How to Get Rid of Visceral Fat

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You may be able to reduce visceral fat by reducing your intake of carbs and added sugar, among other dietary changes. Certain habits, such as getting enough sleep and performing aerobic exercise, can help.

Visceral fat exists inside your abdominal cavity and wraps around your internal organs.

Having too much visceral fat may increase your risk of cardiometabolic factors that could lead to chronic conditions like diabetes, obesity, and heart disease.

This type of fat is different from subcutaneous fat, which is the type of fat stored just below your skin that you can pinch easily.

Keep reading to learn more about how to get rid of visceral fat safely, effectively, and sustainably.

Eat a well-balanced diet

Following a well-balanced diet is one of the most important factors for managing body weight and visceral fat.

A balanced diet consists of eating whole foods like fruits and vegetables, whole grains, and lean proteins while minimizing ultra-processed foods and additives like sugar.

Research suggests that maintaining a calorie deficit is the most important factor for losing weight. This means consuming fewer calories than you burn throughout the day.

However, experts recommend avoiding drastic calorie restrictions because they could lead to nutrient deficiencies, starvation, yo-yo dieting, and other health complications.

Instead, consider reducing your daily calorie intake by 500 calories. This could help you lose around 1 pound (lb) weekly, which falls within the Centers for Disease Control and Prevention (CDC)‘s weekly weight loss targets of 1 to 2 lb.

Other dietary tips may also contribute to getting rid of visceral fat, including:

  • eating more high protein foods, such as eggs, lean meats, and nuts
  • eating more high fiber foods, such as whole grains and legumes
  • eating foods high in unsaturated fats and omega-3 fatty acids
  • limiting your intake of added sugars, trans fats, and alcohol
  • trying specific diets, such as the Mediterranean diet, low carb diet, and ketogenic diet

Learn more about 16 foods that could help promote weight loss.

Eating for visceral fat loss

A lot of information about eating for weight loss is available online. Navigating this space may feel overwhelming, and not all of this information is backed by science, nor is it all safe.

If you’re unsure where to begin when making dietary changes for your visceral fat loss journey, consider speaking with a registered dietitian or a healthcare professional. They could help you develop a safe, sustainable, and effective eating plan.

Engage in physical activity

Exercise is one of the most important aspects of maintaining a moderate weight and managing visceral fat.

Moderate intensity aerobic exercise, or cardio, may help increase your heart rate and burn visceral fat. Additionally, research shows that resistance training is key in reducing visceral fat while maintaining muscle mass.

Combining these two types of exercise with a well-balanced diet may be the most effective way to burn visceral fat.

The Physical Activity Guidelines for Americans recommend that adults exercise at a moderate intensity for at least 150 to 300 minutes weekly or at a high intensity for at least 75 to 150 minutes.

If you’re unsure where to begin, speak with a healthcare professional or personal trainer. They could help develop a safe and effective exercise plan that meets your goals.

Learn more about eight exercises to help you lose weight.

Get plenty of sleep

Getting enough high quality sleep is vital for your health. According to the Centers for Disease Control and Prevention (CDC), sleep plays a key role in:

  • maintaining a healthy-for-you weight
  • preventing chronic conditions, such as type 2 diabetes, stroke, and high blood pressure
  • reducing stress and boosting your mood

Research has found that a lack of sleep may raise your risk of visceral fat gain. Conversely, increasing your sleep may help reduce visceral fat.

The CDC recommends that adults get at least 7 hours of sleep each night.

Discover 15 tips to help improve your sleep.

Reduce your stress levels

Some research suggests that chronic stress is associated with both visceral and subcutaneous fat.

What’s more, ongoing stress may also lead to several behaviors that could contribute to increasing visceral fat and body weight, including:

  • overeating
  • eating foods high in added sugars and calories
  • having a sedentary lifestyle
  • not getting enough sleep

Stress may also stimulate several hormones that could trigger hunger, such as ghrelin.

Some ways to help reduce stress may include:

  • meditating
  • exercising
  • practicing yoga
  • going for a walk
  • writing in a journal
  • speaking with a friend, family member, or therapist

Learn more about 16 ways to help relieve stress.

Try probiotics and prebiotics

Probiotics are live bacteria that can benefit your gut and digestive health. They’re found in foods like yogurt, kefir, and sauerkraut and are available as supplements.

Prebiotics are the foods that feed these bacteria and are essential for the health of your gut microbiome.

A 2022 study found that supplementing with prebiotics and probiotics for 90 days helped reduce visceral fat by 35% in participants with overweight compared with those who supplemented with a placebo.

However, prebiotic and probiotic supplementation had no impact on body weight and body fat percentage.

A 2021 review also found that probiotic supplementation could help reduce visceral fat, waist-to-hip ratio, and body mass index (BMI). These are all markers of chronic conditions like diabetes and heart disease.

Despite these positive findings, more research is needed to fully support the use of prebiotic and probiotic supplementation for losing visceral fat.

Learn more about how probiotics may help you lose belly fat and weight.

Try intermittent fasting

Intermittent fasting is an eating pattern that involves cycling between periods of eating and fasting. Unlike dieting, intermittent fasting doesn’t restrict foods. It simply focuses on when you should eat them.

A popular cycle is to fast for 16 hours and have an 8-hour eating window.

A 2022 study found that intermittent fasting may be one of the most effective dietary remedies for:

  • losing visceral fat
  • boosting energy
  • managing hunger
  • improving cardiometabolic factors and body fat composition

The bottom line

Visceral fat is a type of fat that surrounds your organs. It’s associated with chronic health conditions, such as heart disease and diabetes.

Exercising, eating a well-balanced diet, and getting enough sleep are some of the key methods for burning visceral fat.

If you’re unsure where to begin on your fat loss journey, speak with a healthcare professional. They could develop a plan for you and recommend other professionals who might help, such as a personal trainer and registered dietitian.