Visceral fat can increase health risk! Follow these 5 basic tips to reduce it

Visceral fat is fat that is wrapped around the liver and intestines and is hidden inside the abdomen. Follow these 5 tips if you're wondering how to reduce visceral fat.
View All Images Visceral fat can have side effects
Visceral fat can have side effects. Image courtesy: Adobe Stock
Team Health Shots Published: 10 Sep 2023, 12:00 pm IST
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Nowadays, many people are dealing with weight issues and obesity. Fat accumulated around the waist and belly is a leading cause of several health issues, including diabetes, poor heart health and sleep issues. Hence, it is important to get rid of it. While you may be unaware, fat can also be stored around the internal organs of our body, which is known as visceral fat. Visceral fat is more dangerous than the normal fat found in the body. So, find out how to reduce visceral fat quickly.

Gynecologist Anjali Kumar, founder of Maitri Women, has shared a few tips to get rid of visceral fat, also known as hidden fat.

What is visceral fat?

Visceral fat is a buildup of fat in the intestine. This fat begins to build up in the center of the body over time, particularly around the body’s organs such as the liver, intestines, heart, and lungs. Since it is not visible from the outside, it is also known as hidden fat. Visceral fat is present in everyone’s body. Even if you have a thin body or flat abs, your body may still contain hidden fat. This can even lead to conditions such as Polycystic Ovary Syndrome.

What causes visceral fat?

Visceral fat builds up around important organs in the abdomen. Several factors lead to its development. An unhealthy diet high in processed foods and sugary drinks is a major contributing factor. Sedentary lifestyles without regular exercise can encourage the accumulation of visceral fat. Genetics can also play a role in the growth of visceral fat. Visceral fat can get worse with stress, lack of sleep, and hormonal changes, especially after menopause. Visceral fat is stored more rapidly in men than in women.

visceral fat
Pay attention to your unhealthy weight gain. Image courtesy: Adobe Stock

Know how visceral fat can be dangerous for your health

Visceral fat develops inside the body, especially in the area around your stomach, where all the vital organs of the body are present. According to Anjali Kumar, it increases the risk of many diseases such as heart problems, high cholesterol, type 2 diabetes, Alzheimer’s, etc.

How to get rid of visceral fat?

1. Keep yourself active

Lack of exercise is the primary cause of visceral fat. Anjali Kumar says, “If you are paying close attention to your nutrition but are not keeping yourself active, you will not be able to totally burn off your additional visceral fat.” So, everyone should be active, especially those who are overweight or obese. Regular exercises, such as running, walking, and yoga, are all great ways to stay active.

2. Pay attention to your diet

You must pay close attention to your diet if you want to burn visceral fat. Include fiber-rich foods in the diet. Additionally, try to limit your intake of processed foods and trans fats. Check the ingredients list before purchasing any food items, such as fried meals, soda, sweets, or packaged foods. Anjali says, “Foods containing partly hydrogenated oils and high fructose corn syrup should be completely avoided.” Following a plant-based diet is an effective way to lose stubborn abdominal fat.

healthy diet
Keep your diet healthy and nutrient-rich. Image courtesy: Adobe Stock

3. Avoid excessive alcohol consumption

Consuming excessive amounts of alcohol causes accumulation of fat around the internal organs of the body, due to which one may have to face many health problems. Alcohol has a high caloric content, affects metabolism, and encourages fat storage. It can also increase appetites and lead to poor nutritional choices. Cutting back on alcohol or eliminating it from one’s diet can contribute to a healthier waistline and overall well-being.

Also read: Visceral fat is dangerous! 5 reasons why you should get rid of it

4. Limit refined sugar intake

If you want to prevent the accumulation of extra fat inside your body, avoid refined sugar. Refined sugars raise blood sugar levels and cause insulin resistance and fat storage around abdominal organs. They are present in processed foods, sweet snacks, and drinks. The danger of visceral fat buildup can be decreased by choosing whole meals low in added sugars and using natural sweeteners like honey or stevia. This can also help you manage a healthy body.


Keep an idea of your risk of weight-related issues.

Check BMI
Avoid refined sugar to deal with visceral fat Image courtesy: Adobe Stock

5. Get enough sleep

Getting enough sleep is essential for controlling visceral fat. Lack of sleep alters the hormones that control hunger, boosting the desire for unhealthy foods and causing weight gain, including the accumulation of visceral fat. Consistently getting good sleep improves metabolism, hormone balance, and overall health, which helps people manage their weight and lose visceral fat. To encourage better body composition and reduce the risk of linked health disorders, aim for 7-9 hours of peaceful sleep each night.

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