5 Ways To Reduce Visceral Fat

Visceral fat cannot be seen or felt which is why most people don’t know if they have it. Read its risks and tips to reduce.

Chanchal Sengar
Written by: Chanchal SengarUpdated at: Nov 22, 2022 15:26 IST
5 Ways To Reduce Visceral Fat

Visceral fat refers to the fat that is accumulated around your abdomen. Visceral fat is different from subcutaneous fat as it might not be visible making you fat inside. You may look thin and lean but have visceral fat, putting you at risk of many unforeseen health issues. This could be the secret reason why thin people develop cardiovascular problems.

Health Dangers of Visceral Fat

Too much fat can be catastrophic for the human body whether visceral or subcutaneous. When compared, visceral fat is more dangerous as it mostly goes unnoticed and unattended, which can create health issues after a period of time. Here are some issues that you may develop if you have visceral fat:

  • Type 2 diabetes
  • Stroke
  • Heart diseases
  • Chronic inflammation
  • Dementia
  • Alzheimer’s Disease
  • Impaired immune system
  • Anxiety and depression

Visceral fat can impact almost every organ including your stomach, pancreas, liver, heart and brain. Excess visceral fat in the body causes inflammation in the tissues making your blood vessels become narrower. You may experience a sudden spike in your blood pressure because of this.

Also Read: Visceral Fat: What Is It? Is It Dangerous?

Ways To Reduce Visceral Fat

Here are some proven ways to effectively get rid of visceral fat.

Move your body

Ways To Reduce Visceral Fat

Needless to say, physical activeness is the ultimate solution to fat reduction. If you exercise daily, you can reduce both visceral and subcutaneous fat. However, you don’t need to do vigorous exercising but even small moves can significantly help. For example, take a walk after your meals, take stairs in place of lifts whenever possible, go for 20 minutes of morning and evening walks, do yoga or light-intensity aerobic exercises, etc.

Eat smart

What you eat, you become. Eating a lot of junk and unhealthy foods add up to body fat which can later reflect on your health in the form of weight gain, obesity and other health problems.

Studies suggest that high intake of vitamin D and calcium can lead to less visceral fat. Thus, add tofu, green leafy vegetables, milk, yoghurt and cheese to your diet. Besides, have seasonal fruits and consume fresh produce only. Strictly avoid packaged and processed foods as these have hidden fat content to them.

Also Read: 5 Yoga Asanas That Can Help You Reduce Excess Belly Fat

Cut down on sugar

How To Reduce Visceral Fat

Not just refined sugar but foods that may have sugar in them should be strictly avoided in your diet. Studies have found that consumption of sugar is directly linked to visceral fat accumulation. Opt for foods with natural sugars like fruits, jaggery and honey to satiate your sugar craving while cutting on refined sugar.

Manage Stress

Stress is also a potential trigger of visceral fat. When you are stressed, you would crave unhealthy foods and also overeat. This can make you binge eat. Alongside, chronic stress is linked with excessive release of cortisol hormone that triggers accumulation of visceral fat.

Do meditation, avoid unnecessary stress, write daily journals and indulge in hobbies to manage stress. These would help in warding off mental disorders too.

Image credits- freepik