The term “visceral fat” may sound like something from a science textbook, but it’s actually the term used in research for the fat that surrounds your internal organs in your abdominal cavity. Many people want to reduce this type of fat, and fad or crash diets promise to give you results fast. But buyer beware! Reducing visceral fat comes down to small and realistic nutrition and lifestyle changes made over time. Let’s take a look at the definition of visceral fat, what it means for your health and things that can help reduce it for good. 

What Is Visceral Fat? 

“Visceral fat is the fat that is found in the midsection of your body in the area behind the abdominal muscles,” says Mandy Enrighr, RD, the FOOD + MOVEMENT® dietitian, a worksite wellness specialist and author of 30-Minute Weight Loss Cookbook: 100+ Quick and Easy Recipes for Sustainable Weight Loss. It is found near your organs, such as the stomach, liver, pancreas and intestines. “Unlike subcutaneous fat, which is the fat just beneath our skin that you can typically pinch with your fingers or tools like calipers, visceral fat can’t be seen or touched without doing procedures like imaging,” adds Enright. 

 “Visceral fat is normal for everyone and can actually be beneficial to have in small amounts because it can be protective to organs,” says Enright. However, she notes that visceral fat ideally should make up at most 10% of your total body fat. Having more visceral fat is linked to higher risk of chronic diseases like heart disease, cancer, cognitive decline, type 2 diabetes and fatty liver disease.

6 Things You Should Do To Lose Visceral Fat

“Visceral fat is actually easier to lose than subcutaneous fat because it metabolizes faster, meaning you’re more likely to burn visceral fat for energy,” says Enright. Since no one habit can get rid of visceral fat, making lifestyle changes that support an overall healthy weight are the best way to reduce this type of fat. 

1. Eat More Anti-Inflammatory Foods

“Higher amounts of body fat have been linked to higher amounts of inflammation in the body, due to fat cells releasing pro-inflammatory hormones called adipokines,” says Enright. She says that diets high in pro-inflammatory foods—like refined carbohydrates, processed meats and those with added sugar—can contribute to visceral fat. 

“Focusing on eating more anti-inflammatory foods, such as high fiber fruits, vegetables, whole grains, beans and legumes, along with sources of healthy fats and lean proteins, such as seafood, low-fat dairy, eggs, nuts and seeds, can be an important first step in reducing visceral fat,” says Enright. 

Related: The Best Foods to Eat to Fight Inflammation

 2. Consume Plenty of Protein

Protein is known for its role in muscle building and increasing satiety which can help support weight loss. Research suggests that eating a high-protein diet contributes to higher amounts of muscle mass and helps reduce body fat. Both of these things can help increase thermogenesis, or the rate at which the body burns calories. In addition, protein helps regulate hormones that control hunger and appetite. 

Spread your protein intake throughout the day and be sure to include enough protein sources at your meals. Many people neglect protein at breakfast, so check out these high-protein breakfast recipes for more inspiration.  

3. Focus on Fiber

Fiber stays in the stomach for longer than other nutrients, contributing to feelings of fullness after a meal. Ample research has shown a link between fiber consumption and fat reduction. Yet, most Americans don’t eat enough in their typical eating patterns. The 2020-2025 Dietary Guidelines for Americans recommends including at least 25 grams of fiber in your daily diet.

Fiber is abundant in plant-based foods, like fruits, vegetables, beans, legumes, whole grains, nuts and seeds. Check out this 30-Day Meal Plan that’s packed with protein and contains at least 33 grams of fiber per day for ample inspiration to help you meet your needs. 

4. Eat Frequently

Research suggests meal regularity helps with weight loss. For example, one study found that eating breakfast, lunch and dinner at the same time everyday may increase weight loss results. The research also concluded that consuming the same amount of calories at the same time everyday may lead to weight loss. 

In other words, eating frequently throughout the day may help prevent you from getting too hungry and overeating. If you have an erratic schedule or get too distracted to eat, set an alarm that reminds you to take a break. 

5. Exercise Regularly

You may not be surprised to hear that exercise burns calories and can help reduce fat. “You need to do a combination of cardiovascular activity and strength training to help reduce body fat, so simply doing a lot of crunches everyday won’t cause a loss of visceral fat,” says Enright. She suggests aiming for at least 30 minutes of movement per day. Specifically, exercises that get your heart pumping, like HIIT or walking or running on an incline, are ideal for targeting visceral fat.

Related: This Is How Often You Should Exercise Each Week, According to the World Health Organization

6. Consider Lifestyle Factors 

“Other lifestyle factors that have been linked to reducing visceral fat (and body fat in general) include reducing stress, focusing on higher quality sleep, reducing alcohol intake and stopping smoking (or vaping),” says Enright. She adds that poor sleep and excess stress can increase hormones that lead to higher amounts of visceral fat. “Alcohol and carcinogens like cigarettes have been found to be pro-inflammatory and can lead to visceral fat gain,” says Enright.

Ways to reduce stress can include meditation, regular movement and having a support system of people you can trust. Things like having a nighttime routine and avoiding screens before bed can help you get quality sleep. If you need advice on how to improve your lifestyle habits, talk to your healthcare team or a registered dietitian for individualized advice. 

The Bottom Line

Visceral fat is the fat that’s located around the organs in your abdominal cavity, like your stomach, pancrease and liver. Some visceral fat can help protect these organs, but too much visceral fat can increase your risk of chronic disease. To help reduce visceral fat, embrace healthy eating habits like increasing protein and fiber intake and eating consistent meals throughout the day. Lifestyle habits like regular exercise, managing stress and quality sleep can also help lower visceral fat and disease risk. While it may seem difficult to lose fat, it’s not impossible. Over time, small nutrition and lifestyle changes can add up to big results. But remember, it’s a marathon and not a sprint, so focus on habits that are sustainable for you.