Can You Target Losing Visceral Fat?

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.

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 for Lose 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. 

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.

• Incorporate HIIT Exercises: Adding a day or two of high-intensity interval training (HIIT) into your weekly exercise routine is one research-backed way to support losing visceral fat, says Smith. HIIT involves short bursts of fast and intense exercises followed by periods of rest. For example, doing 30 seconds of pushups, followed by 30 seconds of squats and then 30 seconds of crunches. Then repeating the sequence two to three more times, allowing for 1-minute breaks between sets. HIIT can help you lose fat, as it can increase your overall calorie burn during and even after exercise.
• Engage in Regular Exercise: Mitri explains that aerobic exercises like walking, jogging, running and biking are most effective for reducing visceral fat. Strength training is also important and can help you build muscle, improve strength and create a leaner physique. Over time, try to work your way up to doing 30 minutes of exercise most days of the week.  
• Get Enough Sleep: Insufficient sleep can lead to an increase in abdominal fat. A study found that participants gained visceral fat during periods of sleep restriction. Shoot for at least seven to nine hours of sleep each night to support your health.
• Manage Stress: Chronic stress can raise levels of the “fight-or-flight” hormone cortisol, and too much cortisol can trigger visceral fat storage, says Mitri. Managing stress is key to reducing visceral fat. She recommends dedicating as little as 5 minutes a day to a stress-relief activity that works for you, such as yoga, meditation, deep-breathing exercises or writing in a gratitude journal. 
• Eat More Fruits and Vegetables: Fruits and veggies are packed with fiber, vitamins, minerals and antioxidants, which help keep your body running efficiently, reduce inflammation and support weight loss, says Smith: “All of these factors work together to also help you reduce visceral fat.” Add one fruit or veggie into a meal you already enjoy. For example, top morning eggs with mushrooms, tomatoes and spinach, or stir blueberries and raspberries into your bowl of oats. 
• Reduce Alcohol Intake: Drinking too much alcohol of any kind can increase the amount of visceral fat in your body, says Mitri. She points out alcohol is calorie-dense, can be high in added sugar and strains the liver. It also lowers your inhibitions, which could lead to overeating or making food choices that don’t align with your goals.

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.