How to get rid of visceral fat: Six major changes to make to help you burn the belly fat

Visceral fat, as opposed to subcutaneous fat, is not visible to the eye. It is a type of body fat that’s stored within the abdominal cavity. It’s due to the fat’s location that makes it so dangerous for anyone with large amounts of it, as it can build up in the arteries. Located near vital organs including the stomach, liver and intestines, it puts a person at serious risk of health problems. Fortunately, making these six changes can help you lose your belly fat.


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Dietician Gabriela Tavaly Hamid Nasif said: “Visceral fat – this is a type of body fat that you will find predominantly in the abdominal area and deeper in the abdominal cavity and cannot be easily seen it’s within the body closer to some of our vital body organs, which include the liver and intestines.

“Subcutaneous fat, found in a region called the hypodermis, is the type of fat that you find stored just under the skin which is more visible. You will find this all over your body, arms, legs, hips, thighs etc.”

When asked which type of fat is easier to lose, Mrs Nasif answered visceral fat.

She said: “Visceral fat is the first to go when losing weight as the body will use this up as energy.

“Subcutaneous fat is a less dangerous fat to your health but is the more stubborn fat and is harder to lose this type of fat.”

When asked what six major changes one can make to lose their belly fat, Mrs Nasif advised:

  • Avoid Alcohol
  • Cut back as much as you can on sugars and snacks
  • Eat a healthy balanced diet with fruit and vegetables and don’t forget your protein intake
  • Get plenty of exercise 30-60 mins per day with exercise that elevates your heart rate
  • Less stress
  • A good night’s sleep


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When it comes to body fat, location counts, and each year brings new evidence that the fat lying deep within the abdomen is more perilous than the fat you can pinch with your fingers.

Harvard Health explains: “In most people, about 90 percent of body fat is subcutaneous, the kind that lies in a layer just beneath the skin.

“If you poke your belly, the fat that feels soft is subcutaneous fat.

“The remaining 10 percent — called visceral or intra-abdominal fat — lies out of reach, beneath the firm abdominal wall.

“It’s found in the spaces surrounding the liver, intestines, and other organs.

“It’s also stored in the omentum, an apron-like flap of tissue that lies under the belly muscles and blankets the intestines.

“The omentum gets harder and thicker as it fills with fat.”

Mrs Nasif added: “There are different factors that can affect why some people have more or less visceral fat

“Firstly, it would be down to genetics but also other factors may play a part.

“Consuming more calories than you burn daily, if you have diabetes or insulin resistant, sedentary lifestyle with little physical exercise and carrying low muscle mass will all influence how much visceral fat is stored in the body.”

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