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6 Things You Should Do to Lose Visceral Fat, According to Dietitians
These 6 dietitian-approved tips will help you lose fat around your abdomen and keep it off.
The term “visceral fat” may sound like something from a science textbook, but it’s actually the term used in research for the fat that surrounds your internal organs in your abdominal cavity. Many people want to reduce this type of fat, and fad or crash diets promise to give you results fast. But buyer beware! Reducing visceral fat comes down to small and realistic nutrition and lifestyle changes made over time. Let’s take a look at the definition of visceral fat, what it means for your health, and strategies that can help reduce it for good.
Visceral fat is the fat that is found in the midsection of your body in the area behind the abdominal muscles,says Mandy Enright, RD, the Food + Movement dietitian, a worksite wellness specialist and author of 30-Minute Weight Loss Cookbook. It is found near your organs, such as the stomach, liver, pancreas and intestines.Unlike subcutaneous fat, which is the fat just beneath our skin that you can typically pinch with your fingers or tools like calipers, visceral fat can’t be seen or touched without doing procedures like imaging,adds Enright.
Visceral fat is normal for everyone and can actually be beneficial to have in small amounts because it can be protective to organs,says Enright. However, she notes that visceral fat ideally should make up at most 10% of your total body fat. Having more visceral fat is linked to higher risk of chronic diseases like heart disease, cancer, cognitive decline, type 2 diabetes and fatty liver disease.
Visceral fat is actually easier to lose than subcutaneous fat because it metabolizes faster, meaning you’re more likely to burn visceral fat for energy,says Enright. Since no single habit can get rid of visceral fat, making lifestyle changes that support an overall healthy weight are the best way to reduce this type of fat.
Visceral fat is the fat that’s located around the organs in your abdominal cavity, like your stomach, pancreas and liver. Some visceral fat can help protect these organs, but too much visceral fat can increase your risk of chronic disease. To help reduce visceral fat, embrace healthy eating habits like increasing protein and fiber intake and eating consistent meals throughout the day. Lifestyle habits like regular exercise, managing stress and quality sleep can also help lower visceral fat and disease risk. While it may seem difficult to lose fat, it’s not impossible. Over time, small nutrition and lifestyle changes can add up to big results. But remember, it’s a marathon and not a sprint, so focus on habits that are sustainable for you.