What is visceral fat, what are the risks, and how do you get rid of it?

 The kind of fat that poses the greatest threat to our health is visceral fat. You can learn more about it in this article, including what it is, what causes it, and how to get rid of it.


What is visceral fat?

What exactly is visceral fat?


Visceral fat is a type of belly fat. More precisely, the fat that is stored in the abdominal cavity, under the abdominal muscles and between your organs. It can cause your belly to bulge and be forward.


Since fat is usually stored under the abdominal muscles, it usually feels firm. The abdomen can feel hard, especially in men. Visceral fat is different from belly fat, that is under the skin. Subcutaneous abdominal fat is stored on top of, not under, your abdominal muscles. It’s where your skin meets your abs. So, this kind of fat is easy to get hold of.


Do you recognize one or more of these points? Then you most likely have too much fat in your abdominal cavity:

  • overweight
  • A belly that is forward, thick, round and/or hard
  • A so-called beer belly
  • An apple figure, where fat is mainly stored around the waist

Visceral fat is the most dangerous fat for our health. Unhealthier than subcutaneous belly fat and fat on the legs and buttocks. Having too much visceral belly fat doesn’t just push your abs forward. Your organs also come under pressure. And that’s certainly not all. Fat not only takes up space, it affects all kinds of processes in your body. This is mainly because it affects your hormones. Visceral fat also poses greater risks than other fats. For example, visceral fat is linked to:


How do you get rid of belly fat?


You won’t be happy with such a list. The good news is that you can always lose weight. Even if you’ve been carrying around extra weight for years, you can’t (and have already tried everything). The most important thing you can do to get rid of visceral belly fat is to watch what you eat. You can also feel better if you work out, get a good night’s sleep, and take time to relax.


Nutrition Tips to Get Rid of Visceral Fat


Eat (almost) no:

  • Sugar
    Therefore, avoid cookies, candy, chocolate, pastries, ice cream, soft drinks and fruit juice.
  • Trans fats
    These can be found in chips, frying fat, snack foods, fast food, frozen pizza, sausage, many types of peanut butter and hard margarine. Cookies, pastries and chocolate can also be very rich in trans fat.
  • Simple carbohydrates
    These can be found in white bread, pasta, noodles and all other white flour products. White rice also contains a lot of simple carbohydrates.

Eat in moderation:

  • Complex carbohydrates
    Good sources of these are fruits, vegetables, oatmeal, legumes and nuts.

Eat enough:

  • Fiber
    Vegetables, fruit, legumes and oatmeal are high in fiber.
  • Proteins Protein
    -rich foods include meat, chicken, fish, crustaceans and shellfish, eggs, cottage cheese, cottage cheese and yogurt. In terms of vegetable sources, tempeh, edamame beans, quinoa, legumes, nuts, seeds and kernels score well.
  • Fats
    Healthy sources of these are fatty fish, olive oil, coconut oil, avocado, nuts, seeds and kernels.
  • Omega 3 fatty acids
    Salmon, sardines, mackerel, herring, walnuts, flaxseeds and chia seeds are great sources.

Lifestyle Tips to Get Rid of Visceral Fat


Your diet plays the biggest role, but is certainly not the only factor. If you ensure that the following factors are also in order, you burn fat much more easily. In addition, they ensure that you simply feel better about yourself.


  • Get plenty of exercise. HIIT workouts are very effective, but all movement counts.
  • Try to limit stress as much as possible and ensure daily relaxation.
  • Sleep about seven to nine hours every night. It differs per person what exactly the ideal sleep time is.



A lot of visceral fat is very bad for your health. It puts pressure on your organs and throws off the balance of your hormones. This makes people more likely to get sick. Pay attention to your diet if you want to lose weight and get rid of too much visceral fat. Exercise, taking time to relax, and getting enough sleep can also help.