What you need to know about losing visceral fat

Reducing visceral fat—fat stored deep within the abdomen around organs—might not hinge on extreme calorie cutting or intense cardio, suggests wellness coach Tanvi Parikh. Dt Shalini Bliss of PSRI Hospital, Delhi, elucidates that multiple factors such as diet, exercise, sleep, stress, age, and hormones impact visceral fat levels.

While "eat less, move more" is commonly advised, Bliss clarifies it isn't always sufficient for visceral fat reduction. Both diet quality, exercise, genetics, and lifestyle factors play a role. Bliss emphasizes that sustainable lifestyle changes, including a balanced diet rich in protein, vegetables, fruit, whole grains, and fiber, alongside regular aerobic activity and strength training, are more effective.

She advises limiting sugary drinks and processed foods, staying active throughout the day, and managing stress. While weight loss indicates overall fat loss, the scale can't pinpoint visceral fat loss; waist circumference might offer a rough estimate. Imaging like CT or MRI can directly measure visceral fat but isn't routine. DEXA scans provide body composition details but aren't necessary solely for visceral fat tracking.