3. Visceral fat — also known as abdominal,
stomach, or belly fat — is a potentially harmful
type that surrounds organs in the abdomen.
Reducing the amount of abdominal fat can have
significant health benefits for some people.
4. Visceral fat releases hormones that can lead to type
2 diabetes, heart conditions, and other health
problems. It is sometimes called “active fat”
because of its active role in producing various
hormones.
This type of fat is less visible than subcutaneous fat,
which sits just below the skin. However, a tangible
increase in waist circumference can indicate can
increase in visceral fat.
5. This type of fat is less visible than subcutaneous fat,
which sits just below the skin. However, a tangible
increase in waist circumference can indicate can
increase in visceral fat.
Visceral fat is highly responsive to what a person
eats. Making key dietary changes and doing the
right kinds of exercise can reduce levels of this type
of fat.
The following sections look at specific ways to help
get rid of belly fat
6. 1. Focus on low calorie foods
One of the most effective ways to lose body fat
is to eat fewer calories than the body burns. This
leads to fat loss throughout the body, including
the abdomen.
Eating fewer calories than the body uses up
creates a caloric deficit. This can help burn both
visceral fat and excess subcutaneous fat.
Also, low calorie foods are often more nutritious
than high calorie foods.
7. 2. Eliminate sugary drinks
Taking in excess sugar seems to be a main driver of
weight gain, especially in the abdominal area.
A high sugar intake may increaseTrusted
Source levels of visceral fat by promoting insulin
resistance and spurring inflammation throughout
the body.
It can be easy to consume high levels of sugar in
drinks without realizing it. Check the sugar contents
of beverages such as soda and sweetened tea
and coffee.
8. 3. Eat fewer refined carbs
Refined carbohydrates are low in nutritional
value but high in calories. These carbs are in
white bread, refined grains, and sugary foods
and drinks.
Try replacing refined carbohydrates with
complex carbohydrates. These exist in fruits,
vegetables, and whole grain foods.
9. 4. Eat more fruits and vegetables
Fruits and vegetables can provide complex
carbohydrates, which are a healthful, low calorie
alternative to refined carbohydrates.
Fruits and vegetables also add fiber to the
diet. Research suggests that fiber can reduce the
risk of type 2 diabetes — a condition linked with
visceral fat accumulation and overweight — and
help regulate blood sugar.
10. 5. Go for lean proteins
Lean protein sources include nuts, legumes, and
lean meats. Adding these to the diet can
help encourage feelings of fullness after eating
and reduce cravings for sugary snacks.
At the same time, it can help to reduce or
eliminate the consumption of fatty meats,
including beef and processed meats.
11. 6. Choose healthful fats
Some dietary fat is necessary in a healthful diet,
but not all fat sources are equally beneficial.
Saturated fats and trans fats the heart,
increasing the risk of heart disease and stroke.
They can also lead to weight gain and are closely
linked with the development of visceral fat.
