You’ve probably heard of visceral fat, a kind of fat found within your abdominal cavity.
You can’t see visceral fat. But as it builds up in your abdominal cavity it makes your belly big and bloated.
Fortunately, there are proven ways to get rid of visceral fat.
In this article we’ll explore why visceral fat is so harmful, and what you can do to quickly get rid of visceral fat.
What Is Visceral Fat?
Visceral fat is the fat found in the abdominal cavity, surrounding vital organs like the intestines, pancreas, and liver.
You can’t directly see visceral fat. On the other hand, subcutaneous fat is found just below your skin. So you can see it … and feel it.
If you reach down and pinch your belly right now, what you’re pinching is subcutaneous fat.
But belly fat and a large waist are also signs you may have too much visceral fat. And that visceral fat can pose a serious health risk.
Why Is Visceral Fat Dangerous?
According to Harvard Medical School, visceral fat has been linked to increased risk for cardiovascular disease and type 2 diabetes.
In women, it’s also been associated with breast cancer. (3)
Visceral fat can also trigger the production of inflammatory hormones. Elevated levels of these hormones can lead to chronic inflammation, a condition associated with an increased risk of stroke, heart disease, Alzheimer’s disease, and kidney disease. (4)
But these aren’t the only reasons visceral fat is dangerous.
Another reason visceral fat is dangerous is because it produces inflammatory hormones and free fatty acids that travel via the portal vein to the liver. (5)
To understand why this is so dangerous, think of the portal vein as an interstate highway delivering blood from the intestines, pancreas, and spleen to the liver.
Your liver needs a constant supply of fresh blood. What it doesn’t need are the inflammatory hormones and fatty acids produced by visceral fat.
These inflammatory hormones and fatty acids can cause fat to build up in the liver, potentially leading to liver insulin resistance and type 2 diabetes.
How Do You Get Rid Of Visceral Fat?
As you’ve seen, visceral fat poses a serious risk to your health. That’s the bad news.
The good news is visceral fat is easier to get rid of than subcutaneous fat.
In fact, you can follow the strategies below to quickly get rid of visceral fat, with benefits ranging from lower blood pressure to better cholesterol levels to a flatter belly.
1. Increase Your Aerobic Activity
Aerobic activities like walking, jogging, and cycling are proven ways to melt visceral fat.
That shouldn’t surprise you.
What might surprise you is that simply doing 30 minutes of aerobic activity four times a week may be enough to reduce visceral fat, even if you make no other diet or lifestyle changes. (6)
If you’ve struggled in the past to stick with aerobic activities or other forms of exercise, that’s okay.
You can start over today with a five minute walk. The important thing is to start small and stay consistent.
2. Rethink Your Drink
If you regularly drink sugary drinks like soda, you’re not alone.
According to a recent Gallup poll, 48 percent of surveyed Americans — nearly half! — drink soda on a daily basis.
And if you’re one of those Americans who sips soda, it may be time to rethink your drink.
That’s because drinking soda causes you to gain a whopping 27 percent more visceral fat than people who don’t drink soda, according to a Harvard Medical School study. (7)
3. Drink This Instead
Next time you feel like cracking open a cola, why not grab a green tea instead?
Green tea is a rich source of antioxidants, substances that fight and may even prevent cell damage.
Green tea has also been shown to improve blood flow and lower cholesterol. (8)
So as you can see, green tea is a very healthy drink. And new research suggests green tea may also help get rid of visceral fat.
In animal studies, the major green tea polyphenol — epigallocatechin-3-gallate — has been shown to inhibit obesity, metabolic syndrome, and fatty liver disease. (9)
4. Get More Sleep
Did you know that more than a third of American adults aren’t getting the sleep they need? (10)
Not getting enough sleep makes you feel tired, cranky, and disconnected.
And new studies show not getting enough sleep also increases your risk of visceral fat gain. (11)
Happily, studies also that getting more sleep may help reduce visceral fat.
In fact, a recent study showed that upping your sleep from 6 hours or less to 7 — 8 hours per night reduces visceral fat gain by 26 percent! (12)
5. Reduce Stress
We live in a hectic, fast-paced world.
And it’s easy to feel stressed out and overwhelmed.
If you frequently feel stressed out, then there’s a good chance your body is flooded with cortisol, the stress hormone.
That’s bad news, though, because studies show that too much cortisol can increase visceral fat storage. (13)
One of the best things you can do for your health is to reduce stress.
There are all sorts of ways to reduce stress, including, taking time for yourself, meditation, prayer, exercise, or just spending quality time with family and friends.
You may also consider magnesium supplementation.
Magnesium is Nature’s “relation mineral” and it’s a safe, natural way to reduce stress.
How About You?
If you’ve got more than an inch to pinch on your waist, then there’s a good chance visceral fat is smothering your intestines, pancreas, and liver.
In fact, the liver tends to be harmed the most by visceral fat.
Fortunately, there’s a way to boost your liver health while reducing visceral fat and shrinking your belly at the same time.
It’s a powerful, proven formula of 16 all-natural ingredients that’s already been used by 121,000 men and women all around the world.
And if you’re worried about visceral fat, your liver health, or, you’d just like a safe and effective way to manage your weight, then you’ll want to see this: