How to Lose Visceral Fat
Discover how to reduce visceral fat, the most dangerous type for health. Proven dietary strategies and practical tips. Track with Voical.
Calorie calculation examples by profile
Sedentary woman, 40 years old, 165 lbs
Active woman, 40 years old, 165 lbs
Sedentary man, 40 years old, 198 lbs
Active man, 40 years old, 198 lbs
What is visceral fat?
Visceral fat is the deep fat that surrounds internal organs (liver, intestines, pancreas) in the abdominal cavity. Unlike subcutaneous fat (under the skin), it's not visible or pinchable. It's metabolically active and releases inflammatory substances, making it particularly dangerous for health.
Why visceral fat is dangerous
Excess visceral fat significantly increases the risk of type 2 diabetes, cardiovascular disease, hypertension, certain cancers, and fatty liver disease. It disrupts hormonal balance and creates a chronic inflammatory state. Reducing this fat has major health benefits, regardless of total weight.
Good news: it responds well to diet
Unlike subcutaneous fat in the hips and thighs, visceral fat generally responds well to dietary changes. Calorie deficit preferentially mobilizes this metabolically active fat. Studies show significant reduction after just a few weeks of deficit.
Specific dietary strategies
Beyond calorie deficit, certain dietary changes are particularly effective: reduce added sugars and sodas, limit alcohol, increase fiber (25-30g/day), prioritize protein, and avoid trans fats. A Mediterranean diet is associated with reduced visceral fat.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Visceral Fat
Visceral fat is often called “hidden” or “dangerous” fat. This guide explains why it deserves special attention and how to reduce it effectively.
Visceral Fat vs Subcutaneous Fat
| Characteristic | Visceral Fat | Subcutaneous Fat |
|---|---|---|
| Location | Around organs | Under the skin |
| Visible | No (hard belly) | Yes (pinchable) |
| Health risk | High | Low |
| Response to diet | Fast | Slower |
Risk Factors
- Advanced age
- Sedentary lifestyle
- Diet high in sugars and alcohol
- Chronic stress (cortisol)
- Lack of sleep
- Genetics (android body type)
5-Point Action Plan
1. Moderate Calorie Deficit
500-700 kcal/day below your maintenance for sustainable loss.
2. Reduce Sugars and Alcohol
These two elements directly contribute to visceral fat storage.
3. Increase Fiber
Aim for 25-30g of fiber per day. Soluble fiber (oats, legumes) is particularly effective.
4. Regular Physical Activity
150 minutes of moderate exercise per week minimum. Aerobic exercise is particularly effective.
5. Stress Management
Cortisol promotes visceral fat storage. Meditation, adequate sleep, and physical activity help regulate it.
How Voical Helps You
Tracking your calories and diet is crucial for reducing visceral fat. Voical makes tracking simple and fast, allowing you to maintain your deficit and observe your progress over the long term.