you lose weight, as following a high-protein diet requires more energy for digestion, resulting in burning body fat. The best healthy protein sources are chicken, turkey, legumes, nuts, whole eggs, fish and dairy products. 

Consuming excess refined grains like white bread and white rice can cause more visceral fat. Additionally, a study in 2018 showed that too much consumption of fast food, such as pizza and fried chicken, can lead to the accumulation of belly fat and, worse, obesity.

You must limit your intake of foods high in trans fat, refined carbohydrates and highly processed foods with added sugars. Additionally, you must stop eating refined grains and start eating whole grains [4]. 

However, avoidance of certain foods is just a temporary solution to weight management. The best way is to embrace the diet in your everyday lifestyle and health choices.

4. Avoid sugary, refined foods and drinks 

Let’s examine certain foods and drinks that can cause visceral fat. Carbonated soft drinks, sports drinks, specialty coffee drinks and sodas are all linked to weight gain because of their excessive added sugar content.

Alcohol is another sugary drink that you must lessen in consuming. Drinking more than seven times per week can increase the risk of weight gain and obesity. 

Furthermore, beer is high in calories and carbs, so heavy drinking can also cause additional visceral fat. To substitute these unhealthy drinks, try switching to flavored seltzers or adding fruit and herbs to your regular water.

You can replenish your minerals through electrolyte packets rather than sugary sports drinks during your exercise or workout. 

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5. Drink plenty of water

Water can boost your metabolism to burn visceral fat. Simply adding lemons to your water can aid in weight loss, and you can also replace it instead of your regular soda intake.

In a 2008 study, an increase in water intake of about 34 ounces per day can help women lose weight. The participants reduced their weight by 4.4 pounds after 12 months [5]. 

6. Getting enough sleep

As cliché as it may sound, getting enough sleep is a must, especially when you are trying to lose visceral fat.

A study suggests that people who rendered 6 to 7 hours every night had gained less visceral fat within 5 years, compared to people who slept 5 or fewer hours per night or those who had 8 or more hours of sleep per night.

7. Stress management 

Stress management is another factor to consider when losing visceral fat. How you handle stress can either help you or put your situation at its worst.

You can try to relax with friends and family, follow meditation or even get counselling to adopt a couple of ways to handle stress. 

8. Banish midnight snacking

Snacking can cause additional fat in your body. Eating habits by your body clock and natural circadian rhythms help reduce unnecessary fat.

Having to eat early in the day can help your body process the food later in the day, meaning more time to digest your food intake. This is about your hormonal response and insulin, which are both responsible for clearing glucose from the blood earlier in the day. Hence, you better banish snacking in the middle of the night [6]. 

9. Carefully consider your carbs

Carbohydrates are one of the major culprits in growing your waistline and adding visceral fat. Too much consumption of carbohydrates and processed foods can be the primary contributor to abdominal fat accumulation.

You must consume at least 25 to 30 grams of fiber a day to help remove carbs in your body. Some good sources of carbs combined with fiber are vegetables, beans, legumes and whole grains.

Carefully consider your carbs

How fast can you realistically lose visceral fat? 

The key to realistically losing your visceral fat is managing your diet, stress factors, sleep, exercise and food intake. Having all these factors in harmony can help you lose weight; however, this process is not done overnight.

You can remove your visceral fat after 4 to 6 months of consistent healthy habits; however, if you have not incorporated these healthy habits into your new lifestyle, you will eventually accumulate unnecessary fat again. 

Moreover, a healthy weight loss is around one to two pounds per week. Establishing a sustainable diet and finding foods that work for your body are also recommended.

Final takeaways

Your daily choices, from what you eat to how you manage stress, play a pivotal role in visceral fat reduction.

Visceral fat may be stubborn, but with determination, patience, and these strategies, you can make positive changes. Remember, your health is your greatest asset, and your effort will undoubtedly yield rewarding results.


Can you lose visceral fat in 2 weeks?

The timeframe varies from person to person. Healthy and sustainable fat loss typically occurs at 1-2 pounds per week. Significant reductions in visceral fat may take several weeks to months.

How do you lose visceral belly fat fast?

Losing visceral belly fat quickly requires a combination of a calorie-controlled diet and regular physical activity. Focus on whole foods, limit processed items, engage in cardio and strength training exercises, and prioritize consistency for effective and sustainable results.

What diet is best to reduce visceral fat?

A balanced diet that includes whole foods, lean proteins, vegetables, fruits, and healthy fats is key. Avoiding processed foods, sugary beverages, and excessive saturated fats can help.

What supplements remove visceral fat?

Some supplements may support fat loss but should complement a healthy diet and exercise regimen. Consult a healthcare professional before using any supplements.

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Photograph: Ratchanee Sawasdijira/Shutterstock
The information included in this article is for informational purposes only. The purpose of this webpage is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.