How to Get Rid of Abdominal Fat or Visceral Fat and Live a Healthier Life

When we talk about losing fat, most of us picture the kind you can pinch—subcutaneous fat. But did you know another type of fat, hidden deeper in your body, plays a much bigger role in your overall health? It’s called visceral fat, and it surrounds your internal organs.

While visceral fat does serve a purpose, too much of it can pose serious health risks, increasing your chances of conditions like heart disease, diabetes, and more.

This article aims to help you understand visceral fat, why it’s important to reduce it, and how to target it effectively. By managing your visceral fat, you’re improving your health and setting yourself up to look and feel your best.

Since tackling abdominal fat requires a strategic approach, it’s always smart to seek guidance from fitness experts. That’s where Crunch’s trainers come in. They’ll work with you to create tailored workout routines and diet plans to help you reduce visceral fat safely and efficiently.

Ready to take control of your health and fitness? Let’s dive in!

Visceral Fat & Subcutaneous Fat: Differences

Understanding body fat is more complex than just what you can see or feel. Our body stores fat in two main forms: subcutaneous fat and visceral fat.

Although both types contribute to your overall body fat percentage and weight, they differ significantly in their location, function, and health implications.

Let’s take a closer look at these two fat types.

Where Are Both Located?

Visceral fat is stored deep within your abdominal cavity, wrapping around vital organs like the liver, stomach, and intestines. Unlike subcutaneous fat, which sits just under the skin and is more visible, visceral fat is hidden, often called “hidden fat.” This proximity to abdominal organs makes visceral fat particularly dangerous because it can release toxic substances that impact your health.

How Much Visceral Fat Is Acceptable?

A healthy body fat percentage varies by individual, but too much visceral fat can increase your risk factor for serious health problems. One way to measure visceral fat indirectly is by checking your waist size with a tape measure. A waist circumference under 35 inches is considered healthy for women, while it’s under 40 inches for men.

How Do You Measure Visceral Fat?

While advanced imaging like MRIs can directly measure visceral fat, a simpler method is monitoring your waist measurement and body mass index (BMI). A high BMI combined with a large waist size may indicate abdominal obesity, meaning you have too much visceral fat.

What Health Problems Are Associated With Too Much Visceral Fat?

Excess visceral fat poses several serious health risks, including:

• Heart Disease: Increases the likelihood of cardiovascular problems.

• Type 2 Diabetes: Contributes to insulin resistance, a key factor in developing diabetes.
• High Blood Pressure: Places added strain on your heart and arteries.
• Strokes: Raises the risk of life-threatening brain damage.
• Certain Cancers: Research links high visceral fat levels to a greater risk of some cancers.
• Alzheimer’s Disease: Studies suggest it may increase the chance of cognitive decline.
• High Cholesterol: This leads to imbalanced cholesterol levels, impacting overall health.

Reducing this unhealthy amount of fat through a healthy diet and regular physical activity is essential for managing these risks. Lowering visceral fat improves your health and helps you enjoy a longer, happier, and more active life.

Seven Ways to Burn Visceral Fat

Burning visceral fat takes dedication, but it’s achievable with the right approach. It boils down to eating fewer calories than you consume and increasing your energy expenditure through physical activity. While this sounds simple, getting the results you want can feel overwhelming.

That’s where Crunch Fitness comes in. With the help of our experienced personal trainers, you can tackle this challenge head-on. Here’s how we can help:

1. Set Realistic Fat Loss Goals: Our trainers work with you to set achievable targets. Forget the crash diets and extreme routines; we focus on steady weight loss that improves your health and reduces visceral fat risks over time.
2. Track Your Starting Measurements: Measuring visceral fat isn’t easy on your own, but our trainers use professional tools to assess waist circumference, body mass index, and other metrics to monitor progress accurately.
3. Calculate Your Daily Calorie Needs: Understanding how your body stores fat and how many calories you burn daily is key. Crunch’s trainers will calculate this for you, ensuring your plan is effective and customized.
4. Create a Sustainable Action Plan: We help you build a plan that fits your lifestyle, combining diet and exercise in a manageable, not overwhelming way.
5. Design Your Workout Schedule: Our trainers create tailored routines focusing on strength, aerobic, and high-intensity interval training (HIIT) to help you burn fat while preserving muscle mass.
6. Plan Your Nutrition Strategy: We’ll help you create a healthy diet that consumes fewer calories but doesn’t sacrifice flavor or satisfaction.
7. Get Help From a Weight Loss Expert: Don’t go it alone. Crunch’s trainers provide support, accountability, and expert advice, helping you stay on track.

Ready to take control of your body weight and achieve your goals? We’re here to help!

What Are the Most Effective Visceral Fat-Burning Exercises?

If you’re wondering how to decrease visceral fat, a well-rounded workout routine is key. While burning visceral fat takes dedication, incorporating different types of exercises can make the process more effective and enjoyable.

A varied approach ensures your body stays balanced, prevents boredom, and maximizes calorie burn, helping you get rid of visceral fat faster.

Let’s explore the most effective exercises for reducing visceral fat and how Crunch’s trainers can help you achieve optimal results.

High-Intensity Interval Training (HIIT)

For those looking to lose abdominal fat fast, HIIT is a game-changer. This workout alternates between short bursts of intense activity and brief rest periods, allowing you to burn more calories in less time. HIIT also boosts your metabolism, helping your body burn fat after you’re done. Whether sprinting, cycling, or burpees, HIIT is excellent for reducing abdominal obesity and targeting too much visceral fat.

Core Strengthening Workouts

Strong abdominal muscles are crucial to losing abdominal fat and supporting overall body strength. Exercises like planks, leg raises, and Russian twists improve your core and complement your body shape by toning your midsection. While core exercises alone won’t directly target visceral fat, they’re essential for a balanced routine and improving posture.

Full-Body Resistance Training

Building muscle mass through resistance training is a fantastic way to burn visceral fat. Workouts like squats, deadlifts, and push-ups activate multiple muscle groups, increasing calorie burn and boosting metabolism. Adding resistance training to your diet and exercise plan helps preserve muscle while reducing total body fat, giving you long-term results and a leaner look.

Cardio Training

Cardio exercises like running, active walking, and cycling help reduce visceral fat. These activities improve heart health, lower blood pressure, and burn calories efficiently. Regular cardio, especially with healthy eating, is a cornerstone of achieving a healthy weight and lowering the risk of visceral fat.

Active Recovery & Low-Intensity Training

Don’t overlook the importance of active recovery days. Low-intensity activities like yoga, stretching, or light swimming help reduce inflammation, improve flexibility, and prevent burnout. These sessions keep you moving without straining your body, contributing to steady weight loss and overall weight management.

Why a Mixed Approach Works Best?

Combining these exercise types creates a balanced routine that maximizes your ability to burn visceral fat. Each workout serves a unique purpose, from building strength to enhancing cardiovascular health. This variety also prevents monotony, keeping your fitness journey enjoyable and sustainable.

At Crunch Fitness, our trainers specialize in designing customized workout plans to help you reach your goals safely and effectively. Whether you’re new to fitness or an experienced gym-goer, they’ll create a routine tailored to your needs, ensuring you lose weight, improve your body fat percentage, and feel confident in your progress.

With their guidance, you can burn extra fat and enjoy the health benefits of reducing too much visceral fat while staying motivated and injury-free. Let’s get moving—together!

What Daily Habits Can Help Burn Visceral Fat?

Burning visceral fat isn’t just about intense workouts—it’s also about adopting daily habits that support your overall health. By focusing on a healthy lifestyle, you can target visceral fat removal, improve your body fat percentage, and lower visceral fat risks.

Here’s how small changes in your day-to-day routine can make a big difference:

• Optimize Your Protein Intake: Eating enough protein helps you burn fat and build muscle mass, which increases your metabolism. Include lean protein sources like chicken, fish, tofu, or eggs to help you feel fuller for longer and prevent overeating.
• Increase Your Fiber: Fiber-rich foods like vegetables, fruits, and whole grains are essential for weight management. They help you stay full, improve digestion, and reduce cravings. Increasing fiber intake can help reduce visceral fat by promoting a calorie deficit.
• Reduce Your Refined Carbs: Refined carbs, like sugary snacks and white bread, are linked to abdominal obesity and high blood pressure. Swapping them for whole grains and other healthy eating choices can prevent too much visceral fat from accumulating.
• Keep Properly Hydrated: Staying hydrated helps your body function efficiently and supports your efforts to burn visceral fat. Drinking water instead of sugary drinks reduces empty calorie intake and energizes you during physical activity.
• Get Quality Sleep: Sleep is crucial for weight loss and reducing health risks like metabolic syndrome. Not getting sufficient sleep can lead to hormonal imbalances that cause your body to store fat more easily.

• Manage Your Stress Levels: Chronic stress triggers the release of cortisol, which encourages the body to store fat around your abdomen. Activities like yoga, meditation, or light walking can help reduce stress and promote overall wellness.

By combining these habits with professional guidance, you’ll lose abdominal fat fast and adopt lasting changes for a healthier, happier life.

Transform Your Body With the Crunch Fitness!

To truly learn how to get rid of abdominal fat, it’s all about consistency. With the right tools and support, you can achieve your fitness goals and feel your best daily!

Crunch promotes a culture of positivity, inclusivity, and fun with no judgments by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership, or join Crunch now. We’re here for you – at the gym or at home. Access the best live & on-demand workouts anytime, anywhere with Crunch+. Ready to get sweaty? Try hundreds of workouts for free! Start your free trial now!

FAQ’s

Can You Really Target Abdominal Fat Specifically?

You can’t spot-reduce fat, but losing overall body fat will help reduce visceral fat around the abdomen.

How Long Does It Take to Actually Lose Visceral Fat?

It varies, but with consistent diet and exercise, you can see noticeable changes in a few weeks. A steady weight loss of 1–2 pounds per week is ideal.

What Exercises Burn the Most Abdominal Fat?

HIIT, core exercises, and full-body resistance training are great for burning visceral fat and toning the abdominal area.

Is Cardio or Strength Training Better for Losing Visceral Fat?

Both are important! Cardio burns calories, while strength training builds muscle mass, helping you burn more calories at rest.

How Often Should I Work Out to Lose Abdominal Fat?

Aim for 150 minutes of moderate cardio per week and 2-3 strength training sessions to effectively burn visceral fat.

How Does Stress Affect Visceral Fat?

Stress increases cortisol, which leads to more fat storage around your abdomen. Managing stress is key to reducing visceral fat.

Which Foods Help to Reduce Abdominal Fat?

Eat fiber-rich foods, lean proteins, and healthy fats while avoiding sugary snacks and refined carbs to help reduce abdominal fat.