How do you burn visceral fat

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Click the 'Allow' Button Above. You're all set. That said, combining regular aerobic exercise with a healthy diet is more effective at targeting visceral fat than doing either one alone. If you want to get started with aerobic exercise, start with brisk walking, jogging or running at least two to three times per week.

Aerobic exercise is especially effective at reducing visceral fat. Try combining it with a healthy diet to shed more visceral fat. Fiber can be divided into two broad categories — soluble and insoluble.

The soluble kind mixes with water to form a viscous gel-like substance. This helps slow down the delivery of digested food from the stomach to the intestines These fatty acids are a major source of nutrition for colon cells.

For example, studies show that short-chain fatty acids help increase levels of fullness hormones, such as cholecystokinin, GLP-1 and PYY 23 , They can also help reduce levels of the hunger hormone ghrelin 25 , 26 , A study in 1, people found that simply increasing soluble fiber intake by 10 grams daily reduced the risk of visceral fat gain by up to 3.

To increase your fiber intake, try eating more flaxseeds, sweet potatoes, legumes and grains. You can also try taking a soluble fiber supplement. Eating more soluble fiber can help reduce visceral fat by suppressing your appetite and keeping gut bacteria healthy.

Try eating more soluble fiber-rich foods or taking a soluble fiber supplement. Protein is the most important nutrient for fat loss. Eating more protein can help fend off hunger by increasing levels of the fullness hormones GLP-1, PYY and cholecystokinin. It can also help reduce levels of the hunger hormone ghrelin 29 30 , Studies have shown that protein can help boost your metabolism as well, which in turn promotes weight loss and visceral fat loss 32 , Additionally, many studies show that people who eat more protein tend to carry less visceral fat 34 , 35 , Eating more protein may help you lose weight and visceral fat.

Try eating more protein-rich foods to help reduce visceral fat. Added sugar is very unhealthy. Studies have also shown that people who eat more added sugar tend to have more visceral fat 37 , 38 , In large amounts, fructose can get turned into fat by the liver.

This may increase visceral fat storage 37 , 40 , For example, in a study in 41 children aged 9—18, scientists replaced fructose in their diets with starch that provided the same amount of calories. They found that this simple change reduced liver fat by 3.

You can reduce your added sugar intake by simply eating more whole foods, such as fresh vegetables, fruits, lean meats and fish. Added sugar is unhealthy and may increase visceral fat. Try eating more whole foods to reduce your intake of added sugar. Drinking a small amount of alcohol , especially red wine, can have health benefits In fact, several studies have shown that drinking too much alcohol may encourage fat to be stored as visceral fat 44 , A study in 8, Korean adults found that people who drank the most alcohol also had the largest waist circumference, a marker of visceral fat Another study in 87 women found that a moderate alcohol intake was also linked to carrying more visceral fat However, only a few studies on this topic exist.

More studies will help clarify the link between alcohol intake and visceral fat. Drinking too much alcohol regularly may increase visceral fat.

Try limiting your alcohol to small amounts. This is why they are added to processed foods, such as baked goods and potato chips However, studies have shown that trans fats can increase visceral fat and may cause numerous health problems 49 , In one six-year study, monkeys were fed either a diet rich in artificial trans fats or monounsaturated fats. Fortunately, the Food and Drug Administration has realized the harm in trans fats. It has given food manufacturers three years from to either gradually remove trans fats from food products or apply for special approval Trans fats are incredibly bad for your health and linked to carrying more visceral fat.

Try limiting your intake of foods that contain trans fats, such as baked goods and potato chips. Studies have shown that a lack of sleep may increase your risk of visceral fat gain 54 , 55 , 56 , Additionally, several studies have linked sleep apnea, a condition that impairs breathing, with a higher risk of gaining visceral fat 59 , 60 , If you struggle to get enough sleep, try relaxing before bed or taking a magnesium supplement.

Moreover, belly fat is thought to manipulate some of the hormones, like leptin, that control our hunger. And people who are obese have been found to have elevated levels of leptin , subsequently causing them to feel hungry more often, which could lead to more weight gain in the long run.

Visceral fat is located under your muscles, so you can neither see nor feel it. Therefore, to tell if you have too much visceral fat you can either calculate your BMI or check your waist circumference.

According to Harvard Medical School , you're at high risk of excess visceral fat if you're a man with a waist circumference of over 40 inches or a woman with a waist circumference over 35 inches or more. It can be tricky to tell if you're losing visceral fat since you'll likely be losing subcutaneous fat too. The best way to tackle visceral fat is to make long-term and sustainable lifestyle changes that focus on improving your diet and adding in exercise.

Exercise is also very important — getting your heart rate up for 30 minutes a day, every day," says Russo. The type of exercise isn't as important as focusing on just getting your heart rate up and working up a sweat.

Strength training , cardio , and other forms of exercise will do the trick. As for diet, long-term lifestyle changes like adding in more veggies daily, watching sodium intake, and moderating the amount of processed foods and sugar you eat, can help you lose and keep visceral fat off.

Outside of following a diet, individuals can monitor total calorie intake, limit refined sugar, and increase the number of lean proteins, whole grains, fruits and vegetables they consume.

With these changes, it is possible to lose visceral fat at a reasonable pace. Though how your body may lose fat depends on factors such as genetics. In general, visceral fat has been found to drop off more quickly with diet and exercise than other types of fat. According to Harvard Health, this is because it "metabolizes" more quickly into acids that the body can then discard either through pee or sweat.

Weight loss is individualized. It will depend on how much visceral fat you have to lose and how your body loses fat. However, according to the Mayo Clinic, cutting calories and exercising at least 30 minutes a day is the best way to approach losing visceral body fat.

Overall, by sticking to a healthy diet and regular exercise, you should begin to notice a difference within a few months' time. It's like turning down the thermostat," says Russo.