Visceral Fat is linked to:

→ Insulin Resistance
→ Certain Cancers
→ Heart Disease
→ Diabetes

In this article, and in the video below, I share 6 research proven strategies to help you reduce visceral fat.

With 70% of adults in the US being overweight, this information is important!

So check out the article and watch the video for all the info.

Why Is Visceral Fat So Damaging?

Visceral fat is different from subcutaneous fat (The fat you can pinch on your belly), and more dangerous to our health, in a few ways:

It's inflammatory by nature

The visceral fat cells actually release inflammatory cytokines that lead to systemic inflammation AND additional visceral fat accumulation.

It gets less blood flow

The difference in blood flow between visceral fat and subcutaneous fat means it's harder to burn visceral fat with steady state cardio alone.

To reduce visceral fat, you need a combination of the 6 strategies below, including the right type of cardio exercise.

It has more receptors for stress hormones

Stress hormones include cortisol and adrenaline.

This increase in receptors is likely an ancestral function for storing fat that is no longer beneficial in our time of abundance.

It has a close correlation to disease

Mostly through the increase in bodily inflammation, visceral fat is linked to:

→ Insulin Resistance
→ Certain Cancers
→ Heart Disease
→ Diabetes

That highlights the importance of keeping visceral fat as low as possible.

Here are the 6 proven strategies to help you reduce visceral fat!

1. A High Protein Diet

A high protein diet supports lean muscle mass, keeps you full longer, and increases your metabolic rate.

The research from a study entitled “Effect of Protein Intake on Visceral Abdominal Fat…”, in The American Journal of Clinical Nutrition (2015), shows that those on a higher protein diet lost more visceral fat than those on a lower protein diet.

So the recommendation is to consume 1.5g of protein per Kg, or 0.7g per lb of body weight each day.

For a 200lb man, that’s 140g/day. If you’re 150lbs, it's around 100g/day.

To make sure you're able to hit this higher protein intake, plan for each meal to have around 30-40g of protein.

For breakfast, this could be 3 eggs (20g protein) + 7-ounces (200-gram) of unsweetened greek yogurt, with fruit (20g protein).

For lunch this could be a protein shake, and for dinner, 6 ounces of chicken breast, salmon, or turkey mince.

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2a. Time Restricted Eating (Intermittent Fasting)

Time restricted eating is a condensed period of eating, often 8 hours, combined with a period of fasting, often 16 hours, within each 24-hour day.

The benefits include:

→ Reduced insulin levels prompting the body to use stored fat (including visceral fat) for energy.

→ Increased autophagy, a cellular cleanup process that improves metabolic health.

In a study called Time-restricted eating with or without low-carbohydrate diet reduces visceral fat and improves metabolic syndrome published in Cell Reports, participants saw a 4% decrease in visceral fat in just 12 weeks!

The only difference in this particular study was this condensed period of eating. There was no restriction on calories consumed.

2b. 24-Hour Fasting

An alternative to intermittent fasting, is a 24-hour fast, 1-2 times per week.

This is what I do, and is what I recommend in my Fit Father programs.

A research study published in the journal “Obesity” by “Leibel et al. (2012)” demonstrated a significant reduction in visceral fat of around 7% in participants following an alternate-day fasting regimen compared to a calorie restriction group.

These longer fasting periods increase the amount of deep fat that's liberated for energy.

3. HIIT Workouts

High Intensity Interval Training is a workout that alternates short bursts of activity with short periods of rest.

HIIT triggers excess post-exercise oxygen consumption (EPOC), which increases calorie burn for hours after exercise.

It also improves insulin sensitivity which supports the loss of visceral fat.

A meta-analysis titled, “High-Intensity Interval Training Versus Moderate-Intensity Continuous Training for Reducing Visceral Fat”, in the Journal of Obesity (2018) recommends 3 sessions per week of HIIT training, using the protocol of 30 seconds high intensity, then 60 seconds of low intensity.

Doing this for a total of 20 minutes per session will adequately stimulate your metabolism, and release visceral fat stores.

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4. Gut & Digestive Health

There is a very clear connection between gut & digestive health, and visceral fat.

With all the ultra-processed foods in our supermarkets today, we're subjected to increasing amounts of sugar, and also pesticides used on non-organic foods (Glyphosate).

Both of these change your gut microbiome, which leads to systemic inflammation that is linked to visceral fat gain.

A study in Nature (2014) by Dr. Eran Elinav, Dr. Eran Segal, et al. titled Artificial sweeteners induce glucose intolerance by altering the gut microbiota showed that artificial sweeteners altered gut microbiota and led to a 30% increase in glucose intolerance within one week.

To improve your gut microbiome, you should make sure you're consuming foods high in probiotics. These include kombucha, sauerkraut, apple cider vinegar, yogurt, kefir, and sourdough bread.

You can also take probiotic supplements. An article titled Effects of Probiotics and Synbiotics on Weight Loss in Subjects with Overweight or Obesity: A Systematic Review recommends the use of 2 strains of probiotics in particular, Lactobacillus and Bifidobacterium.

The suggested dosage is 10 Billion CFUs of each of these probiotic strains.

5. Sleep & Stress Management

To decrease visceral fat, you must prioritize sleep quality and stress management.

In my earlier point, I showed you that visceral fat has more receptors for stress hormones, like cortisol and adrenaline.

Not getting enough sleep disrupts your hormone levels, particularly cortisol. Increased cortisol is picked up by these receptors, and they tell your body to hold on to more visceral fat.

A lack of sleep also disrupts your appetite regulating hormones, Leptin and Ghrelin. When you sleep, Leptin increases, while Ghrelin decreases.

When Ghrelin is low, it indicates you're full, so there's no need to eat. If this is disrupted, you're more likely to snack throughout the day.

Prioritize good sleep by having a set bedtime each day that ensures 7-8 hours of quality sleep. Also, reduce your light exposure at night, and catch up on sleep when you have more time over the weekend.

A study titled Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance goes deep into each of these key points.

6. Cold Exposure

You've probably seen the trend among health and biohacking influencers about cold plunges. Although I am a believer in the benefits, it's not just cold-plunging that I'm talking about in this point.

Cold showers, sleeping in a colder room, or going outside in lower temperatures in minimal clothing are all ways you can expose yourself to the cold, and reap the benefits.

The reason cold exposure is so beneficial in reducing visceral fat, is that it activates another type of fat, called brown adipose tissue, which specifically targets visceral fat stores.

It does this by increasing our core temperature and boosting our metabolism in times of cold exposure. It also helps to burn the calories from food intake, faster.

A study titled Brown adipose tissue-derived MaR2 contributes to cold-induced resolution of inflammation, published in the journal Nature Medicine shows that the beneficial effects of cold exposure on improving obesity-induced inflammation and insulin resistance depend on brown adipose tissue (BAT).

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Dead bugs have been a fundamental part of Pilates for years, as they allow you to strengthen your core without damaging or straining your back.

Research shows that the dead bug exercise is better than traditional crunches and other core training exercises.

Core muscles are designed to stiffen while muscles create movement. This combination allows for the best possible range of movement, flexibility, and strength.

Traditional crunches build core muscle but don’t boost the stability of your body — and they do increase the risk of a back injury.

Once you try the dead bug exercise, you’ll realize why it's so beloved.

Try sitting in a chair with your back pressed against the back of it. Now lift your arms over your head without sticking your ribs out and arching your back. If your lower back comes away from the back of the chair, you’re transferring the strain on your body to your lower back.

That’s the signal that core strength needs to be improved. 

A weak core means the potential to injure your back, preventing you from developing the strength you need to boost stability and performance with other exercises.

For reference, the name is simply because you look like a dead bug when you complete the exercise, but you definitely don’t feel like one with your increased core strength. In fact, you’ll be much better than a dead bug at getting back on your feet!

The Dead Bug Exercise: A Step-By-Step Guide

• • Lie on your back with your lower back against the floor, your legs bent at the knee with your feet flat on the floor, shoulder-width apart. Don’t forget that your lower back has a natural curve; you should be able to fit 3 fingers under it when laid on your back. Your arms should be by your sides, palms down.

• • Now lift both your arms up to the sky. Keep them straight with your hands directly above your shoulders. Contract your abs and focus on keeping them contracted as you complete the exercise.

• • Now bring both knees up, keeping the leg bent at 90 degrees. Your knees should be directly above your hips, and your calves parallel to the floor.

• • Now lower your left leg to the floor, straightening as you do so. At the same time, you’ll need to lower your right arm as close to the floor as possible, the arm should be above your head, still straight, and palm facing upwards. Your arm and leg need to move together, and they must not touch the floor, but they should come as close as possible! Your other arm and leg shouldn’t move from the starting position, and the movement must be slow and coordinated. Doing the dead bug fast will not improve core strength

• • Bring your left leg and right arm back to the starting position, and then lower your right leg and left arm. Keep the movement slow to avoid maintaining motion through momentum instead of core muscles. If you use momentum, your lower back will lift off the floor.

• • Now you just need to return your right leg/left arm to the starting position; that’s one rep.

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Dead Bug Variations

• • Change your limb order, such as two arms and one leg or even doing all of them at the same time. Use all your limbs by touching the knee that hasn’t moved with the other hand.

• • Try different directions, such as one knee bent, the other leg straight out but up at 45 degress, and the same with your hands. You’ll really feel your core burning.

• • Just use your legs by resting your hands on your stomach and slowly straightening one leg, returning it before doing the other. As always, focus on your core to ensure the exercise is effective.

• • Add a foam roller; keeping your feet on this and stopping it from moving really focuses your mind and helps to ensure you’re doing the exercise correctly.

• • Add a resistance band between your legs or fixed to a static object. It makes every move harder and more effective.

• • Use a yoga block between your foot and the wall. This will ensure one leg stays in position while you work the other side. Don’t forget to swap after 8-10 reps. This version is fantastic if you’re trying to build sprinting strength.

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Dead Bug Alternatives

The dead bug exercise is a type of anti-extension and anti-rotation exercise; that’s why they are so effective at building a strong core. But, no matter how good an exercise is, you need variety in order to keep your interest and continue to build strong core muscles.

The simple fact is that your body is incredibly good at adapting; changing your workout routine is essential to ensure it continues to be effective. So, here are some great alternatives to boost core strength effectively.

The Plank

The great thing about the plank is there is virtually no limit to the possibilities. You can try the standard starting pose, elbows on the ground, and toes with your body straight. You can upgrade to arms straight with just your hands on the ground. Or, you can try one of many other variations. Try one hand and one leg, or raise your legs when planking. They all work your core.

Back Extensions

You’ll need the right bench for this as your body needs to be face down over the bench with your legs and waist supported. You then bend from the waist up and down.

Ab Wheel Rollout

The classic ab wheel rollout requires a strong core to allow you to pull the ab wheel back to yourself; it’s not as easy as it looks.

Stability Ball

There are loads of options when using a stability ball that will help build core strength. Try simply sitting on it and having to maintain your balance, lying on it to lift your legs, or trying to plank off it. The burn in your core will be evident.

Farmers Walk

This classic exercise builds strength throughout your body while strengthening your core.

Holding a Dumbell

Try holding a dumbbell in your hand for as long as possible without bending; it’s effective at strengthening your core.

Walk Outs

Stand up, place your hands on the floor as close to your feet as you can, and then walk them as far away from your body as possible. Return and repeat. Sounds easy until you try it, but you’ll feel the burn in your core.

Stuart Carter, Dip. PT, Precision Nutrition 1
C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

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*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on the dumbbell French press.