How to get rid of visceral fat fast?

(Dan Tri) - Visceral fat is the layer of fat surrounding the abdominal organs deep inside the body, which can surround the liver, intestines, stomach... Too much visceral fat increases the risk of heart disease, cancer, and stroke.

What is visceral fat ?

According to Webmd , having some visceral fat is normal and everyone has it. This layer of fat can protect internal organs. However, too much visceral fat is not good for your health. It comes with a higher risk of health problems, such as diabetes, heart disease, and stroke.

While this type of fat can be associated with a larger belly that you can see on the outside, you can't see visceral fat. You can also have a flat stomach with little visible fat but still have visceral fat inside. But typically, the amount of visceral fat you have increases along with the amount of other body fat.

Visceral fat is closely related to health (Illustration: Express.co).

Visceral fat vs. subcutaneous fat

Subcutaneous fat is fat that lies just under the skin. You may have more of this type of fat in your hips, buttocks, thighs, and abdomen.

You can pinch this type of fat. You can’t do that with visceral fat because it’s too deep under the abdominal muscles. You can have subcutaneous fat in your abdomen and other parts of your body. Visceral fat is only deep in your abdomen, where most of your internal organs are.

For most people, about 90% of body fat is under the skin. The remaining 10% is visceral fat, which lies deeper.

Health risks of visceral fat

Too much body fat can pose health risks. But compared to fat just under the skin, visceral fat is more likely to increase your risk of serious health problems.

Heart disease, Alzheimer's, cancer, type 2 diabetes, stroke and high cholesterol are some of the conditions that have been strongly linked to excess belly fat.

Researchers suspect that visceral fat produces more of certain proteins that cause inflammation in the body's tissues and organs, and narrows blood vessels. This can raise blood pressure and cause other problems.

Visceral fat and heart disease

Studies have shown a link between visceral fat and heart disease. For example, one study found that women with a large waist relative to their hips had twice the risk of heart disease. Healthy, nonsmoking women had a 10% higher risk of heart disease for every 5cm increase in their waist circumference.

However, most studies do not directly measure visceral fat.

Visceral fat and Alzheimer's disease

Another study found that people with more belly fat and visceral fat were three times more likely to develop dementia, including Alzheimer's disease, than those with less belly fat.

Visceral fat and cancer

Studies have shown a link between visceral fat and cancer, including colorectal cancer. In one study, people with the highest amounts of visceral fat were three times more likely to have precancerous polyps in their colon.

Visceral fat and type 2 diabetes

Higher amounts of visceral fat are associated with insulin resistance, leading to a higher risk of type 2 diabetes.

Visceral fat and stroke

Although the cause is unclear, studies have shown that people with higher levels of visceral fat have a higher risk of stroke. Visceral fat also increases the risk of stroke at an earlier age.

Visceral fat and high cholesterol

Visceral fat is directly linked to higher cholesterol levels, including LDL, the "bad" cholesterol.

Visceral fat and high blood pressure

Visceral fat is also linked to high blood pressure (hypertension).

How to reduce visceral fat

You don’t need to follow a special diet or exercise routine to lose visceral fat. Instead, just follow the same general strategies for getting healthier and fitter. The habits you adopt to get healthier or lose weight will help reduce visceral fat if you have too much of it.

You can get rid of visceral fat by exercising and eating healthy. It may take a few months, but visceral fat is usually easier to lose than subcutaneous fat. That's because your body breaks down visceral fat more quickly.

Keep moving

Exercise can help reduce both visceral fat and the subcutaneous fat you can see and feel. And if you lose weight through diet, exercise can help you keep it off.

Every little bit helps. Take a walk after dinner, take the stairs, ride your bike instead of driving. Aim for at least 30 minutes of moderate aerobic exercise every day.

Maintaining and building muscle is also important. You can lift weights, do resistance exercises like push-ups and crunches, or do yoga.

Eat smart

Studies show that higher calcium and vitamin D levels may be linked to lower visceral fat, so load up on leafy greens like kale and spinach. Tofu and sardines are also good options, as are dairy products like yogurt, cheese, and milk.

Certain foods appear to promote belly fat accumulation. One of these is trans fats, found in meat and dairy as well as fried or processed foods. Soft drinks, candy, processed baked goods, and other foods sweetened with fructose should be consumed in moderation.

Stick to the usual rules for healthy eating, with plenty of fresh produce, whole grains like whole wheat bread and oats, and lean proteins like skinless chicken, fish, eggs, beans and low-fat dairy.

Good night

Take steps to get quality sleep. If you don't sleep well or don't get enough sleep, you may be at greater risk of storing visceral fat.

Stress Management

When you're stressed, your body produces more of the hormone cortisol. This can cause your body to store more visceral fat. Good ways to reduce stress include yoga, meditation, or even taking a walk outdoors.

Avoid drinking alcohol.

Drinking alcohol in moderation is fine, but drinking too much can cause you to accumulate visceral fat.

Source: https://dantri.com.vn/suc-khoe/lam-the-nao-de-loai-bo-mo-noi-tang-nhanh-chong-20250828163519530.htm