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Tips for Men Who Want To Lose Visceral Fat After 40

Experts reveal how to get rid of visceral fat. 
FACT CHECKED BY Emilia Paluszek

Visceral fat is a hidden health issue that many people don't know about, but it can cause major health problems like stroke, some cancers, type 2 diabetes and more. Visceral fat is located deep in your belly and wraps around your vital organs. It's important to lose visceral fat in order to maintain good overall health, but after 40 it can be a bit more challenging to lose inches around the waist because our metabolism slows down with age. That said, it's not impossible and experts share how to drop visceral fat below. Read on—and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.


Why Visceral Fat is Unhealthy

man having blood pressure checked
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​​Dr. Suzanna Wong, a licensed Doctor of Chiropractic and health expert with Twin Waves Wellness says, "Visceral fat is fat that surrounds your organs – you can't pinch it like you can with subcutaneous fat, but it is actually more dangerous as it essentially suffocates your organs. It is dangerous because it is linked to some of the most serious illnesses, including diabetes, high cholesterol, high blood pressure and heart attack. If you have high visceral fat you definitely want to take it seriously and reduce it."


How To Measure Visceral Fat

measuring belly fat

Dr. Wong explains, "The first sign that you have high visceral fat is a high waist to hip ratio – or an apple shape (where your tummy around your belly button dominates your shape).  Other ways you can tell are having a body composition scan, or getting tested for your cholesterol levels, which are normally elevated. When you lose visceral fat you notice your tummy measurements start to come down, even if you can still pinch an inch! It is all lifestyle dependent – making better food choices (less saturated fat) and drinking less alcohol will drop it fairly quickly."


Don't Just Focus on Cardio

older man stretching in a gym
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Dr Nicole Harkin, Preventive Cardiologist and Founder of Whole Heart Cardiology shares, "While adequate aerobic exercise is the cornerstone of a healthy lifestyle, it's important to make sure that we aren't focusing exclusively on just our mileage. Turns out that strength training is particularly important for not only improving muscle strength and bone health, but it may be superior to pure aerobic exercise in reducing visceral fat (the kind most closely linked with cardiovascular disease), insulin resistance, and blood pressure. Combination exercise programs incorporating both aerobic exercise and resistance training may be the most effective of all."


Reduce Your Alcohol Levels

drinking alcohol

Dr.  Wong explains, "Alcohol is processed differently to food, it raises your triglyceride levels and nearly all ends up as visceral fat. Cut this down and you will start to see your visceral fat fall. The Centers for Disease Control and Prevention recommends that men consume no more than two drinks per day, and women consume no more than one drink per day." 


Increase Your Fiber

eat fiber foods

Dr. Wong says, "Having higher levels of fiber improves your gut bacteria which in turn helps you digest your food better. The added fiber helps to flush out cholesterol, reduce your visceral fat and keep you fuller, making you less likely to reach for extra high saturated fat foods." 


Sleep at Least 7-8 Hours a Night

man sleeping in bright room

Lack of sleep causes serious health problems like high blood pressure, diabetes, heart disease and visceral fat. Dr. Nicholas Jones, MD, FACS Plastic & Reconstructive Surgeon states, "Studies have shown that a lack of sleep increases your fat gain.  So by going to bed early and getting enough sleep can lower your visceral fat levels."

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