Skip to content

The #1 Way to Lose Visceral Fat, Say Experts

Follow these steps and save your life.

No matter how many crunches you do, oftentimes that stubborn belly fat can be a challenge to get rid of. Extra weight in the midsection can be tough to deal with, but understanding the difference between our various body fats and how it's stored is key. "We have two types of fat – the outer layer, subcutaneous fat and the inner layer, visceral fat. This is the fat around the organs and while there is a need for some of it to protect our organs, too much visceral fat can be extremely dangerous and contribute to Type 2 Diabetes, cardiovascular, metabolic and non-alcoholic fatty liver disease," explains Binay Curtis, NTP, Nutritional Therapy Practitioner. Eat This, Not That! Heath talked to experts who reveal ways to lose visceral fat. Read the six life-saving tips—and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.



woman smiling while sleeping

Who doesn't love a good night's rest? According to Kristina Hendija, MD, getting your 8 hours of sleep every night can help get rid of visceral fat. "Staying up all night or getting a lack of sleep is one of the habits that can cause visceral fat. There's no direct relation between the two but not getting good sleep leads to unhealthy eating habits that can cause the build-up of visceral fat in our body. It's important to avoid staying up all night or at least to try and get a good quality of sleep."


Ditch the Processed Foods

hamburger or cheeseburger, deep-fried squid rings, french fries, drink and ketchup on wooden table

While processed foods may taste good, it's not healthy for your waistline. According to the United States Department of Agriculture (USDA), "processed food is defined as any raw agricultural commodity that has been subject to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging or other procedures that alter the food from its natural state." Dr. Hendija says to stop eating anything processed. "Intake of mostly processed food also contributes to visceral fat. Processed foods don't have complex sugars that are hard to break down, so you tend to overeat and gain more weight and fat. It's not completely bad to eat processed food, but it should be controlled and paired with a proper diet of foods with complex sugars and healthy ingredients." 

RELATED: Losing This Kind of Fat is Most Important, Say Studies


Keep Your Blood Sugar Stable


Balancing our blood sugar isn't just good for energy levels, mood and brain health, it can also help with shedding unwanted visceral fat says, Haylie Pomroy, a Registered Wellness Consultant , #1 New York Times bestselling author, leading health and wellness entrepreneur, celebrity nutritionist, and motivational speaker. "Keep your blood sugar stable throughout the day. No fasting. Eat within 30 minutes of waking and every 3-4 hours throughout the day."

RELATED: Over 60? Don't Say These Things to Your Doctor


Get in Three Meals a Day

Happy woman eating healthy salad sitting on the table with green fresh ingredients indoors

Pomroy says, "Eat three whole food meals and two snacks each day. Each meal should have twice the portion of veggies as it has protein. These plant enzymes will help break down stores of visceral fat."

RELATED: These are the 5 "Worst States for Driving," Says New Study


Have a Healthy Balanced Diet

woman eating fresh red apple inside house kitchen

Pomroy explains why maintaining a healthy diet is important when fighting visceral fat. "When going after visceral fat, I prescribe a weekly diet rotating between high glycemic days rich in fruits and complex carbs, to days heavy in lean protein and alkaline veggies, then finishing the week with days high in healthy fats. This type of rotation helps the body dissolve visceral fat."

RELATED: "Health Cures" That are a Waste of Money


Stay Active

exercise lunges

"The lack of overall cardio in the body also causes visceral fat," Dr. Hendija says. "An inactive lifestyle is the biggest contributor to fat build-up in the body. The only way to get rid of visceral fat is to lose weight overall. Visceral fat cannot be targeted so there's no specific way to get rid of them. It's important to have healthy habits that can help you lose weight and have a better lifestyle." And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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