How to reduce visceral body fat (hidden fat)

Body fat is not at all bad, but you need it to survive. According to American Heart Association, body fat not only helps keep your body warm, but it’s also essential for absorbing nutrients and producing critical hormones.

Table of Contents

    What is visceral fat?

    Visceral fat is terrible for your health. It is a type of body fat stored within your abdominal cavity that wraps around your internal organs: your liver, stomach, and intestines. It is not the same as the stomach fat we see. Visceral fat can negatively impact your overall health by raising your blood pressure, diabetes, insulin resistance, certain cancers.

    Visceral Body fat

    What causes visceral fat?

    Fat gets stored when you consume too many calories and have too little physical activity. Some people tend to keep fat around their belly rather than on the hips because of their genes.

    In women, getting older can change where the body stores fat. Especially after menopause, women’s muscle mass gets more petite, and their fat increases. As women age, they are more likely to develop more visceral fat in the belly, even if they do not weigh.

    In men, age and genetics also play a role in developing visceral fat. Drinking alcohol can also lead to more belly fat in men.

    How do I know if I have visceral fat?

    The best way to tell if you have visceral fat is to measure your waist. The waist circumference is a good indicator of how much fat is deep inside the belly, around the organs. For women, your risk of chronic disease increases if the waist circumference is 80 cm or more, and for men, 94cm or more. These measurements don’t apply to children or pregnant women. If you think your waist measurement may be too large, talk to your doctor.

    Measuring the Body Mass Index(BMI) may also tell whether you are carrying too much fat.

    How can I reduce visceral fat?

    The best way to reduce visceral fat is through losing weight and diet. Visceral fat responds better to diet and exercise than fat on the hips. Regular exercise can also stop visceral fat from coming back.

    Another option is medication, but studies show this is ineffective in reducing visceral fat as exercise. Liposuction does not work to remove visceral fat.

    Even though you cannot change your genetics, hormones, or your age, you can reduce your risk of disease by:

    • exercising for at least 30 minutes every day (for example by brisk walking, cycling, aerobic exercise, and strength training)
    • sun-salutation for 108 times
    • eating a healthy diet
    • not smoking
    • reducing sugary drinks
    • getting enough sleep 

    The Best Foods To Reduce Visceral Fat After 50

    1. Cumin

    Consistent, long-term use of cumin may aid in decreasing fat deposits throughout the body by regulating insulin because when the cells absorb too much glucose, the body converts it to fat. Adequate insulin can mitigate this occurrence.

    2. Green banana flour

    If you’re looking for a great way to reduce your visceral fat while enjoying your favorite foods, try incorporating some green banana flour into your recipes in place of white flour.

    Green banana flour is one of the world’s richest sources of gut-healthy prebiotic-resistant starch, a unique nutrient proven to help make your cells more responsive to insulin, ultimately helping prevent fat storage around the waist.

    3. Lupini beans

    Whether you’re adding them to a salad or putting them in a soup for some added protein, lupini beans are an easy and delicious way to reduce dangerous visceral fat on your body.

    Lupini beans are a low net carbohydrate, high prebiotic fiber, and high protein legume that does not spike blood sugar levels, which in turn assists with reducing fat storage and preventing weight gain around the waist. Lupini beans can also be ground to make protein- and fiber-rich flour.

    4. Fermented foods

    Some studies have linked an increase in beneficial gut bacteria to a reduction in visceral fat mass. Incorporating fermented foods including yogurt, kefir, kimchi, and sauerkraut may positively impact digestion and a host of other processes that help regular weight and belly fat mass.

    5. Fatty fish

    Adding some omega-3-rich fish to your diet may benefit more than just your heart health—it could help you shed that dangerous visceral fat, too.
    Fatty fish, such as salmon and sardines, are rich in both vitamin D and omega-3s.

    6. Dark leafy greens

    Dark leafy greens such as collard greens, spinach, and kale are good sources of calcium. This mineral has been associated with reduced visceral adiposity in overweight and obese individuals.

    Friends, if you want to control your visceral fat, follow the steps mentioned above.


    This blog is for your knowledge only. Always consult your doctor before following my tips.

    Belly fat is the most dangerous kind of fat on the human body. True or false?

    Belly fat, or visceral fat, lies deeper in the abdomen. Unlike subcutaneous (just under the skin) fat, visceral fat has been linked to health problems such as in increased risk for heart diseasediabetes, some cancers, and a higher need for gallbladder surgery.

    Calories from fat are better than calories from carbohydrates. True or false?


    It doesn’t matter where calories come from – a calorie is a calorie. One gram of fat equals 9 calories, while 1 gram of carbohydrates or 1 gram of protein contains 4 calories. Whatever you eat, the key to weight loss and loss of belly fat is to eat fewer calories, and exercise more to burn more calories. Be careful when consuming low-fat or fat-free foods, as many of these foods may be high in sugar, and even high in calories.

    To beat belly fat, you should eat more fiber. True or false?


    Soluble fiber from vegetables, fruits, and beans can help reduce visceral (belly) fat. Eating foods rich in fiber can help you feel fuller, thus reducing your overall caloric intake. It may also help reduce blood cholesterol levels and can lower the risk for heart disease, obesity, and type 2 diabetes. It can keep the bowels functioning regularly, and help reduce constipation and diverticulosis.

    Published by csvibha

    I’m a homemaker and passionate about health and fitness.

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