Obesity has reached epidemic levels, with over 42% of American adults having unhealthy levels of body fat, including visceral fat, which significantly contributes to abdominal obesity.

Evidence shows that abdominal fat, especially visceral fat surrounding organs, increases the risk for heart disease, diabetes, and certain cancers.

The good news is that science has uncovered effective strategies for sustainably reducing visceral fat.

Understanding the mechanisms by which our bodies store and burn fat can help us take a more tailored approach.

This article analyses the scientific evidence behind popular weight loss methods to determine what works and what doesn’t for losing visceral fat.

The Role of Exercise

Exercise is one of the most powerful tools for visceral fat loss.

Physical activity burns calories and builds muscle, boosting your resting metabolism so you burn more fat throughout the day.

Research published in Obesity Reviews (2018) found that combining aerobic exercise with resistance training and HIIT particularly reduces visceral fat.

Aerobic exercise, such as jogging, cycling, or swimming, burns calories, while strength training builds muscle mass, which boosts the resting metabolic rate. HIIT has been shown to enhance fat oxidation and improve metabolic markers.

While core exercises like planks and crunches can strengthen the abdominal muscles, it has been shown that spot reduction of fat in specific areas is not possible. Fat loss occurs throughout the body in response to a calorie deficit.

​However, strong core muscles contribute to better posture and may enhance the appearance of a toned midsection.

The Impact of Diet

To lose fat, you need to burn more calories than you consume, but the quality of your diet matters when targeting visceral fat. Certain foods influence fat storage due to their impact on hormones such as insulin, leptin, and ghrelin. Excessive intake of processed carbohydrates and sugars can lead to spikes in insulin levels, which may promote fat storage when coupled with insulin resistance. It is shown that diets high in refined carbs are linked to increased visceral fat deposition.

On the other hand, protein and fibre play a crucial role in regulating hunger hormones such as ghrelin and leptin. A study published in J Obes Metab Syndr (2020) found that higher protein intake significantly reduced ghrelin levels, while dietary fibre increased feelings of fullness and improved long-term weight management.

​For optimal results, focus on nutrient-dense foods such as leafy greens, lean proteins, and healthy fats. These foods help control hunger and provide essential nutrients that support overall fat loss.

Intermittent Fasting

This eating style has become a popular weight loss strategy in recent years.

Intermittent fasting enhances fat burning by triggering metabolic processes like improved insulin sensitivity, increased lipolysis (fat breakdown), and heightened fat oxidation.

A 2017 review in Annual Reviews of Nutrition reported that intermittent fasting, particularly the 16:8 method, helps reduce abdominal fat by optimizing these metabolic pathways.

Additionally, intermittent fasting, particularly in individuals with insulin resistance, has been shown to lead to greater reductions in abdominal fat compared to traditional calorie restriction.

However, results vary, and following a balanced, nutrient-rich eating plan is essential during your feeding window.

Supplements

While many supplements claim to target belly fat, few have strong scientific backing. However, some can assist in your fat loss journey:

• Whey protein helps with muscle recovery and supports fat loss by increasing satiety and boosting metabolism.
• Soluble fibre, such as psyllium husk, can increase satiety and reduce calorie absorption.
• Catechins in green tea extract enhance fat loss, especially visceral fat.
• Conjugated linoleic acid (CLA) has been studied for its fat-loss properties, though results are mixed. While some research, such as a meta-analysis published in The Journal of Nutrition (2015), suggests modest reductions in body fat, other studies show minimal or no significant effects on visceral fat.
• Supplements should not be relied upon as a sole strategy for fat loss but can complement a balanced diet and exercise program.

The Bottom Line

Sustainable visceral fat loss requires a multifaceted approach based on solid scientific evidence. Combining regular exercise, a nutrient-dense diet, and moderate intermittent fasting delivers the best results.

Supplements like whey protein, soluble fibre, and green tea extract can help but should complement lifestyle changes.

Gaining knowledge and following these strategies can equip you to lose visceral fat, improve your health, and achieve lasting success.