19 Effective Tips to Lose Belly Fat (Backed by Science) Eat plenty of soluble fiber. . Avoid foods that contain trans fats. . Don’t drink too much alcohol. . Eat a high protein diet. . Reduce your stress levels. . Don’t eat a lot of sugary foods. . Do aerobic exercise (cardio) . Cut back on carbs — especially refined carbs. Try a Low-Carb Diet. Low-carb diets are an effective way to reduce visceral fat. .Try Eating More Soluble Fiber. Fiber can be divided into two broad categories — soluble and insoluble. The soluble kind mixes with water to form a viscous gel-like substance.Eat More Protein. Protein is the most important nutrient for fat loss. .Limit Added Sugar Intake. Added sugar is very unhealthy. It provides no vitamins or minerals, and consuming too much of it can lead to weight gain.Limit Alcohol Intake. Drinking a small amount of alcohol, especially red wine, can have health benefits ( 43 ). .Avoid Trans Fat. If there’s one thing that health professionals agree on, it’s that trans fats are bad for your health.Get Plenty of Sleep. A good night’s rest can do wonders for your health. However, more than a third of American adults aren’t getting enough sleep ( 53 ).Reduce Your Stress Levels. Stress and anxiety are common problems that affect many people. .Try a Probiotic. Probiotics are live bacteria that can benefit your gut and digestive health. They are found in supplements and foods like yogurt, kefir, sauerkraut and natto.Try Intermittent Fasting. Intermittent fasting is a popular way to lose weight. It’s an eating pattern that involves cycling between periods of eating and fasting.The Bottom Line. Visceral fat is incredibly harmful and may increase your risk of chronic disease, including heart disease, type 2 diabetes and even certain cancers. How to get rid of visceral fat Exercise. When possible, exercise for at least 30 minutes every day. Make sure to include both cardio exercises and.Diet. It’s also important to follow a healthy, well-balanced diet. As often as possible, eliminate processed, high sugar.Lifestyle. The stress hormone cortisol can actually increase how much visceral fat your body.More .Aerobic exercise (cardio) is an effective way to improve your health and burn calories. Studies also show that it’s one of the most effective forms of exercise for reducing belly fat. However, results are mixed as to whether moderate or high intensity exercise is more beneficial (27, 28, 29).

How can I reduce my visceral belly fat?

How can I reduce visceral fat?1exercising for at least 30 minutes every day (for example by brisk walking, cycling, aerobic exercise and strength training)2eating a healthy diet.3not smoking.4reducing sugary drinks.5getting enough sleep.How to reduce visceral body fat (hidden fat) | healthdirect

What burns the most visceral fat?

Do More Aerobic Exercise

Regular aerobic exercise is a great way to shed visceral fat. It’s commonly known as cardio, and it burns a lot of calories. In fact, many studies have shown that aerobic exercise can help you lose visceral fat, even without dieting ( 18 , 19 , 20 , 21 ).

Is visceral fat easy to lose?

Because of its proximity to the liver, visceral fat is usually the easier fat to burn. It’s the less risky subcutaneous fat that likes to stick around.

How long does it take to get rid of visceral belly fat?

What the research says: A 2019 study showed that losing 6% to 7% of your total body weight can reduce both subcutaneous and visceral fat. This means that if you weighed 180 lbs, it can take you about six to twelve weeks to lose this percentage of your total body weight and reduce belly fat in the process.

How do you get rid of visceral fat?

However, visceral fat responds to the same diet and exercise strategies that help you shed excess pounds and lower your total body fat. To battle belly fat: Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products.

What is the best way to burn off belly fat?

Intense exercise will work the best to burn off the deep visceral stomach fat that surrounds your organs. The immediate spike in catecholamines from intense exercise will help to better target the visceral fat in your body.

Does visceral fat respond to diet and exercise?

However, visceral fat responds to the same diet and exercise strategies that help you shed excess pounds and lower your total body fat. To battle belly fat: Eat a healthy diet.

How long does it take to lose visceral fat?

Here’s a study where children had the sugar in their diet replaced and ended up losing 10.6% visceral fat in just 10 days ( 3 ). Low-carb diets have also been shown to help much better for losing visceral fat than going on a low-fat diet.