Visceral fat is the nasty kind of fat you want to get rid of as fast as possible. While it’s not as obvious as subcutaneous fat, visceral fat lurks deep within your body, around internal organs — and it’s linked to serious health problems like insulin resistance, hypertension, and heart disease.
It’s also important to know that visceral fat is different to subcutaneous fat (the fat you can pinch) and that while exercise can reduce visceral fat, it isn’t the only factor involved in doing so.
To help you understand how to reduce visceral fat, we’ve put together some of the best exercises for getting rid of this stubborn form of body fat.
- Cardio exercises. Cardio exercises are aerobic in nature and burn calories quickly. If you have been trying to lose weight for a while without much success, try cardio exercises! They’re a great solution for improving your cardiovascular health, losing weight and toning your body all at once. If you’re looking for something less intense than running or cycling, try walking briskly or hiking at a moderate pace for an intense workout that’s easy on joints.
- Sprinting and high-intensity interval training (HIIT) are two more methods that can help shed excess visceral fat by increasing your body’s ability to burn fat for fuel. HIIT involves alternating between short bouts of high intensity (such as 30 seconds of sprinting at a fast pace) and longer periods of rest or recovery (such as 90 seconds of walking at a moderate pace).
- Weight training exercises. Lifting weights is another form of exercise that can help you shed visceral fat and increase muscle mass. It also promotes bone strength and improves your overall health.
In addition to changes in fitness, a healthy diet is imperative for losing visceral fat. A diet rich in fruits and vegetables, whole grains, lean protein, healthy fats, and limited sugar will help reduce visceral fat.