Unlike the fat that sits just beneath the skin, visceral fat is stored deep inside the abdomen, surrounding vital organs such as the liver, pancreas and intestines. While it isn’t always visible, excess visceral fat is linked to a higher risk of heart disease, type 2 diabetes, high blood pressure, fatty liver disease and certain cancers. Here are science-backed habits that can help reduce it.
Prioritise Protein at Every Meal
A protein-rich diet helps keep you full for longer, reduces unhealthy snacking and supports muscle maintenance during weight loss. Protein also has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting it. Include foods such as lentils, beans, chickpeas, tofu, paneer, eggs, fish, lean chicken, Greek yogurt and nuts in your daily meals.
Cut Back on Added Sugar and Refined Carbohydrates
Sugary beverages, desserts, white bread, pastries and highly processed snacks can contribute to fat accumulation around the abdomen. Diets high in refined carbohydrates may also lead to insulin resistance, making it easier to store visceral fat. Replace refined grains with whole grains like oats, brown rice, quinoa and millets, and satisfy sweet cravings with fresh fruits.
Move More Throughout the Day
Regular physical activity is one of the most effective ways to reduce visceral fat. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous activity each week.
Include Strength Training
Building muscle helps increase your resting metabolic rate, allowing your body to burn more calories even when you’re not exercising.
Strength training has also been shown to reduce abdominal and visceral fat when combined with a balanced diet. Aim for resistance exercises at least two to three times a week using body weight, resistance bands or weights.
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