Learn How To Check Visceral Fat And Effective Strategies To Burn It

In today's sedentary lifestyle and abundant processed foods, monitoring and reducing visceral fat has become increasingly important for maintaining optimal health. Visceral fat, also known as intra-abdominal fat, is the fat that surrounds the internal organs in the abdominal cavity. Unlike subcutaneous fat beneath your skin, which is visible, visceral fat, a type of belly fat, is present in-depth within your abdominal cavity surrounding vital organs.  

It’s been found that 10% of an individual’s body fat is visceral fat. Its accumulation significantly affects one's physical appearance and poses significant health risks, including cardiovascular diseases and type 2 diabetes. 

Therefore, understanding how to check visceral fat levels and implementing effective strategies to prevent visceral fat causes helps in promoting your wellness and longevity. To address this pressing need, this blog discusses how to check visceral fat levels, ranging from simple measurements to advanced imaging techniques, giving a visceral fat level chart for better understanding. Along with the best strategies for burning visceral fat, encompassing dietary modifications, lifestyle changes, and exercise routines. 

So, keep reading to understand the importance of visceral fat management! 

Table Of Contents 

1. How To Check Visceral Fat? 

2. How Much Visceral Fat Is Normal? 

3. How To Burn Visceral Fat? 

4. How Do You Lose Visceral Fat? 

5. Dietitian’s Recommendation 

6. The Final Say 

7. FAQs 

8. References 

How To Check Visceral Fat? 

Unlike subcutaneous fat, which lies beneath your skin, noticeable visceral fat, also known as intra-abdominal fat, resides in your abdominal cavity. Visceral fat is concealed and surrounds vital organs like the pancreas, intestines, and liver. Despite its elusive nature, visceral fat influences your regular physiological processes, contributing to chronic diseases and playing a significant role in your health.  

Individuals should consult healthcare professionals to assess and interpret visceral fat levels accurately. This chart references professional medical advice or personalised health management and risk reduction recommendations.  

Also Read: Stretches To Lose Belly Fat: Read Here To Shed Stubborn Pounds Easily At Home! 

How To Burn Visceral Fat? 

Addressing visceral fat requires a multifaceted approach incorporating dietary modifications and lifestyle changes. Let’s explore these ways to reduce belly fat and, more specifically, visceral fat in the right way: 

1. Inculcate Healthy Eating Habits 

To develop healthy eating habits, prioritise nutrient-rich foods such as leafy greens, colourful vegetables, lean proteins like tofu, chicken breast and healthy fats such as avocados and nuts. Aim to include different food groups in your meals to ensure you're getting a wide range of essential nutrients. Also, focus on dietary habits like portion control and mindful eating which supports your weight loss by preventing overeating. 

Incorporating these regular healthy habits eventually promotes satiety, improves energy levels, and ultimately reduces visceral fat. 

2. Limit Having Added Sugars 

Be vigilant when checking food labels for added sugars disguised as sucrose, high-fructose corn syrup, or dextrose. Avoid sugary snacks, sodas, and processed foods, opting instead for whole foods that are naturally sweetened, like fruits. Consider using alternatives like stevia or monk fruit sweeteners in moderation. 

Minimising added sugars in your diet can prevent spikes in blood sugar levels, reduce cravings, and limit visceral fat accumulation. 

3. Consider Intermittent Fasting 

Experiment with different intermittent fasting methods, such as the most preferred 16/8 method, which involves fasting for 16 hours followed by eating within an 8-hour window, or the renowned 5:2 diet, which involves eating normally for five days and then restricting calories for two non-consecutive days. Also, try a week-long intermittent fasting diet plan for better results. During fasting periods, focus on staying hydrated with water, herbal teas, or black coffee. 

Intermittent fasting can help regulate insulin sensitivity, promote fat oxidation, and reduce visceral fat over time. 

4. Limit Excessive Alcohol Intake 

Be mindful of alcohol consumption by setting limits on the number of drinks you consume per day or week. Opt for lower-calorie options like light beer or wine spritzers and consider alternating alcoholic beverages with water or other non-alcoholic drinks. Avoid binge drinking, as it can increase your calorie intake and hinder your weight loss efforts. 

By moderating your alcohol intake, you can reduce the risk of visceral fat accumulation and support a healthier lifestyle overall. 

5. Make Regular Exercise Habit 

Introduce aerobic exercises and strength training into your weekly routine to incorporate good health habits. Aim for moderate-intensity aerobic activity of at least 150 minutes, like brisk walking or cycling, per week, along with two or more days of strength training targeting major muscle groups. Schedule your workouts at times that are convenient for you and consider enlisting the support of a workout buddy for accountability. 

By regularly exercising, you can increase calorie expenditure, build muscle mass, and decrease visceral fat levels. 

6. Try Stress Reduction Techniques 

Practice stress-reducing activities like deep breathing exercises, progressive muscle relaxation, or mindfulness meditation for at least 10-15 minutes daily. Consider adding yoga or tai chi to your routine, as these practices combine movement with relaxation techniques. Also, prioritise self-care that helps you unwind, like spending time outdoors, reading, or listening to calming music. 

By managing stress effectively, you can lower cortisol levels, reduce emotional eating, and support the reduction of visceral fat. 

7. Try 9-Pointers Adequate Sleep 

Schedule a consistent sleep by going to bed and waking up at the same time each day, even on weekends. Specifically, for the proper 9-pointers sleep, go to bed by 9 pm and wake up by 3 am if possible, to start your day early after getting sufficient rest. From 9 am to 12 am, you get 2 pointers of sleep per hour, followed by 1 pointer of sleep between 12 am to 3 am. So, make a relaxing bedtime routine after taking a warm bath, signalling your body that it's time to wind down. 

By prioritising adequate sleep, you can regulate hunger hormones, improve metabolic function, and promote visceral fat burning while supporting your overall health. 

Also Read: Belly Fat Loss Diet Plan: 10 Foods, Tips & Exercises 

How Do You Lose Visceral Fat? 

Note these strategies you can follow to lose visceral fat quickly for reference: 

Also Read: How To Do Abdominal Breathing Exercise? 

Dietitian’s Recommendation 

As a dietitian, I advise opting for a balanced diet rich in whole foods like fruits, vegetables, lean proteins, and healthy fats. Limit processed foods, sugary snacks, and refined carbs. Combine regular exercise and stress management for effective visceral fat reduction and improved health outcomes.  

                                                                       Dt. Akshata Gandevikar  

The Final Say 

This is how by understanding the risks of visceral fat accumulation and implementing targeted lifestyle interventions, we can take proactive steps to reduce visceral fat, mitigate chronic disease risk, and improve overall well-being. Visceral fat may be invisible to the naked eye, but its effects on health are far-reaching and profound. We can reclaim control over our health and strive for a healthier future through a holistic approach encompassing dietary modifications, regular physical activity, stress management, and healthy diet and lifestyle tips. 

Remember, small changes yield significant results, so start prioritising your health today by reducing visceral fat to achieve optimal health.  

FAQs 

1. How to get rid of visceral fat quickly? 

While there's no quick fix, adopting a balanced diet and regular exercise is the best solution. Focus on eating whole, nutrient-rich foods, limiting added sugars and processed foods, and incorporating aerobic and strength-training exercises into your routine. 

2. How can I differentiate between subcutaneous fat versus visceral fat? 

Subcutaneous fat is visible just beneath the skin, while visceral fat is located deep within the abdominal cavity, surrounding vital organs. Subcutaneous fat is associated with cosmetic concerns, while visceral fat poses more significant health risks. 

3. What are some of the best exercises for visceral fat? 

Effective exercises for reducing visceral fat include cardiovascular activities like brisk walking, jogging, cycling, and swimming, as well as strength-training exercises targeting major muscle groups. High-intensity interval training (HIIT) can also be beneficial. 

4. What does a visceral fat diet include? 

A visceral fat-reducing diet should focus on whole, nutrient-dense foods like lean proteins, various fruits and healthy fats. It should also limit added sugars, refined carbohydrates, and processed foods. Adequate hydration and portion control are also important. 

5. What is the visceral fat range male must consider? 

The healthy range for visceral fat in males is typically less than 12 square centimetres, as measured by imaging techniques like CT scans or MRI. 

6. What is the visceral fat range female must consider? 

In females, a healthy range for visceral fat is generally less than 8 square centimetres, as measured by imaging techniques like CT scans or MRI. 

7. How long does it take to reduce visceral fat?