How Do You Get Rid of Visceral Fat? 

What is visceral fat?

Visceral fat is the fat inside your belly, inside your liver, pancreas and other internal organs, and the fat surrounding those organs. It is particularly dangerous and increases your risk of lots of bad things happening to your health.

Does the usual advice for visceral fat work?

In my opinion, it helps a tiny bit at most. Here is the mainstream list and my view of it:

1. Eat a balanced diet of fruits, vegetables, lean proteins and whole grains. I think most of these tend to increase visceral fat.
2. Increase fiber intake. Soluble fiber doesn't keep you full, and many people have tried this without it helping.
3. Manage stress with meditation and yoga. I think this advice is useless for visceral fat.
4. Get adequate sleep. We should all sleep as well as we can, but I don't know of meaningful research showing 7 to 9 hours makes visceral fat go away.
5. Limit alcohol. This is the only one on the list that I think might really help.

What are the 10 steps to get rid of visceral fat?

1. Eliminate all ultra processed foods. If it comes in a cardboard box or plastic container with a long ingredient list, it's not real human food. Ground wheat, rice, oats or corn mixed with sugar and seed oils makes you hungry again in an hour.
2. Stop drinking any sugar, whether in coffee, tea, soft drinks or fruit juice. Steps one and two alone will make a noticeable difference.
3. Stop drinking all alcohol. Alcohol goes straight to visceral fat.
4. Reduce your total carbohydrate intake, including high carb vegetables and fruits, at least for now, if you want to lose it as quickly as possible.
5. Get rid of vegetable seed oils like canola, soybean, peanut, sunflower and safflower. Replace them with butter, beef tallow, bacon grease and lard, permanently.
6. Eat mostly fatty meat, egg yolks and seafood.
7. Engage in vigorous exercise. It's number seven because until you do steps one through six for a few weeks or months, you won't feel like exercising. After that, you'll want to go outside and play.
8. Spend time in the sun. Try to get five minutes of morning sun on your face every morning, even in winter or rain.
9. Track your progress. Measure your belly at the fattest part with a tailor's tape before you start, then once a week. You can also track your waist to height ratio.
10. Be patient and repeat. It took years or decades to build up, so it won't leave in a few weeks. If you mess up, ignore it and get right back on the plan.

Does eating fat make visceral fat worse?

No. Fatty meat, egg yolks and seafood are high in fat, but eating fat doesn't make visceral fat. Eating and drinking carbohydrates does.

Does it cost money to lose visceral fat?

No. Everything on this list is free. Spend the money you were spending on junk food, fruit juice and alcohol on real food.