Addressing Visceral Fat: The Key to Really Losing Belly Fat
Most of the individuals who want to lose belly fat focus on the wrong thing. The real issue isn’t just the fat you can pinch—it’s the deeper, more dangerous fat known as visceral fat.
This type of fat surrounds your organs, triggering inflammation and increasing the risk of chronic diseases. If you’re struggling to shed belly fat, understanding the difference between subcutaneous and visceral fat, as well as the lifestyle factors that cause fat accumulation, is key to losing stubborn fat.
What Is Visceral Fat?
Visceral fat is the fat stored inside the abdomen, surrounding the liver, pancreas, and intestines. Unlike subcutaneous fat, which sits just under the skin and can serve beneficial roles such as hormone regulation and insulation, visceral fat is highly inflammatory [1] [2].
Excess visceral fat can lead to serious health conditions like heart disease, type 2 diabetes, and even certain cancers. But why is it so dangerous?
Why Is Visceral Fat So Dangerous?
Visceral fat is more than just an aesthetic concern—it’s a metabolic disruptor. It secretes harmful chemicals and hormones that can cause insulin resistance, chronic inflammation, and increased cortisol levels [3].
High visceral fat levels are associated with a greater risk of cardiovascular diseases, liver issues, and metabolic disorders. Unlike subcutaneous fat, which has some protective qualities, visceral fat has no real benefits [4].
Subcutaneous Fat vs. Visceral Fat
There are two main types of fat stored in our body. When we speak of losing fat, we are actually addressing visceral fat, which is less visible but more dangerous.
- Subcutaneous Fat: Found just under the skin, this type of fat is necessary for hormone production and energy storage. It’s not harmful in moderate amounts [5].
- Visceral Fat: Hidden deep within the body, it’s the more dangerous type due to its inflammatory effects and negative impact on different body organs [6].
While many people try reducing belly fat by counting calories or doing excessive cardio, they may unknowingly exacerbate visceral fat accumulation by ignoring the real causes.
What Causes Visceral Fat and Belly Fat?
Factors, including the following, increase visceral fat accumulation in the body [7]:
- Processed Foods: Highly refined foods, such as bread and pasta, cause spikes in insulin levels and increase fat storage.
- Alcohol Consumption: Consuming alcohol can disrupt liver function and increase fat storage in the abdomen.
- Poor Sleep: A lack of quality sleep increases cortisol levels, which leads to fat retention around the belly.
- Chronic Stress: High cortisol levels increase the storage of visceral fat as a protective response.
- Excessive Exercise: Overtraining, especially prolonged cardio, can stress the body and increase cortisol, making fat loss more difficult. Generally, exercising more than 90 minutes of intense cardio daily or doing high-intensity workouts without proper recovery can be excessive and harmful.
Since visceral fat is hidden inside the body and is not pinchable like the fat under our skin, we can recognize it with certain external signs and methods.
Signs of High Visceral Fat Levels
The most common signs of visceral fat are:
- Puffy Face: A swollen, less angular face can indicate systemic inflammation caused by visceral fat.
- Increased Waist Size: A waist circumference over 35 inches in women and 40 inches in men suggests high visceral fat levels.
However, the most precise way to measure visceral fat is MRI scanning, but it is not easily accessible for most people.
If you have noticed any of these signs, want to prevent visceral fat accumulation, or have a health professional confirm the presence of visceral fat in your body, you can use the following methods to get rid of it.
How to Reduce Visceral Fat?
To lose stubborn visceral fat, we should focus on food quality and lifestyle changes rather than calories alone.
Consume High-Quality Nutrient-Dense Foods
The quality of your diet matters more than the number of calories you consume [8]. The best way to get rid of visceral fat is by consuming high-quality foods, including:
- Ribeye Steak: It is rich in healthy fats and proteins to support metabolism.
- Bacon: It provides essential fats and nutrients without spiking insulin.
- Butter: It is a source of healthy saturated fats that support hormone production.
- Fermented Foods: They help balance gut bacteria, which is crucial in normal fat metabolism.
Although some recommend lean meats, it is not the best kind of meat because lean meats lack the necessary fat content to support regular hormone function.
Do High-Intensity Exercise
Instead of excessive cardio, which can cause adverse effects, it is better to do short, intense exercises like sprinting and strength training [9].
- Sprinting engages fast-twitch muscle fibers and boosts fat metabolism.
- Strength training helps build muscle, which increases metabolic rate and helps burn fat more efficiently.
Try Fasting
Intermittent fasting helps lower insulin levels and encourages the body to burn stored fat for energy. Start with a 16:8 fasting window (fast for 16 hours, eat within an 8-hour window) and see how your body reacts [10] [11].
Use a Sauna
Regular sauna use helps reduce stress, improve circulation, and promote detoxification, all of which help lower visceral fat levels [12].
Get Sun Exposure
Sunlight supports vitamin D production, which plays a role in fat metabolism and hormone regulation [13].
Improve Sleep Quality
Lack of sleep is one of the biggest contributors to visceral fat accumulation [14] [15]. To improve the quality of sleep, you can:
- Set specific times for sleep and wake up.
- Do not use your phone right before sleep.
- Avoid caffeine late in the day.
- Sleep in a dark, cool, and quiet place.
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About Dr Sean O'Mara
Dr. William Davis is a cardiologist and New York Times #1 bestselling author of the Wheat Belly book series.
He is Medical Director and founder of the Infinite Health program including the Infinite Health Inner Circle. He is Chief Medical Officer and co-founder of Realize Therapeutics Corp. that is developing innovative solutions for the disrupted human microbiome and author of the book Super Gut.
