Visceral fat is fat that is hidden from view, but one that can pose a significant health risk. The good news: Small lifestyle changes can help reduce it.
Visceral fat is the deep fat that accumulates around the abdominal organs, such as the liver, pancreas, and intestines. Unlike subcutaneous fat that can be “pinched,” this fat is directly linked to metabolic processes and to an increased risk of chronic diseases, including type 2 diabetes, fatty liver disease, and heart disease.
Lauren Manaker, a certified clinical dietitian with a master’s degree in nutrition, wrote on the Eating Well website that visceral fat responds well to lifestyle changes – and therefore it is important to know not only what to do, but also what to avoid.
Four things to avoid if you want to reduce visceral fat
1. Drinking sweetened beverages
Soft drinks, sweetened tea, and beverages with added sugar are considered a major factor in the accumulation of visceral fat. They contain many calories but contribute very little to a feeling of fullness or nutritional value. Excess sugar reaches the liver, where it is converted into fat – a process that encourages fat accumulation around the internal organs.
What yes? Water, unsweetened tea, or sparkling water with a little natural juice.
2. Ignoring stress management
Ongoing stress does not only affect mood – it also changes the hormonal balance in the body. Chronic stress raises cortisol levels, a hormone that is directly linked to fat storage in the abdominal area. Studies show that people with high stress levels tend to accumulate more visceral fat.
What yes? Physical activity, mindfulness practice, free time for enjoyable activities, and intentional breaks during the day.
3. Smoking
Although smokers sometimes weigh less, studies show that they tend to accumulate more visceral fat. Nicotine affects fat distribution in the body and also raises cortisol levels, which encourages the accumulation of belly fat – even in people who appear slim on the outside.
Insufficient or poor-quality sleep disrupts hormones responsible for hunger, satiety, and stress. Lack of sleep raises the hunger hormone (ghrelin) and reduces the satiety hormone (leptin), which may lead to overeating. In addition, it raises cortisol levels.
The recommendation: 7–9 hours of quality sleep per night, at regular hours, with a calming evening routine.
What else helps reduce fat?
Make sure to include protein in every meal: Helps with satiety and maintaining muscle mass
Add dietary fiber: Oats, legumes, fruits, and vegetables contribute to a feeling of fullness
Incorporate regular physical activity: A combination of moderate aerobic activity and strength training is especially effective for reducing visceral fat
Visceral fat may be hidden from view, but its impact on health is significant. Since it is more metabolically active, it increases the risk of chronic diseases. However, through daily changes – such as reducing sugar, managing stress, getting good sleep, avoiding smoking, and maintaining a balanced diet – it is possible to reduce it and improve overall health.