Download Article Show Download Article Humans carry body fat in a variety of places — around the hips and thighs, waist or all over multiple body parts. However, there are different types of fat within the body — subcutaneous and visceral. Subcutaneous fat is the layer of fat found right underneath the skin and generally doesn't impose a huge health risk.[1] Visceral fat, however, is a type of fat that's found in and around the organs especially in the abdominal or belly cavity. It surrounds the stomach, liver and intestines.[2] Visceral body fat is very harmful to your health. It's metabolically active producing harmful substances to the body. In addition, it has be linked to: insulin resistance (which can lead to type 2 diabetes), heart attack, stroke, high blood pressure and certain types of cancers (like breast and colon cancers).[3] However, levels of visceral fat can be managed and reduced with a few diet and lifestyle changes.
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Advertisement ReferencesAbout This ArticleArticle SummaryX If you want to get rid of visceral fat, try reducing trans-fat and saturated fats in your diet which are found in sugary and fried foods. Instead, try consuming heart-healthy fats, like olive oil, avocados, and nuts. You should also limit carbohydrate-rich foods like bread, pasta, and sweets, which only increase visceral fat in your body. In addition to a good diet, aim to do 2 ½ hours of cardio a week, like biking, swimming, or running. If you get bored with going to the gym, try different types of exercise, like dancing or hiking, to keep you motivated to lose fat. To learn how to measure your progress, read more from our Physician co-author! Did this summary help you? Thanks to all authors for creating a page that has been read 408,305 times. Reader Success Stories
Did this article help you?Can visceral fat be reversed?Yes, you can reverse it. However, it will help if you also do diet and lifestyle modifications to change the visceral fat. A balanced diet low in calories and high in fibre with an adequate intake of fruits and vegetables is the ideal diet to reverse visceral fat the most.
What foods get rid of visceral fat?Studies suggest that more calcium and vitamin D in your body may be linked to less visceral fat. So load up on leafy greens like collards and spinach. Tofu and sardines are also good picks, as are dairy foods like yogurt, cheese, and milk.
How do you break down visceral fat?How to get rid of visceral fat. Shrink your portion sizes. Yes, it sounds obvious, but hear us out. ... . Opt for whole grains. ... . Focus on cardio. ... . Don't forget fibre. ... . Eat healthy fats. ... . Get a good night's sleep. ... . Reduce stress. ... . Change your diet.. Is visceral fat hard to lose?Visceral fat is actually easier to lose than subcutaneous fat. This is because it metabolizes quicker and your body can get rid of it as sweat or pee. If you start regularly exercising and eating a healthy diet, you should start to see results in two to three months.
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