Surefire Ways to Lose Visceral Fat, Say Experts — Eat This Not That

By Ghuman


If you’re looking for surefire ways to lose visceral fat, you’ve come to the right place. Eating the right foods and avoiding the wrong ones is key to reducing visceral fat. According to experts, there are certain foods that can help you lose visceral fat and others that can make it worse. In this article, we’ll discuss the best foods to eat and the worst foods to avoid in order to reduce visceral fat. We’ll also provide tips on how to make healthy food choices and how to incorporate exercise into your daily routine. By following these tips, you can be sure to lose visceral fat and improve your overall health.

Surefire Ways to Lose Visceral Fat, Say Experts — Eat This Not That

Visceral fat is the type of fat that accumulates around your organs and can be dangerous to your health. It can increase your risk of developing chronic diseases such as heart disease, diabetes, and stroke. Fortunately, there are some surefire ways to lose visceral fat, say experts.

Eat More Protein

Eating more protein is one of the best ways to lose visceral fat. Protein helps to keep you full for longer and can help to reduce your appetite. It also helps to boost your metabolism, which can help you burn more calories. Aim to include a source of protein in each meal and snack throughout the day.

Cut Back on Refined Carbs

Refined carbs such as white bread, white rice, and sugary snacks can cause your blood sugar to spike and can lead to weight gain. To reduce your visceral fat, it’s important to cut back on these types of carbs and replace them with healthier options such as whole grains, fruits, and vegetables.

Get More Sleep

Getting enough sleep is essential for weight loss and overall health. Studies have shown that people who don’t get enough sleep are more likely to gain weight, including visceral fat. Aim to get at least seven to eight hours of sleep each night.

Exercise Regularly

Exercise is one of the best ways to lose visceral fat. Aim to get at least 30 minutes of moderate-intensity exercise five days a week. This can include activities such as walking, jogging, swimming, or cycling. Strength training is also important for building muscle and burning fat.

Reduce Stress

Stress can lead to weight gain, including visceral fat. To reduce stress, try to practice relaxation techniques such as yoga, meditation, or deep breathing. You can also try to get more sleep, eat a healthy diet, and exercise regularly.


Losing visceral fat can be difficult, but it’s not impossible. By following these tips, you can reduce your risk of developing chronic diseases and improve your overall health. Remember to eat a healthy diet, get enough sleep, exercise regularly, and reduce stress to help you reach your goals.

Belly fat—also known as visceral fat—isn’t just unsightly. It’s seriously hazardous to your health. This type of fat lies deep within the abdomen, under the muscle, where it nestles around vital organs like the intestines, liver and pancreas, releasing toxic substances that raise your risk of chronic diseases like cancer, heart trouble and diabetes. Here are six of the most effective, science-backed ways to lose visceral fat. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.

Thoughtful businesswoman taking a moment to relax leaning back in her chair staring up into the air with her hands behind her head

Chronic feelings of stress cause the brain to produce more cortisol, and stressing out can lead to “comfort eating” high-fat and sugary foods. The combination is a quick shortcut to gaining belly fat, says a study published in The Annals of the New York Academy of Sciences

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Perhaps the easiest way to reduce visceral fat is to lose weight. “Weight loss alone can effectively reduce visceral fat,” says W. Scott Butsch, MD, an obesity medicine specialist with the Cleveland Clinic. “By losing 10% of your body weight, you may lose up to 30% of your body fat.” 

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fit woman exercising at home with weights

Changing up your diet alone won’t slash belly fat; exercise is critical. According to a 2020 study published in the journal Nutrients, exercise reduces visceral fat even if you don’t lose weight. That’s because it lowers circulating insulin (which tells the body to hang on to fat) and tells the liver to burn nearby visceral fat deposits. Moderate-intesity exercise combined with strength training seems to work best—a 2021 review of studies found that resistance training reduces visceral fat in healthy adults.

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Woman reading ingredients and nutrition information on juice bottle's label.

Visceral fat thrives on sugar. “​​Fructose, or sugar, causes fat cells to mature faster, specifically in the visceral fat,” says the Cleveland Clinic. Reduce the amount of sugar in your diet by dumping sugary drinks and juices, refined grains, baked goods, and processed foods, and watch your waistline shrink.

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protein drink

Several studies have found that a high-protein diet will burn belly fat and help keep it off. One of the latest was published this summer in the journal Scientific Reports: Researchers found that a test group that took a protein supplement along with a mildly calorie-restricted diet lost more visceral fat than a group that took a placebo. In addition, the test group’s gut microbiota was activated by the protein supplement. Some studies have connected healthy gut bacteria to the loss of visceral fat, regardless of what you eat.

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Woman Asleep In Bed As Sunlight Comes Through Curtains

Researchers at Wake Forest University found that dieters who slept five hours or less every night put on 2.5 times more belly fat than people who got adequate sleep. Experts say poor sleep alters the production of leptin and ghrelin, two hormones that regulate appetite, and that can increase feelings of hunger. Not sleeping enough can also increase the production of cortisol, a stress hormone that tells the body to hold onto fat around the abdomen. Experts like the National Sleep Foundation say you should aim for seven to nine hours a night. And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.