6 Things You Should Do to Lose Visceral Fat, According to Dietitians

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6 Things You Should Do to Lose Visceral ****, According to Dietitians

These 6 dietitian-approved tips will help you lose **** around your abdomen and keep it off.

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Reviewed by Dietitian Jessica Ball, M.S., RDReviewed by Dietitian Jessica Ball, M.S., RD

The term “visceral ****” may sound like something from a science textbook, but it’s actually the term used in research for the **** that surrounds your internal organs in your abdominal cavity. Many people want to reduce this type of ****, and fad or ****** diets promise to give you results fast. But buyer beware! Reducing visceral **** comes down to small and realistic nutrition and lifestyle changes made over time. Let’s take a look at the definition of visceral ****, what it means for your health, and strategies that can help reduce it for good.

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What Is Visceral ****? 

“Visceral **** is the **** that is found in the midsection of your body in the area behind the abdominal muscles,” says

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, the Food + Movement dietitian, a worksite wellness specialist and author of 30-Minute Weight Loss Cookbook. It is found near your organs, such as the stomach, liver, pancreas and intestines. “Unlike subcutaneous ****, which is the **** just beneath our skin that you can typically pinch with your fingers or tools like calipers, visceral **** can’t be seen or touched without doing procedures like imaging,” adds Enright.

“Visceral **** is normal for everyone and can actually be beneficial to have in small amounts because it can be protective to organs,” says Enright. However, she notes that visceral **** ideally should make up at most 10% of your total body ****. Having more visceral **** is linked to higher risk of chronic ********* like heart ********, *******, cognitive decline, type 2 diabetes and fatty liver ********.

6 Things You Should Do to Lose Visceral ****

“Visceral **** is actually easier to lose than subcutaneous **** because it metabolizes faster, meaning you’re more likely to ***** visceral **** for energy,” says Enright. Since no single habit can get rid of visceral ****, making lifestyle changes that support an overall healthy weight are the best way to reduce this type of ****.

1. Eat More Anti-Inflammatory Foods

“Higher amounts of body **** have been linked to higher amounts of inflammation in the body, due to **** cells releasing pro-inflammatory hormones called adipokines,” says Enright. She says that diets high in

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—like refined carbohydrates, processed meats and those with added sugar—can contribute to visceral ****.

“Focusing on eating more anti-inflammatory foods, such as high-fiber fruits, vegetables, whole grains, beans and legumes, along with sources of healthy fats and lean proteins, such as seafood, low-**** dairy, eggs, nuts and seeds, can be an important first step in reducing visceral ****,” says Enright.

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2. Consume Plenty of Protein

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is known for its role in muscle building and increasing satiety, which can help support weight loss. Research suggests that eating a high-protein diet contributes to higher amounts of muscle mass and helps reduce body ****. Both of these things can help increase thermogenesis, or the rate at which the body burns calories. In addition, protein helps regulate hormones that control hunger and appetite.

Spread your protein intake throughout the day and be sure to include enough protein sources at your meals. Many people neglect protein at breakfast, so check out these

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for more inspiration.

3. Focus on Fiber

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stays in the stomach for longer than other nutrients, contributing to feelings of fullness after a meal. Ample research has shown a link between fiber consumption and **** reduction. Yet, most Americans don’t get enough fiber in their typical eating patterns. The 2020-2025 Dietary Guidelines for Americans recommends including at least 25 grams of fiber in your daily diet.

Fiber is abundant in plant-based foods, like fruits, vegetables, beans, legumes, whole grains, nuts and seeds. Check out this

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that’s packed with protein and contains at least 33 grams of fiber per day for ample inspiration to help you meet your needs.

4. Eat Frequently

Research suggests meal regularity helps with weight loss. For example, one study found that eating breakfast, lunch and dinner at the same time every day may increase weight-loss results. The research also concluded that consuming the same amount of calories at the same time every day may lead to weight loss.

In other words, eating frequently throughout the day may help prevent you from getting too hungry and overeating. If you have an erratic schedule or get too distracted to eat, set an alarm that reminds you to take a break.

5. Exercise Regularly

You may not be surprised to hear that exercise burns calories and can help reduce ****. “You need to do a combination of cardiovascular activity and strength training to help reduce body ****, so simply doing a lot of crunches every day won’t cause a loss of visceral ****,” says Enright. She suggests aiming for at least 30 minutes of movement per day. Specifically,

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that get your heart pumping, like HIIT or walking or running on an incline, are ideal for targeting visceral ****.

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6. Consider Lifestyle Factors

“Other lifestyle factors that have been linked to reducing visceral **** (and body **** in general) include reducing stress, focusing on higher-quality sleep, reducing alcohol intake and stopping smoking (or vaping),” says Enright. She adds that poor sleep and excess stress can increase hormones that lead to higher amounts of visceral ****. “Alcohol and carcinogens like cigarettes have been found to be pro-inflammatory and can lead to visceral **** gain,” says Enright.

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can include meditation, regular movement and having a support system of people you can trust. Things like having a nighttime routine and avoiding screens before bed can help you get quality sleep. If you need advice on how to improve your lifestyle habits, talk to your health care team or a registered dietitian for individualized advice.

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The Bottom Line

Visceral **** is the **** that’s located around the organs in your abdominal cavity, like your stomach, pancreas and liver. Some visceral **** can help protect these organs, but too much visceral **** can increase your risk of chronic ********. To help reduce visceral ****, embrace healthy eating habits like increasing protein and fiber intake and eating consistent meals throughout the day. Lifestyle habits like regular exercise, managing stress and quality sleep can also help lower visceral **** and ******** risk. While it may seem difficult to lose ****, it’s not impossible. Over time, small nutrition and lifestyle changes can add up to big results. But remember, it’s a marathon and not a sprint, so focus on habits that are sustainable for you.

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#Lose #Visceral #**** #Dietitians

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