Everyone has visceral fat. Here's four ways to lose it. Show  You can't see or feel visceral fat, but it's there. It's hidden deep in your belly and wraps around your vital organs, which can cause major health problems like certain cancers, stroke, type 2 diabetes and more. The best way to tell if you have visceral fat is by measuring your waist. For women, if the waist circumference is 80 cm or more and for men 94cm or more you have too much visceral fat. So how do you lose it? Dr. Stacie J. Stephenson, aka "The VibrantDoc," a recognized leader in functional medicine and author of the new self-care book Vibrant: A Groundbreaking Program to Get Energized, Reverse Aging, and Glow tells Eat This, Not That! Health the top four ways to get rid of visceral fat. Read on—and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID. Dr. Stephenson says, "Doing 30 to 60 minutes of aerobic activity on most days will target excess visceral fat and burn it even before subcutaneous fat, since the body preferentially burns off visceral fat, thank goodness! That means starting a regular exercise program now could significantly improve your health quickly. You might also want to try high intensity interval training or HIIT, which takes less time but is more intense, alternating all-out effort with moderate effort. Intense cardio is especially effective for torching visceral fat. Exercise is probably the most effective way to reduce visceral fat." RELATED: Never Do This to Lose Visceral Fat, Say Experts "Whether you are lifting your own body weight with a rigorous yoga practice or lifting heavy weights at the gym, you'll burn more visceral fat than doing light calisthenics like sit-ups and push-ups," states Dr. Stephenson. "A 2015 study showed that the combination of cardio and weight training was more efficient at burning visceral fat than cardio alone." RELATED: If You Notice This on Your Body Have Your Heart Checked Dr. Stephenson explains, "Research has shown that people who eat diets high in sugar, even when they aren't high in calories, accumulate more visceral fat. Reducing your intake of sugar, especially if it helps you take in fewer calories than you burn with exercise, can boost the power of exercise when it comes to visceral fat reduction." RELATED: The #1 Sign Your Blood Sugar is "Way Too High" Dr. Stephenson says, "Easier said than done in our current culture, I know, but eating moderately will do great things for your health, not the least of which is to help your body stop storing visceral fat. Achieving this by reducing carbohydrate intake may be particularly effective. One study showed that compared to a reduced calorie low-fat diet, a reduced calorie low-carb diet was more effective at reducing visceral fat." RELATED: I'm a Doctor and Here's the #1 Sign You Have Too Much "Dangerous Fat" According to Dr. Stephenson, "Everyone has some visceral fat, and this is normal and necessary. However, many people have excess visceral fat today, likely due to the easy availability of high-sugar foods, the epidemic of chronic stress, the ubiquity of sedentary lifestyles, and the constant temptation to overeat, all of which are part of modern life." RELATED: How to Get Rid of Visceral Fat in Women Heather Newgen Heather Newgen has two decades of experience reporting and writing about health, fitness, entertainment and travel. Heather currently freelances for several publications. Read more about Heather More content from ETNT HealthWhat shrinks visceral fat?Eat a healthy diet: A healthy diet includes lean proteins, whole grains, low-fat dairy, fruits and vegetables. Try to limit trans fats, refined sugars, sodium and processed foods. Low-carb diets such as the ketogenic (keto) diet can help reduce visceral fat by training your body to burn fat as fuel rather than carbs.
What kills visceral fat?Regular aerobic exercise is a great way to shed visceral fat. It's commonly known as cardio, and it burns a lot of calories. In fact, many studies have shown that aerobic exercise can help you lose visceral fat, even without dieting ( 18 , 19 , 20 , 21 ).
How can I lose visceral fat in a week?Intense Workouts
Dr. Kim Harris, a Naturopathic Medical Doctor with Prescott Medical Aesthetics says, "Personally, if you want to lose visceral fat in a week, I recommend vigorous exercise, diet and fat-burning products. For exercises, I recommend running, aerobics, jumping rope, cycling, speed walking and swimming.
What foods reduce visceral fat?Studies suggest that more calcium and vitamin D in your body may be linked to less visceral fat. So load up on leafy greens like collards and spinach. Tofu and sardines are also good picks, as are dairy foods like yogurt, cheese, and milk.
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How to get rid of visceral fat fast
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