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How To Reduce Visceral Fat?

Visceral fat is the hidden fat around your organs that can lead to serious health risks. Learn how to reduce visceral fat naturally through diet, exercise, and lifestyle changes.

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Last updated on 3rd Jul, 2025

Visceral fat is more than just the fat you can pinch—it’s the dangerous fat that wraps around your internal organs, increasing the risk of serious health problems like heart disease, diabetes, and high blood pressure. Unlike subcutaneous fat (the fat under your skin), visceral fat is hidden deep inside your abdomen, making it harder to detect but more harmful in the long run.\

The good news? With the right lifestyle changes, you can reduce visceral fat and improve your overall health. Here’s everything you need to know.

What Is Visceral Fat?

Visceral fat is stored deep within your abdominal cavity, surrounding organs like the liver, pancreas, and intestines. While some visceral fat is necessary for cushioning organs, too much can lead to inflammation, insulin resistance, and metabolic disorders.

Why Is Visceral Fat Dangerous?

  • Increases the risk of heart disease and stroke

  • Raises bad cholesterol (LDL) and lowers good cholesterol (HDL)

  • Leads to insulin resistance, increasing the risk of type 2 diabetes

  • Contributes to high blood pressure

  • May increase the risk of certain cancers

How Do You Know If You Have Too Much Visceral Fat?

Unlike subcutaneous fat, visceral fat isn’t always visible. However, some signs include:

  • A large waistline (men: >40 inches, women: >35 inches)

  • A protruding belly (even if you’re not overweight)

  • High blood sugar or cholesterol levels

If you’re concerned, a doctor can measure your visceral fat through MRI, CT scans, or body composition tests.

What Causes Visceral Fat?

Several factors contribute to visceral fat buildup:

  1. Poor Diet: High intake of sugary foods, refined carbs, and trans fats

  2. Lack of Exercise: A sedentary lifestyle slows metabolism and promotes fat storage

  3. Stress: Cortisol (the stress hormone) increases fat storage, especially around the belly

  4. Lack of Sleep: Poor sleep disrupts hunger hormones, leading to weight gain

  5. Genetics & Age: Some people are genetically predisposed, and metabolism slows with age

How to Reduce Visceral Fat Naturally?

Here’s how you can naturally reduce visceral fat and improve your overall well-being through simple, sustainable lifestyle changes:

1. Eat a Balanced, Low-Sugar Diet

  • Cut back on sugar & refined carbs (sodas, white bread, pastries)

  • Increase fiber intake (vegetables, whole grains, legumes)

  • Choose healthy fats (avocados, nuts, olive oil)

  • Eat more protein (eggs, lean meats, fish, tofu) to stay full longer

2. Exercise Regularly

  • Cardio (Aerobic Exercise): Walking, running, swimming, or cycling for 30–60 minutes daily helps burn fat

  • Strength Training: Lifting weights or bodyweight exercises (push-ups, squats) 2–3 times a week builds muscle and boosts metabolism

  • High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by rest can burn fat effectively

3. Manage Stress

  • Practice deep breathing, meditation, or yoga

  • Get enough sleep (7–9 hours per night) to regulate hunger hormones

4. Avoid Alcohol & Processed Foods

  • Alcohol contributes to belly fat—limit or avoid it

  • Processed foods (chips, fast food) contain unhealthy fats and sugars

5. Stay Hydrated

  • Drinking water helps digestion and reduces bloating

  • Avoid sugary drinks and sodas

When to See a Doctor?

If lifestyle changes aren’t helping, or if you have:

  • A waist size above recommended limits

  • High blood sugar or cholesterol

  • Family history of diabetes or heart disease

Consult a doctor for personalized advice. You can also book a consultation or body composition test through Apollo 24|7 for expert guidance.

Conclusion

Reducing visceral fat takes time, but small, consistent changes in diet, exercise, and stress management can make a big difference. Focus on whole foods, regular movement, and good sleep—your body (and health) will thank you! Need help? Schedule a consultation with a nutritionist or fitness expert today on Apollo 24|7 and take the first step toward a healthier you!

Consult Top General Physicians

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Consult Top General Physicians

Dr. Shaik Abdul Kalam, General Practitioner

Dr. Shaik Abdul Kalam

General Practitioner

3 Years • MD (Physician)

Visakhapatnam

Apollo 24|7 Clinic - Andhra Pradesh, Visakhapatnam

recommendation

93%

(100+ Patients)

439

39 Cashback

Dr Summaiya Banu, General Practitioner

Dr Summaiya Banu

General Practitioner

8 Years • MBBS

Hyderabad

Apollo 24|7 Clinic, Hyderabad

recommendation

83%

(150+ Patients)

529

52 Cashback

Dr. Praveen Kumar Mukka, General Physician/ Internal Medicine Specialist

Dr. Praveen Kumar Mukka

General Physician/ Internal Medicine Specialist

21 Years • MBBS, MD General Medicine

Hyderabad

Apollo 24|7 Clinic - Telangana, Hyderabad

649

Dr. D Bhanu Prakash, General Practitioner

Dr. D Bhanu Prakash

General Practitioner

10 Years • MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine

Hyderabad

Apollo 24|7 Clinic, Hyderabad

649

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Dr. Jawwad Mohammed Kaleem, General Practitioner

Dr. Jawwad Mohammed Kaleem

General Practitioner

4 Years • MBBS

Hyderabad

Apollo 24|7 Clinic, Hyderabad

449

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