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An overview of visceral fat and powerful ways to reduce it

Updated: Sep 7, 2022

Visceral fat is a kind of fat that surrounds the vital organs in the abdomen. Visceral fat builds due to excess calorie consumption, stress, increased consumption of saturated fat, genetics and lack of sleep. A healthy amount of this fat is required to protect vital organs and provide insulation. However, an increased amount of visceral fat can raise your risk of different health conditions such as high cholesterol, heart disease and diabetes etc.

Causes of visceral fat

Sedentary lifestyle

A study showed that individuals who performed exercise for a year were successfully able to lower belly fat gain compared to those individuals who did not exercise. They in fact saw 25% rise in belly fat.

Alcohol consumption

Excessive intake of alcohol is associated with an increase in visceral fat


During stressful situations, stress hormone called as cortisol is created by the adrenal glands. Stress further causes overeating and hence excess calories are stored as fat in the belly.


Sugar contributes to an increase in belly fat which is also a leading cause for health conditions such as diabetes, blood pressure etc.

Different methods to measure visceral fat

Waist-to-hip ratio

It is defined as the ratio of waist circumference to hip circumference. The greater the ratio, the more fat is stored around the waist. Women with a waist to hip ratio of about 0.86 and above and men with a waist to hip ratio of about 0.96 and above are more likely to develop chronic health conditions.

Body mass index ( BMI )

It is defined as a measure of body fat based on weight and height that applies to adult women and men.

BMI= kg/m^2

An individual is overweight if their BMI falls between 18.5 and 24.9

An individual is obese if their BMI is 30 or above.

Waist circumference

Other method to determine how much visceral fat an individual has is to measure the size of your waist. A woman whose waist measures 35 inches or more is likely to carry excess visceral fat and a man whose waist measures 40 inches or more is likely to carry high belly fat.

Smart health scale

Lifetrons health scale is an excellent scale where you can obtain all information about the fat percentage right from visceral fat to your subcutaneous fat in your body. Moreover, it monitors your vital health parameters such as BMR, body mass index, protein, muscle mass, skeletal muscle, bone mass, hydration level etc. It is an important tool to keep a track of your health conditions such as diabetes, high blood pressure, high cholesterol etc.

Different ways to reduce visceral fat


It is an excellent method to lower visceral fat. Individuals should include both cardiovascular exercise such as running, cycling as well as strength training such as pushups, lunges, squats which can improve their heart rate and muscle size too.

Healthy eating

A healthy balanced diet that is low in processed foods and high in lean protein, healthy fat, complex carbohydrates can help in reducing the excess visceral fat.

Keeping stress in check

Stress is a major contributor in storing excess belly fat. The body releases a hormone called cortisol when in stress. Some methods to lower stress includes relaxation techniques such as deep breathing, meditation etc.

Good sleep

According to one study, it was found that adults underage 40 who slept less than five hours accumulated higher visceral fat. For more information, read our article " The connection between sleep and obesity & ways to manage it easily".

Reduce alcohol consumption

A study in Korean adults showed that individuals who consumed the most alcohol had largest waist circumference which is a marker of visceral fat. Drinking too much alcohol can increase visceral fat.

There are some foods that can play an important role in lowering visceral fat. A food plan that contains healthy fats, protein and fiber can help increase satiety leading to appetite control and resulting in weight loss.

5 best foods to lose visceral fat and reverse aging

Whole grains ( oats, jowar, bajra, brown rice )

Whole grains such as brown rice and oats are an excellent choice to add to your diet. They are high fiber which increases satiety while lowering calorie consumption. Moreover, they contain good amount of antioxidants, vitamins and minerals that can aid with slowing the aging process. Jowar helps to control blood glucose levels and boosts immunity. Fiber in bajra is soluble in water and forms a gel like substance which helps one feeling fuller for longer time.

Beans ( legumes or pluses )

They provide an abundance of nutrients that includes fiber and plant protein. They play an important role in lowering cholesterol levels and helps to regulate blood sugar levels.


Nuts such as almonds are rich in monounsaturated fats that help lower bad cholesterol ( LDL ) and promote heart health. Almonds contain antioxidants which is shown to reverse the process of aging.


Vegetables are loaded with fiber and low calories that help with satiety. It further helps in preventing excessive caloric intake. They contain antioxidants that helps in fighting off inflammation and lowers the risk for health conditions such as diabetes, heart disease etc.

Lean protein

Science have shown that individuals who consume more protein tends to carry less visceral fat. Protein can help in boosting the metabolism leading to weight loss and promotes healthy visceral fat loss. A study showed that increased protein intake was associated with lower body mass index, higher HDL cholesterol which is a good cholesterol and smaller waist circumference which is a marker of visceral fat.

Fermented foods

Daily intake of fermented foods such as yogurt, buttermilk can have a healthy impact on digestion and a host of various processes that help in reducing belly fat.

Spice ( cumin, cinnamon )

Consistent long term use of spices such as cinnamon, cumin etc may help in lowering fat deposits by regulating insulin because when the cells absorb glucose in excess, the body converts it to fat.


Fruit such as berries can improve blood flow delivering more oxygen to muscle. Resveratrol which is an antioxidant found in fruits such as grapes has shown to slow down fat accumulation in the body.

For more information on visceral fat, here is the video

Final Verdict

A healthy lifestyle that incorporates a nutritious diet, exercising and reducing stress levels is an effective way to lower your visceral fat.

Disclaimer: Blog is generated for informative purposes. Views expressed in the blog are personal and belong to the author of the blog. Lifetrons is just publishing it on behalf of the author.

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