From the Guidelines
To reduce visceral adipose tissue (VAT) or central obesity effectively, focus on a combination of regular exercise, a balanced diet, and lifestyle changes, with an emphasis on at least 150 minutes of moderate-intensity aerobic exercise weekly and strength training 2-3 times per week, as recommended by the most recent guidelines 1. The most effective method for reducing VAT involves a multifaceted approach that includes physical activity, dietary changes, and other lifestyle modifications.
- Regular exercise is crucial, with a focus on moderate-intensity aerobic exercise, such as brisk walking, swimming, or cycling, for at least 150 minutes per week, as well as strength training 2-3 times per week to preserve lean mass and reduce visceral adiposity 1.
- Dietary changes should aim to create a modest calorie deficit by consuming more protein, fiber-rich foods, and healthy fats, while limiting processed foods, added sugars, and alcohol, with portion control being essential.
- Additional lifestyle changes, such as managing stress through meditation or yoga, aiming for 7-9 hours of quality sleep nightly, and staying hydrated with at least 8 glasses of water daily, are also important for reducing VAT. While older studies suggest the benefits of resistance training in reducing visceral adipose tissue 1, the most recent and highest quality study emphasizes the importance of a comprehensive approach that includes both aerobic exercise and strength training, as well as dietary and lifestyle changes 1. In terms of individualizing treatment approaches, recent guidelines suggest considering a person's medical history, life circumstances, preferences, and motivation when selecting obesity treatment options, which may include lifestyle and nutritional therapy, pharmacologic agents, or metabolic surgery 1. However, the most effective and recommended approach for reducing VAT remains a combination of regular exercise, a balanced diet, and lifestyle changes, as outlined in the most recent guidelines 1.
From the Research
Effective Methods for Reducing Visceral Adipose Tissue (VAT)
The most effective method for reducing visceral adipose tissue (VAT) or central obesity involves a combination of dietary changes and lifestyle interventions.
- A whole food, plant-based diet has been shown to be effective for weight loss and may help reduce VAT 2.
- Low-fat diets have been found to be as efficacious as other weight-reducing diets for achieving sustained weight loss, but not more so 3.
- An energy deficit is the most important factor in weight loss, and a low-calorie diet with a low fat or carbohydrate content may be recommended 4.
- Lifestyle interventions that focus on changes in diet and physical activity behaviors are best for maintaining weight loss 5.
- Intensive lifestyle interventions, consisting of a reduced-calorie diet, increased physical activity, and behavior therapy, can result in significant weight loss and improvements in health and quality of life 6.
Key Components of Effective Weight Loss Strategies
- Dietary changes, such as a whole food, plant-based diet or a low-calorie diet with a low fat or carbohydrate content
- Increased physical activity
- Behavior therapy
- Energy deficit
- Meal timing, such as higher-calorie breakfasts in combination with overnight fasting
Individualized Approach to Weight Loss
- There is no single best strategy for weight management, and strategies for weight loss and maintenance should be individualized 4.
- Healthcare providers must choose the best strategy based on patient preferences and needs.