In This ArticleView AllIn This ArticleWhat Is Belly Fat?What to EatExercisesLifestyle Changes
In This ArticleView All
View All
In This Article
What Is Belly Fat?
What to Eat
Exercises
Lifestyle Changes
While there is no magic formula for food and exercise to lose belly fat fast with the snap of your fingers, there are nutritional choices, exercises and lifestyle changes that can help. Here’s your guide to understanding exactly what belly fat is and how you might be able to reduce it over time.
Visceral fat—commonly known as belly, abdominal or stomach fat—is the layer of fat below the muscles of your abdomen. Due to its crucial location surrounding many of your vital organs, visceral fat cushions your organs and supplies a constant source of energy while also exposing the body to compounds that could have negative impacts.
When you have too many fat cells or your fat cells get too large, they can overproduce compounds that increase your risk forchronic inflammation, diabetes, heart disease and cancer. For these reasons, belly fat can be more dangerous than subcutaneous fat—that outer layer of fat you can pinch with your fingers. For example, a 2024 study in theJournal of Clinical Medicinesuggests that as waist circumference increases, so does a woman’s risk of heart disease.
That said, the reason you’re having trouble buttoning your pants may not even be due to visceral fat. What we’re calling “belly fat” these dayscould actually be bloatingorwater retention.
Read on for steps to lose visceral fat the healthy way—no restrictive fad diets necessary.
Getty Images / LaylaBird
What to Eat to Lose Visceral Fat
There’s no one exact diet that targets belly fat more than others. To reduce abdominal fat, you need to consider the timing, size and nutritional quality of your meals. This can help you maintain a healthy weight, reduce visceral fat and avoid uncomfortable bloating. Start with these tips to begin your journey to reducing your waist circumference the healthy way.
Avoid Belly Bloaters
Certain carbohydrates tend to be poorly absorbed in your intestines and rapidly ferment as they sit there, leading to gas and bloating. Common culprits includerefined carbohydratesand simple sugars—like those found in ultra-processed foods with added sugars.Excess sodiumcan also cause bloating due to increased water retention.
While there are plenty ofhealthy packaged foodsout there, there are just as many that aren’t as great. Opt for freshly prepared foods most of the time to help reduce your intake of ultra-processed, packaged foods that can cause belly bloat. For example, swap a high-added-sugar bowl of cereal fora smoothie made with fresh fruits and vegetablesto get your day going in the morning.
Embrace the Power of Protein
Eating protein could also lead to increased satisfaction after a meal, whichmay help you eat fewer calorieslater in the day. To give you an idea, thisChipotle Chicken Quinoa Burrito Bowlis a great lunch option to help you feel full and tide you over until your next meal. Not only does the chicken contain protein, but so does the quinoa, pinto beans and cheese. Plus, the fiber in the quinoa and beans teams up with the protein for even longer-lasting satiety.
20 High-Fiber, High-Protein Lunches Ready in 10 Minutes
Focus on Fiber
Fiber is a type of carbohydrate that your body can’t digest. It helps regulate the body’s use of sugar, slowing down how quickly it passes through your digestive system and into your bloodstream.Increasing your daily fiber intakecan result in greater satisfaction after meals since it helps fill you up. Your blood sugar is less likely to spike and crash when you eat more fiber, too. Because of this, you’ll stave off that “hangry” feeling, which leaves you desperately searching for something to eat—and can ultimately reduce the number of total calories eaten for the day. This works especially well when combined with protein.
Exercises to Reduce Visceral Fat
In an ideal world, we would be able to target the exact part of our body we want to burn fat from—but that’s not how it works. Thankfully, there are a few exercises that are especially effective at burning fat from the belly area—and from the rest of your body.
Walk or Run on an Incline
If your go-to warm-up or cardio workout is on the treadmill, try bumping up the incline of your machine. Walking on an incline burns up to 10.5% more calories than running on a flat surface, according to a 2023 study in theJournal of Applied Physiology. How many extra calories you burn on an incline depends on speed and your weight. You can also incorporate hills into outdoor workouts.
HIIT (High-Intensity Interval Training)
Rather than a long and low-intensity cardio workout,try the HIIT method of exercise—intense, fast-paced intervals that burn more fat in a shorter amount of time. This form of cardio training alsoincorporates strength trainingexercises, which may increase the afterburn effect, allowing your body to burn calories at a higher rate for a short period after your workout is over. You can alternate between 30 seconds of your favorite exercises, with rest in between. Just be sure to include a variety of exercises—such as squats, push-ups and kettlebell swings—so that different muscle groups are included.
Side Planks
You can lose visceral fat but still have a weak core, so strengthening your abs when trying to lose belly fat is crucial, as well. To make a traditional plank routine more challenging, add in side planks:
Lifestyle Changes to Reduce Visceral Fat
Get Plenty of Sleep
Too little sleep—or too much of it—can throw your stress and regulatory hormones out of whack, which may lead to weight gain. A single night of sleep deprivation can increase levels of ghrelin, a hormone that promotes hunger, making you more likely to eat more than you need the next day, according to a 2023 study in the journalObesity.
A lack of quality sleep may also lead to fatigue and reduced energy levels during the day—which often means physical activity gets neglected. This may be another reason why people who don’t get enough sleep on a regular tend to gain weight.
6 Sleep Habits That Can Help You Lose Weight
Stay Well-Hydrated
If you’re dehydrated, it can be hard to tell if you’re hungry or just thirsty. Water fills your stomach but it won’t last long, so if you try the “drink a glass of water if you’re hungry” trick, please get something to eat if you’re still hungry after drinking that glass of water. It’s your body’s way of telling you it needs energy and nourishment.
Water also helps food move through your digestive system, lessening feelings of bloating. It’s a good idea to keep a water bottle with you throughout the day—and use it regularly throughout the day.
Not a fan of plain water? Addcucumber slices and mint sprigsorfresh fruitto your water to infuse flavor. If you like bubbles, it’s OK to get some of your water intake fromsparkling water. Just note that too much of the bubbly water can increase bloat—as can chugging your water. Instead, sip it throughout the day to stay well-hydrated.
Avoid Skipping Meals
Have you ever decided to skip a meal to cut back on your daily calorie count? Despite saving a few calories in the moment, this strategy almost always backfires.When you skip meals, you’ll begin to experience excessive hunger—that “hangry” feeling—which can lead to wanting simple carbs, like cookies and chips, to get your blood sugar up. You may also eat faster than you normally do after skipping a meal, which may cause you to miss the warning signs that you’re full. This can make you more likely to eat more than your stomach can comfortably handle.
The Bottom Line
While there are no fast fixes for reducing visceral fat, there are certain things you can do to help speed up the process. Mindful lifestyle changes and a commitment tochanging your eatingand exercise habits over time are your best bet. Remember, the key to any habit change is consistency, so show yourself some compassion and commit to consistently practicing your new behaviors. Even if youdon’t see the external changes as quickly as you’d like, you’re still making large strides in reducing your disease risk on the inside.
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