6 Things You Should Do to Lose Visceral Fat, According to Dietitians

The term "visceral fat" may sound like something from a science textbook, but it’s actually the term used in research for the fat that surrounds your internal organs in your abdominal cavity. Many people want to reduce this type of fat, and fad or crash diets promise to give you results fast. But buyer beware! Reducing visceral fat comes down to small and realistic nutrition and lifestyle changes made over time. Let’s take a look at the definition of visceral fat, what it means for your health and strategies that can reduce it for good. 

What Is Visceral Fat? 

"Visceral fat is the fat that is found in the midsection of your body in the area behind the abdominal muscles," says dietitian Mandy Enright, RD. Visceral fat is found near your organs, such as the stomach, liver, pancreas and intestines. "Unlike subcutaneous fat, which is the fat just beneath our skin that you can typically pinch with your fingers or tools like calipers, visceral fat can’t be seen or touched without doing procedures like imaging," adds Enright. 

"Visceral fat is normal for everyone and can actually be beneficial to have in small amounts because it can be protective to organs," says Enright. However, she notes that ideally, visceral fat should make up at most 10% of your total body fat. Having more visceral fat is linked to higher risk of chronic diseases like heart disease, cancer, cognitive decline, type 2 diabetes and fatty liver disease.

"Visceral fat is actually easier to lose than subcutaneous fat because it metabolizes faster, meaning you’re more likely to burn visceral fat for energy," says Enright. No single habit can get rid of visceral fat, so making lifestyle changes that support an overall healthy weight is the best way to reduce this type of fat. Here are the top six habits to focus on to lose visceral fat.

1. Eat More Anti-Inflammatory Foods

"Higher amounts of body fat have been linked to higher amounts of inflammation in the body, due to fat cells releasing pro-inflammatory hormones called adipokines," says Enright. She says that diets high in pro-inflammatory foods—like refined carbohydrates, processed meats and those with added sugar—can contribute to visceral fat. 

"Focusing on eating more anti-inflammatory foods, such as high-fiber fruits, vegetables, whole grains, beans and legumes, along with sources of healthy fats and lean proteins, such as seafood, low-fat dairy, eggs, nuts and seeds, can be an important first step in reducing visceral fat," says Enright. 

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 2. Consume Plenty of Protein

Protein is known for its roles in building muscle and increasing satiety, which can support weight loss. Research suggests that eating a high-protein diet contributes to higher muscle mass and reduced body fat. Both of these things can increase thermogenesis, or the rate at which the body burns calories. In addition, protein helps regulate hormones that control hunger and appetite. 

Spread out your protein intake throughout the day—many people neglect protein at breakfast, so aim to start your day with a high-protein meal.  

3. Focus on Fiber

Fiber stays in the stomach longer than other nutrients, contributing to feelings of fullness after a meal. Ample research has shown a link between fiber consumption and fat reduction. Yet, most Americans don’t get enough fiber. The 2020-2025 Dietary Guidelines for Americans recommends including at least 25 grams of fiber in your daily diet.

Fiber is abundant in plant-based foods, like fruits, vegetables, beans, legumes, whole grains, nuts and seeds. Pairing fiber with lean proteins at every meal can be a great first step towards reducing visceral fat. And make sure to drink plenty of water as well to help prevent constipation.

4. Eat Frequently

Research suggests that meal regularity helps with weight loss. For example, one study found that eating breakfast, lunch and dinner at the same times each day may increase weight loss. The research also concluded that consuming the same amount of calories at the same time every day may lead to weight loss. 

In other words, eating frequently throughout the day may help prevent you from getting too hungry and overeating. If you have an erratic schedule or get too distracted to eat, set an alarm that reminds you to take a break. 

5. Exercise Regularly

You may not be surprised to hear that exercise burns calories and can help reduce fat. "You need to do a combination of cardiovascular activity and strength training to help reduce body fat, so simply doing a lot of crunches every day won’t cause a loss of visceral fat," says Enright. She suggests aiming for at least 30 minutes of movement per day. Specifically, exercises that get your heart pumping, like HIIT or walking or running on an incline, are ideal for targeting visceral fat.

6. Consider Lifestyle Factors 

"Other lifestyle factors that have been linked to reducing visceral fat (and body fat in general) include reducing stress, focusing on higher-quality sleep, reducing alcohol intake and stopping smoking (or vaping)," says Enright. She adds that poor sleep and excess stress can increase hormones that lead to higher amounts of visceral fat. "Alcohol and carcinogens like cigarettes have been found to be pro-inflammatory and can lead to visceral fat gain," says Enright.

Ways to reduce stress can include meditation, regular movement and having a support system of people you can trust. Things like having a nighttime routine and avoiding screens before bed can help you get quality sleep. If you need advice on how to improve your lifestyle habits, talk to your health care team or a registered dietitian for individualized advice. 

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Our Expert Take

Visceral fat is the fat located around the organs in your abdominal cavity, like your stomach, pancreas and liver. Some visceral fat is needed to protect these organs, but too much visceral fat can increase your risk of chronic disease. To reduce visceral fat, embrace healthy eating habits like increasing protein and fiber intake and eating consistent meals throughout the day. Lifestyle habits like regular exercise, managing stress and quality sleep can also lower visceral fat and disease risk. While it may seem difficult to lose fat, it’s not impossible. Over time, small nutrition and lifestyle changes can add up to big results. But remember, it’s a marathon and not a sprint, so focus on habits that are sustainable for you.