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Ways to Shrink Your Visceral Fat Proven to Work

Experts weigh in on how to get rid of visceral fat.

Deep within your belly lies a hidden health problem that isn't talked about enough—visceral fat. It's fat that wraps around your organs that you can't see or touch and causes major health problems. No matter your size and body type, almost everyone has visceral fat. So how do you get rid of it? Eat This, Not That! Health talked to experts who revealed ways to shrink your visceral fat and why it's so dangerous. Read on—and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.


Swap Saturated Fats for Monounsaturated Fats


Latonya Fore, MSN, APRN-CNP and obesity and weight management specialist says, "Saturated fats, or fats typically solid at room temperature, are foods such as butter, cakes, bacon, and sausage. Research has shown monounsaturated fats to reduce the inflammatory response in visceral fat foods high in saturated fats contribute to inflammation. Monounsaturated fats such as olive oil, almonds and avocados."


Exercise Almost Every Day

Young woman walking on beach

"Sedentary lifestyle has been shown to increase visceral fat and obesity," Fore states. "Aim for 30 minutes of moderate intensity exercise most days of the week, such as a brisk walk and resistance training (weightlifting) twice a week will help with visceral fat. Unfortunately, crunches and sit-ups only tighten the abdominal muscles, not the fat."

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Do Cardio

woman in hiit class

Lisa Richard, nutritionist and author of the Candida Diet explains, "Working out on an empty stomach has become a popular method of weight loss and is commonly referred to as fasted cardio. Fasted cardio takes place when the digestive system is void of food, which typically takes between 6 and 8 hours to accomplish. This makes the ideal fasting period, for those who subscribe to this form of exercise, to be around 6 or 8 hours prior to exercise. Many note that their exercise performance and quality is improved when fasting. This could be a benefit for weight loss as the body is being pushed harder and potentially for longer periods leading to more calories burned."

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Why Visceral Fat is Unhealthy

Man With Heart Attack

According to Dr. Alexander Zuriarrain, quadruple board-certified plastic surgeon with Zuri Plastic Surgery, "Visceral fat is especially unhealthy because it surrounds our organs and is associated with insulin resistance and diabetes. The excess of this type of fat has been found to be linked with heart disease and overall cardiovascular disease leading to an increased risk of stroke and heart attack."

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Why it's Important to Lose Visceral Fat

Doctor with glucometer and insulin pen device talking to male patient at medical office in hospital.

Dr. Zuriarrain explains, "The loss of visceral fat by living a healthy lifestyle promotes longevity and reduces the risks of diabetes, stroke, cardiovascular disease, heart attacks and premature death. The reduction of visceral fat also decreases the risk of Alzheimer's disease and improves cholesterol levels." 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