In This ArticleView AllIn This ArticleTargeting Visceral FatHealth ImpactsOther Tips
In This ArticleView All
View All
In This Article
Targeting Visceral Fat
Health Impacts
Other Tips
Close
Photo:Getty Images. EatingWell design.
Getty Images. EatingWell design.
Attempting to spot-reduce body fat in specific areas is one of the most common questions dietitians—including myself—receive. Keep in mind, some body fat is essential to our health, but certain types of fat in excess, like visceral fat, can pose some health risks. Visceral fat is a type of body fat that isn’t visible to the naked eye or easy to pinch with your fingers. Instead, it surrounds vital organs like your intestines, kidneys, liver and stomach, and makes up about 10% to 15% of total body fat.This type of fat is particularly problematic because it accumulates in areas not intended for fat storage.
Here, we answer the common question: can you target losing visceral fat? We also explain how visceral fat impacts your health and share expert-backed tips to help you reduce it.
5 “Bad” Things You Should Do If You’re Trying to Lose Visceral Fat, According to a Dietitian
Can You Target Losing Visceral Fat?
The short answer to this question is no.Melissa Mitri, M.S., RD,a nutrition writer and owner of Melissa Mitri Nutrition, shares, “You can’t target visceral fat loss alone, as it lies deep within your abdominal cavity around your organs.” However, focusing on habits that reduce total body fat can also help decrease visceral fat, she says.
Anna Smith, M.S., RDN, LDN,a registered dietitian forLose It!and the owner of Anna Smith Nutrition, agrees and says, “There are always certain areas that we may wish we could target specifically, but it’s not that simple. The good news is that when you lose weight, you lose fat from all over your body—including visceral fat.”
How Visceral Fat Impacts Your Health
Mitri explains, “Since visceral fat surrounds the internal organs, too much can trigger inflammation and disrupt organ functions.” She says, “Research has linked having too much visceral fat to an increased risk of diabetes, heart disease, high blood pressure and even certain kinds of cancer.”
Visceral fat is also metabolically active, constantly releasing free fatty acids into the portal vein, which is the major blood vessel leading to the liver.This steady release of fatty acids can result in excess fat in the blood, deposit fat in artery walls and cause insulin levels to rise. Over time this may lead to insulin resistance.Research also indicates that visceral fat cells secrete pro-inflammatory substances called cytokines, which may alter metabolism and increase the risk of chronic diseases.
While some body fat is necessary for our overall health, excess visceral fat can pose health risks. So, how do we go about managing it? Read on for actionable tips to help you lose visceral (and total body) fat below.
The #1 Habit to Break to Reduce Visceral Fat, According to Dietitians
Other Tips for Losing Visceral Fat
While there’s no magic bullet for targeting and losing visceral fat specifically, there are plenty of research-backed strategies to help reduce it as part of overall fat loss.
6 Things You Should Do to Lose Visceral Fat, According to Dietitians
The Bottom Line
Not all body fat is created equally. Visceral fat surrounds your organs and is a type of fat that is important to keep in check, as excess amounts can lead to health complications such as heart disease, high blood pressure and diabetes. There are lifestyle changes you can make to help reduce visceral fat, which include: regular exercise, limiting alcohol, managing stress, eating more fruits and veggies, and getting enough sleep. While you can’t target losing visceral fat specifically, adopting these habits into your routine over time can help you reach your goals and support your overall health.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Science Direct.Visceral Fat.Ruiz-Castell M, Samouda H, Bocquet V, Fagherazzi G, Stranges S, Huiart L.Estimated visceral adiposity is associated with risk of cardiometabolic conditions in a population based study.Sci Rep. 2021;11(1):9121. doi:10.1038/s41598-021-88587-9Silveira EA, Kliemann N, Noll M, Sarrafzadegan N, de Oliveira C.Visceral obesity and incident cancer and cardiovascular disease: An integrative review of the epidemiological evidence.Obes Rev. 2021;22(1):e13088. doi:10.1111/obr.13088ScienceDirect.Obesity.Yu JY, Choi WJ, Lee HS, Lee JW.Relationship between inflammatory markers and visceral obesity in obese and overweight Korean adults: An observational study.Medicine (Baltimore). 2019;98(9):e14740. doi:10.1097/MD.0000000000014740Maillard F, Pereira B, Boisseau N.Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis.Sports Med. 2018;48(2):269-288. doi:10.1007/s40279-017-0807-yGiannos P, Prokopidis K, Candow DG, et al.Shorter sleep duration is associated with greater visceral fat mass in US adults: Findings from NHANES, 2011-2014.Sleep Med. 2023;105:78-84. doi:10.1016/j.sleep.2023.03.013Xiao Y, Liu D, Cline MA, Gilbert ER.Chronic stress, epigenetics, and adipose tissue metabolism in the obese state.Nutrition & Metabolism. 2020;17(1). doi:10.1186/s12986-020-00513-4van Eekelen E, Geelen A, Alssema M, et al.Sweet Snacks Are Positively and Fruits and Vegetables Are Negatively Associated with Visceral or Liver Fat Content in Middle-Aged Men and Women.J Nutr. 2019;149(2):304-313. doi:10.1093/jn/nxy260Lampenius I, Harjutsalo V, Parente EB, Groop PH; FinnDiane Study Group.Associations between alcohol consumption and body fat distribution in type 1 diabetes.Diabetes Res Clin Pract. 2023;204:110891. doi:10.1016/j.diabres.2023.110891
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Science Direct.Visceral Fat.Ruiz-Castell M, Samouda H, Bocquet V, Fagherazzi G, Stranges S, Huiart L.Estimated visceral adiposity is associated with risk of cardiometabolic conditions in a population based study.Sci Rep. 2021;11(1):9121. doi:10.1038/s41598-021-88587-9Silveira EA, Kliemann N, Noll M, Sarrafzadegan N, de Oliveira C.Visceral obesity and incident cancer and cardiovascular disease: An integrative review of the epidemiological evidence.Obes Rev. 2021;22(1):e13088. doi:10.1111/obr.13088ScienceDirect.Obesity.Yu JY, Choi WJ, Lee HS, Lee JW.Relationship between inflammatory markers and visceral obesity in obese and overweight Korean adults: An observational study.Medicine (Baltimore). 2019;98(9):e14740. doi:10.1097/MD.0000000000014740Maillard F, Pereira B, Boisseau N.Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis.Sports Med. 2018;48(2):269-288. doi:10.1007/s40279-017-0807-yGiannos P, Prokopidis K, Candow DG, et al.Shorter sleep duration is associated with greater visceral fat mass in US adults: Findings from NHANES, 2011-2014.Sleep Med. 2023;105:78-84. doi:10.1016/j.sleep.2023.03.013Xiao Y, Liu D, Cline MA, Gilbert ER.Chronic stress, epigenetics, and adipose tissue metabolism in the obese state.Nutrition & Metabolism. 2020;17(1). doi:10.1186/s12986-020-00513-4van Eekelen E, Geelen A, Alssema M, et al.Sweet Snacks Are Positively and Fruits and Vegetables Are Negatively Associated with Visceral or Liver Fat Content in Middle-Aged Men and Women.J Nutr. 2019;149(2):304-313. doi:10.1093/jn/nxy260Lampenius I, Harjutsalo V, Parente EB, Groop PH; FinnDiane Study Group.Associations between alcohol consumption and body fat distribution in type 1 diabetes.Diabetes Res Clin Pract. 2023;204:110891. doi:10.1016/j.diabres.2023.110891
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Science Direct.Visceral Fat.Ruiz-Castell M, Samouda H, Bocquet V, Fagherazzi G, Stranges S, Huiart L.Estimated visceral adiposity is associated with risk of cardiometabolic conditions in a population based study.Sci Rep. 2021;11(1):9121. doi:10.1038/s41598-021-88587-9Silveira EA, Kliemann N, Noll M, Sarrafzadegan N, de Oliveira C.Visceral obesity and incident cancer and cardiovascular disease: An integrative review of the epidemiological evidence.Obes Rev. 2021;22(1):e13088. doi:10.1111/obr.13088ScienceDirect.Obesity.Yu JY, Choi WJ, Lee HS, Lee JW.Relationship between inflammatory markers and visceral obesity in obese and overweight Korean adults: An observational study.Medicine (Baltimore). 2019;98(9):e14740. doi:10.1097/MD.0000000000014740Maillard F, Pereira B, Boisseau N.Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis.Sports Med. 2018;48(2):269-288. doi:10.1007/s40279-017-0807-yGiannos P, Prokopidis K, Candow DG, et al.Shorter sleep duration is associated with greater visceral fat mass in US adults: Findings from NHANES, 2011-2014.Sleep Med. 2023;105:78-84. doi:10.1016/j.sleep.2023.03.013Xiao Y, Liu D, Cline MA, Gilbert ER.Chronic stress, epigenetics, and adipose tissue metabolism in the obese state.Nutrition & Metabolism. 2020;17(1). doi:10.1186/s12986-020-00513-4van Eekelen E, Geelen A, Alssema M, et al.Sweet Snacks Are Positively and Fruits and Vegetables Are Negatively Associated with Visceral or Liver Fat Content in Middle-Aged Men and Women.J Nutr. 2019;149(2):304-313. doi:10.1093/jn/nxy260Lampenius I, Harjutsalo V, Parente EB, Groop PH; FinnDiane Study Group.Associations between alcohol consumption and body fat distribution in type 1 diabetes.Diabetes Res Clin Pract. 2023;204:110891. doi:10.1016/j.diabres.2023.110891
Science Direct.Visceral Fat.
Ruiz-Castell M, Samouda H, Bocquet V, Fagherazzi G, Stranges S, Huiart L.Estimated visceral adiposity is associated with risk of cardiometabolic conditions in a population based study.Sci Rep. 2021;11(1):9121. doi:10.1038/s41598-021-88587-9
Silveira EA, Kliemann N, Noll M, Sarrafzadegan N, de Oliveira C.Visceral obesity and incident cancer and cardiovascular disease: An integrative review of the epidemiological evidence.Obes Rev. 2021;22(1):e13088. doi:10.1111/obr.13088
ScienceDirect.Obesity.
Yu JY, Choi WJ, Lee HS, Lee JW.Relationship between inflammatory markers and visceral obesity in obese and overweight Korean adults: An observational study.Medicine (Baltimore). 2019;98(9):e14740. doi:10.1097/MD.0000000000014740
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;48(2):269-288. doi:10.1007/s40279-017-0807-y
Giannos P, Prokopidis K, Candow DG, et al.Shorter sleep duration is associated with greater visceral fat mass in US adults: Findings from NHANES, 2011-2014.Sleep Med. 2023;105:78-84. doi:10.1016/j.sleep.2023.03.013
Xiao Y, Liu D, Cline MA, Gilbert ER.Chronic stress, epigenetics, and adipose tissue metabolism in the obese state.Nutrition & Metabolism. 2020;17(1). doi:10.1186/s12986-020-00513-4
van Eekelen E, Geelen A, Alssema M, et al.Sweet Snacks Are Positively and Fruits and Vegetables Are Negatively Associated with Visceral or Liver Fat Content in Middle-Aged Men and Women.J Nutr. 2019;149(2):304-313. doi:10.1093/jn/nxy260
Lampenius I, Harjutsalo V, Parente EB, Groop PH; FinnDiane Study Group.Associations between alcohol consumption and body fat distribution in type 1 diabetes.Diabetes Res Clin Pract. 2023;204:110891. doi:10.1016/j.diabres.2023.110891
