- Doing less cardio and eating more fats are two “bad” things that can help reduce visceral fat.
- Eating healthy fats and consuming enough calories supports long-term fat loss.
- Getting enough rest and lowering stress are also effective things to do for visceral fat loss.
Visceral fat is that vexing, stubborn fat that hangs out around your abdomen and doesn’t seem to budge. Unlike subcutaneous fat, which you can see and pinch, you can’t actually feel visceral fat. This fat doesn’t just make your abdomen bigger; it can also cause health issues.
Research suggests that having higher levels of visceral fat increases the risk of chronic diseases like heart disease, cancer, type 2 diabetes, metabolic syndrome and fatty liver disease. That’s why it’s important to keep visceral fat levels in check.
Of course, there’s tons of advice on the internet about how to trim visceral fat. And your friends probably have opinions, too. But talking to friends or seeking out weight-loss advice online can be overwhelming, not to mention confusing. There are so many things that you are “not supposed to do.” That can make it hard to figure out healthy ways to lose visceral fat.
It doesn’t help that the word “bad” is thrown around a lot in the nutrition space. Many eating and lifestyle habits are inaccurately labeled as “bad” when, in fact, they may help you lose weight.
It’s time to bust those myths! Read on to learn how some of the things you’ve heard are “bad” for fat loss may actually help you lose visceral fat.
1. Do Less Cardio
While cardio exercises burn the most calories per minute, they may also make you hungry and result in overeating, which can lead to weight gain. Instead of only logging endless hours on the treadmill or bike, take some time to also focus on walking and strength training for fat loss.
Walking is an effective form of exercise that can help you lose weight and raise your metabolism. And the more you do, the better. For instance, one study found that the more a person walked, the less visceral fat they stored. On the flip side, more sedentary time was linked to greater amounts of visceral fat. So, the take-home message is to move more whenever you can.
In addition, strength training also plays a role in fat burning. Strength training increases the amount of calories you burn after exercising. It also builds muscle mass over time, and having more muscle raises your metabolism, which may play a role in fat loss.
2. Eat More (Healthy) Fat
Long gone are the days of the low-fat craze, yet many people still fear fat. However, research suggests the type of fat you eat matters for weight loss.
For instance, the Mediterranean diet, which is rich in heart-healthy mono- and polyunsaturated fats from foods like nuts, fatty fish, olives and olive oil, has been linked to healthier body weight and less visceral fat.
3. Take Rest Days
It may seem like working out all the time is the best thing for weight loss, but active rest days are an important part of a healthy lifestyle. Rest days are necessary to help your body recover from the wear and tear of intense exercise. Here’s why: during workouts, the muscles experience tiny tears. A post-exercise rest period allows muscles to repair and grow back stronger. Rest days reduce the risk of injury, which will keep you active in the long run.
4. Eat Enough Calories
If you’ve tried every fad diet in the book or routinely restrict calories, you may need to eat more. As a matter of fact, the No. 1 habit you should break to lose weight is not eating enough.
Severely restricting calories can increase hunger that can lead to overeating. Eating balanced meals and snacks each day keeps you full and satisfied, especially if you eat at regular times throughout the day. Choose well-balanced meals that have plenty of protein and fiber, two nutrients that contribute to feelings of fullness.
5. Take a Break
If you’re perpetually busy, you might not feel like you have time to slow down and take a break in your day. But research has consistently linked stress to greater body weight. When stress becomes chronic, it can also increase levels of the stress hormone cortisol, which tells your body to store fat in your abdomen. So, reducing stress may play a pivotal role in shedding pounds. Taking a break in your day to meditate, get up and move or talk to a friend may be the first step toward your weight-loss goals.
Try This Meal Plan
7-Day Meal Plan to Help Lose Belly Fat, Created by a Dietitian
Our Expert Take
Losing visceral fat is good for your overall health. Yet, doing so is not always easy, especially with the long list of things you “shouldn’t do.” To lose weight, shift your mindset and embrace these suggestions, like doing less cardio, eating more fat, consuming enough food, reducing stress and finding time to relax. Your body will thank you!
