How to Get Rid of Visceral Fat Quickly?

Visceral fat, the harmful fat stored around your internal organs, can increase the risk of heart disease, diabetes, and other health problems. Reducing it quickly requires a combination of regular exercise, a balanced diet low in refined carbs and sugars, stress management, and quality sleep.

Key facts

• Your body stores visceral fat, also referred to as hazardous fat, on and around your important organs.
• Diabetes, heart disease, high blood pressure, and some types of cancer can all be caused by visceral fat.
• The main contributors to visceral fat are inadequate exercise and consuming more calories than you burn.
• You may have too much visceral fat if your waist circumference is 80 cm or more for women and 94 cm or more for men.
• To prevent visceral fat, concentrate on maintaining an active lifestyle and eating a healthy, balanced diet.

Visceral body fat: what is it?

Visceral body fat, formerly referred to as “toxic” fat, is the storage of fat deep within the body.

Subcutaneous fat refers to the majority of fat stored beneath the skin. This is the fat that is both palpable and tangible. Your heart, liver, and intestines are among the internal organs that are surrounded by the remaining body fat. Visceral fat is this.

The chemicals and hormones produced by visceral fat have the potential to be harmful to the body.

Visceral fat can be more harmful to your health than subcutaneous fat since it generates more of these hazardous compounds. Visceral fat thus poses numerous health hazards to all individuals.

Function

Because visceral fat actively affects how your body works, it is commonly referred to as “active fat.” It’s natural and good to have some visceral fat. Your interior organs are cushioned and protected by it. However, excessive visceral fat can be dangerous.

Where may one find visceral fat?

Visceral fat encircles many of the internal organs

• Kidneys, Heart, and Intestines
• Gallbladder and liver
• Mesentery
• Pancreatic abdominal fat can be classified as either visceral or subcutaneous fat.

What components make up visceral fat?

Adipocytes, or fat cells, make up visceral fat. Your body communicates with the adipocytes in visceral fat by using chemical messenger molecules, also known as hormones.

Metabolic syndrome: Diseases like diabetes frequently alter your body’s ability to process hormone messages. This might be the reason why cardiovascular disease is more likely to occur in those with higher levels of visceral fat.

Causes of visceral fat

Visceral fat builds up when you eat too many calories and don’t move enough.

Certain individuals are more likely to store excess energy as visceral fat, such as:

• Men
• A female with low born weight and those going through menopause
• Genetically predisposed individuals
• Those who use excessive amounts of alcohol
• What dangers does visceral fat pose to one’s health?
• The metabolic syndrome, a group of conditions that includes high blood pressure, obesity, high cholesterol, and insulin resistance, is indicated by visceral fat in the abdomen. When combined, they raise the risk of heart disease, stroke, and type 2 diabetes.

Additionally, having too much visceral fat in the abdomen is associated with an increased risk of:

• Asthma, cancer, and dementia
• Reproduction problems, liver pain, problems with the gallbladder,
• Osteoarthritis causes lower back discomfort

Symptoms or Indicators of illnesses affecting visceral fat

The following are the primary signs of a visceral fat problem:

Your level of visceral fat

• Changes in your Health, particularly abrupt ones
• Visceral fat cannot be seen or felt, so you must monitor it in other ways. The easiest way to determine how much you have and if it varies is to look at your dimensions and body form.

Determining your visceral fat percentage

Visceral fat should generally comprise 20 percent of the entire body fat. By subtracting 10% from your overall body fat percentage, you may determine your visceral fat level. Your visceral fat range will also be larger if your body fat percentage is higher than is advised.

You may determine whether you are within a healthy weight range for your height by taking your Body Mass Index (BMI).

The distribution of body fat

There are several approaches to assessing the distribution of body fat:

A tape measure should be wrapped around your waist, slightly above your hip bones, to determine your waist size. If a woman is 35 inches or more, she is at risk for health issues related to visceral fat. The figure for men is 40 inches or greater.

Waist-to-hip measurement: determine your hips and waist by wrapping a tape measure across the hips’ widest point. Split the size of the hips by the size of the waist. A waist-to-hip ratio greater than 0.85 for women and 0.90 for men is indicative of abdominal obesity.

The body mass index, which determines your body fat percentage, should be calculated using your height and weight. If anyone has a BMI of 30 or greater, that person might be overweight and have more visceral fat.

How should you know if you have abdominal fat?

Measuring your waist is the greatest technique to determine whether you have visceral fat. The amount of fat surrounding your organs and deep into your belly may be accurately determined by measuring your waist circumference.

A waist size larger than the following increases your chance of developing chronic disease:

• For women, 80 cm
• For men, 94 cm
• Pregnant women and toddlers are not included in these measures. Consult your physician if you believe your waist measurement is very large.

How can visceral fat be decreased?

If your weight is over a healthy level, decreasing weight and eating a nutritious diet are the greatest ways to minimize visceral fat. Frequent exercise is particularly beneficial for lowering visceral fat and keeping it from returning.

Even though you cannot alter your age, hormones, or genetic makeup, you may lower your chance of illness by:

Maintaining a balanced diet, refraining from smoking, avoiding or consuming less sugar-filled beverages, and engaging in physical activity for at least 30 minutes most days
obtaining adequate rest.

How can visceral fat be eliminated?

Maintaining a healthy lifestyle is the best way to lower visceral fat. You may reduce your visceral fat utilizing the same techniques that assist you in losing weight and reducing your body fat percentage. For example:

Stay active: Make an effort to work out five days a week for at least 30 minutes. Strength training or aerobic training are also options. Additionally, techniques like high-intensity interval training (HIIT) are well-liked.

Control your diet: There are two methods to do this: the DASH diet and the Mediterranean diet. Advice on what to put first on your plate can also be obtained from your primary care physician. Your body is encouraged to burn fat that has been stored.

obtaining enough, high-quality sleep: Your body turns tight when you fail to get a sufficient amount of sleep. This might increase visceral fat or make weight loss more difficult.

Decrease tension. When you’re under stress, your body produces extra cortisol. Additionally, stress may contribute to weight gain.

Limit your alcohol consumption because it contains a lot of “empty” calories. Additionally, consuming too much alcohol might strain your liver, which breaks down fat for your body to consume.

Continue to move: You can lose visible and pinchable subcutaneous fat as well as visceral fat by exercising. Additionally, exercise might help you maintain your weight loss if you lose it through food. Every little bit helps. After supper, take a stroll. Go up the stairs. Ride a bike rather than a car. Every day, try to get in at least 30 minutes of this type of moderate aerobic activity.

Additionally, maintaining and growing your muscles is crucial. Do resistance activities like push-ups and sit-ups, work out with weights, or practice yoga.

Eat wisely since a higher intake of calcium and vitamin D may result in a lower visceral fat percentage. Eat a lot of collards and spinach, among other leafy greens. Tofu and sardines are other great options, as are dairy goods like yogurt, cheese, and milk.

It appears that some meals promote belly fat. Trans fats are among them; they are present in meats, dairy products, and processed or deep-fried foods. Moderate consumption is advised for processed baked goods, sodas, candies, and other foods sweetened with fructose. Therefore, pay close attention to product labels and steer clear of items like high-fructose corn syrup and partially hydrogenated oils.

Additionally, observe the standard guidelines for a balanced diet, which include consuming a lot of fresh vegetables, whole grains like oats and wheat breads, and lean protein sources like fish, poultry, eggs, beans, and low-fat dairy.

Try doing cardio

The heart is pumped via cardiovascular activity, or cardio. emphasize the hormonal shift triggered by exercise, where muscle contraction, particularly through high-intensity interval training (HIIT) and strength training, prompts the release of beneficial hormones like irisin.

Among the cardiac exercises are:

• Running, walking, or riding an exercise bike
• Swimming

Attempt interval training at a high intensity

To burn calories, high-intensity interval training (HIIT) alternates periods of intensive exercise with less strenuous activities. For example, HIIT may include a three-minute walking and 30-second running cycle.

HIIT is just as effective as other weight loss techniques, but because it only requires shorter training sessions, its results could be felt sooner.

Try doing some strength training

Because strength training concentrates on increasing muscle mass, which burns more calories than fat, it can help people lose weight.

Because stronger muscles are better equipped to support the body, which lessens the load on the bones and joints, strength training can help promote bone and joint health. engaging in strength training twice a week. Other workout types that can help reduce belly fat include weight training, yoga, pilates, and sitting exercises.

Plank

Ways to Perform a Plank

• Take a position: Lie on the floor, face down.
• Support your body by putting your elbows right beneath your shoulders and your forearms on the floor.
• Raise your body: Raise your body in a push-up position by arranging it in a straight line from your head to your heels.
• Get your core active: Make your glutes tight and your abdominal muscles taut.
• Maintain form by keeping your neck neutral, your back straight, and your posture free of bends and arches.
• Keep the job: Hold for 20–30 seconds, then do it three times.

Rotation of the trunk

The twisting movement of the torso, or the area of the body above the hips and below the neck, involving the back and belly, is known as trunk rotation. This exercise strengthens the core muscles and increases the spine’s stability and flexibility. It improves balance, weight shifting, and hip mobility, and is necessary for everyday tasks like walking as well as athletic performance. Exercises like the supine lower trunk rotation, in which you lie on your back, bend your knees, and rotate them side-to-side, or the standing trunk rotation, in which you twist your upper body, are two ways to conduct trunk rotation.

Mountain climber

How to perform mountain climbers correctly

• Get down on your hands and knees on the floor. Align your shoulders over your wrists and place your hands shoulder-distance apart.
• To correctly stabilize the shoulders and upper torso, spread your fingers apart and push the gap between your thumb and index finger into the floor.
• To maintain a straight body from heel to head, step your right leg back into a high plank position.
• In the plank position, step your left leg back to meet your right leg.
• Make sure you have a neutral spine.
• Continue to feel as though you are pressing your hands into the ground and raising the area between your shoulder blades a little bit toward the ceiling.
• Your serratus anterior will be better activated if you do this.
• Look at a location on the floor directly in front of your hands, holding your neck in alignment with your spine.
• Step your right leg back into the plank position after bending it in toward your chest with your abdominal muscles.
• Repeat with your left leg, stepping it back after bringing it close to your chest.
• This is a mountain repeated once.

Conclusion

Rapid visceral fat loss is neither safe nor sustainable. Combining regular, long-term lifestyle modifications with weight loss is the most efficient method of reducing visceral fat. Visceral fat—the subtle, hidden fat that envelops your internal organs—is not just an extra layer of padding.

It’s a metabolically active substance, often referred to as “active fat,” that secretes inflammatory hormones and fatty acids directly into your bloodstream and to the liver. This makes it far more dangerous and directly linked to serious health risks like heart disease, type 2 diabetes, and certain cancers. As a result, visceral fat levels can be significantly impacted by even slight weight reduction.

FAQs

References

• Healthdirect Australia. (n.d.). How to reduce visceral body fat (hidden fat). Healthdirect. https://www.healthdirect.gov.au/how-to-reduce-visceral-body-fat-hidden-fat
• Visceral fat. (2025, September 2). Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/24147-visceral-fat
• Frysh, P. (2024, April 8). Visceral fat: What is it? WebMD. https://www.webmd.com/diet/what-is-visceral-fat
• Morales-Brown, P. (2024, July 9). 11 natural ways to get rid of belly fat. https://www.medicalnewstoday.com/articles/319957