How to get rid of visceral fat: Four simple lifestyle changes to reduce harmful belly fat

Visceral fat is deemed the most dangerous belly fat but is actually the easiest to lose.

It’s important to control the amount of visceral fat in the body because too much can increase a person’s risk of serious health conditions such as cardiovascular disease, type 2 diabetes, sleep apnea and high blood pressure.

Problems with visceral fat are usually the result of bad diet, lack of exercise and poor lifestyle habits.

So to help you get rid of the harmful here are four simple changes you can make to your day-to-day routine.

Make sure you get enough sleep

Studies have demonstrated how lack of sleep can increase your risk of visceral fat gain.

One study which spanned over six years, and included 293 people, found increasing sleep from six hours or less to seven to eight hours reduced visceral fat gain by roughly 26 per cent.

Stress less

Stress can cause the body’s adrenal glands to produce more cortisol, which helps regulate metabolism. But excess cortisol can increase visceral fat storage.

Prolonged stress can also lead to overeating, which can have a negative impact on your waistline.

Try intermittent fasting

Research has demonstrated how intermittent fasting can help you lose visceral fat.

Intermittent fasting is a term used to describe a cycle between a period of fasting and non-fasting over a certain period of time.

In a study titled ‘Intermittent fasting vs daily calorie restriction for type 2 diabetes prevention’ it was found intermittent fasting can help reduce visceral fat by four to seven per cent over a period of six to 24 weeks.

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Take a probiotic

Probiotics are live bacteria usually added to yogurts, but can also be taken as food supplements.

Studies have found certain probiotics can help a person lose weight, as well as visceral fat.

They may reduce dietary fat absorption in the gut and increase how much of it you excrete in feces.

Probiotics have also been found to promote higher levels of GLP-1, which is a fullness hormone, and ANGPTL4, a protein that may help reduce fat storage.

Regular exercise will also help you get rid of visceral fat.

A Duke University study found cardio is the most effective exercise for this


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