Visceral fat
Proven Ways to Reduce the Evil Fat
How Much Visceral Fat is Too Much?
Visceral fat (VAT) is sneaky, stubborn, and dangerous. Unlike subcutaneous fat, VAT hides deep within your abdomen, surrounding vital organs and wreaking havoc on your hormones and health.
As a fitness enthusiast, I’m obsessed with keeping VAT in check, but let's be realistic. You don't need to hit zero; you just need to stay within healthy boundaries:
VAT percentage: Keep it below 10% of your total body fat.
Visceral fat rating: Aim for a rating between 1-12 on the scale.
Waist circumference: Women <88.9 cm; Men <101.6 cm.
Waist-to-height ratio: Keep it below 50%.
1. Prioritize Strength Training
Forget endless cardio activtiy, just pick up some weights
2. Sleep
Poor sleep disrupts metabolism and raises cortisol, increasing visceral fat (Covassin et al., 2022). Aim for 7-9 hours nightly for hormonal balance.
3. Manage Your Stress Levels
Chronic stress elevates cortisol, promoting VAT accumulation.
4. No Alcohol
Alcohol is VAT’s best friend. Your body prioritizes burning alcohol, stalling fat metabolism.
5. Nutrition
Food choices directly impact visceral fat.
Calorie reduction: A sustainable 500 calorie deficit.
Macronutrients: Protein-rich diet (>0.8g per g of bodyweight), sufficient fiber, and moderated carbs (<200g).
Micronutrients: Nutrient-dense foods, ensuring hormonal balance and metabolism efficiency.
6. Some Cardio
Instead of endless cardio:
Daily goal of 10-15k steps.
Occasional high-intensity interval training (HIIT) sessions for optimal abdominal fat oxidation (Maillard et al., 2018).
Smart changes in exercise, nutrition, sleep, stress management, and lifestyle can dramatically reduce visceral fat, enhancing overall health and longevity.
Join us at Naia to redefine your health—no quick fixes, just sustainable science-based strategies for a better life.
References
Maillard F, Pereira B, Boisseau N. Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis. Sports Med. 2018 Feb;48(2):269-288. doi: 10.1007/s40279-017-0807-y. PMID: 29127602.
Khalafi M, Malandish A, Rosenkranz SK, Ravasi AA. Effect of resistance training with and without caloric restriction on visceral fat: A systemic review and meta-analysis. Obes Rev. 2021 Sep;22(9):e13275. doi: 10.1111/obr.13275. Epub 2021 May 16. PMID: 33998135.