How to reduce visceral fat?

Strategies to Reduce Visceral Fat

The most effective approach to reduce visceral fat is a comprehensive lifestyle intervention that includes a calorie-restricted diet, increased physical activity with both aerobic and resistance training, and behavioral modification strategies. 1

Understanding Visceral Fat

• Visceral fat (abdominal fat surrounding internal organs) is more metabolically active than other fat depots and more closely associated with obesity-related diseases such as cardiovascular disease and type 2 diabetes 2, 3
• Visceral fat increases the risk of developing cardiovascular disease and metabolic disorders more than subcutaneous fat 3
• Waist circumference is a useful marker of visceral fat, with targets of <35 inches (88 cm) for women and <40 inches (102 cm) for men 1

Dietary Strategies

• Create a calorie deficit of 500-1000 kcal/day, aiming for weight loss of 1-2 pounds per week 1
• Recommended daily caloric intake: 1200-1500 kcal for women and 1500-1800 kcal for men 1
• Reduce saturated fats to <7% of energy intake and dietary cholesterol to <200 mg/day 4
• Increase consumption of vegetables, fruits, whole grains, plant-based protein foods, fatty fish, and low-fat and fermented dairy products which benefit health via interactions with gut microbiota 4
• Limit consumption of liquid calories, including sodas, juices, and alcohol 1
• Reduce intake of processed foods and foods high in added sugars 4
• Limit fructose intake, particularly from sugar-sweetened beverages, which has been associated with increased risk of NAFLD even in non-obese individuals 4

Physical Activity Strategies

• Engage in at least 150 minutes per week of moderate-intensity aerobic exercise (approximately 30 minutes daily, 5 days per week) 1, 4
• Include resistance training 2-3 times per week to enhance muscular strength and preserve fat-free mass during weight loss 1
• High-intensity resistance training combined with moderate endurance training has shown greater visceral fat loss (-21.5%) compared to moderate-intensity resistance and endurance training (-13.0%) 5
• Target at least 10,000 steps daily in addition to structured exercise 1
• Regular physical activity reduces plasma triglycerides and improves insulin sensitivity 4
• Physical activity can decrease visceral fat even with modest overall weight loss 1

Behavioral Strategies

• Implement SMART (specific, measurable, achievable, realistic, and timely) goal setting 1
• Use self-monitoring techniques such as food diaries, activity logs, and regular weight measurements 1
• Practice stimulus control by modifying your environment to reduce exposure to food cues 1
• Develop problem-solving skills for high-risk situations that may lead to overeating 1
• Focus initially on achieving 5-10% weight loss, which can yield significant clinical improvements 1

Important Considerations

• Visceral fat responds well to weight loss interventions - percent decrease of visceral fat is typically greater than percent decrease of subcutaneous fat with all weight loss strategies 6
• Both low-fat/high-carbohydrate and high-fat/low-carbohydrate diets can effectively reduce visceral fat when they create a caloric deficit and emphasize low-processed, lower-glycemic foods 7
• Using portion-controlled meals may enhance visceral fat loss compared to self-selected meals of the same caloric value 2
• Modest weight loss of 3-5% in lean persons with excess visceral fat has been found to be beneficial 4
• Regular monitoring of progress (waist circumference, weight) is important to assess effectiveness and make adjustments as needed 1

Common Pitfalls to Avoid

• Focusing only on aerobic exercise without including resistance training 5
• Attempting extreme diets that cannot be maintained long-term 1
• Neglecting the importance of consistency in both diet and exercise 1
• Failing to adjust strategies if minimal results are seen after 3 months 1
• Overlooking the importance of reducing sedentary time throughout the day 4