Visceral fat is commonly known as belly fat.

It’s found inside your abdominal cavity and wraps around your internal organs.

It’s hard to judge how much visceral fat you have. However, a protruding belly and large waist are two signs that you have too much of it.

On the other hand, subcutaneous fat is stored just below your skin. It’s the fat that you can pinch easily from just about anywhere on your body.

Carrying too much visceral fat is extremely harmful. It’s linked to a higher risk of type 2 diabetes, insulin resistance, heart disease and even certain cancers.

Some ways you can reduce your visceral fats is to:

  1. Follow a High Fat Low Carb. Join my free group to learn how to get started with a HFLC diet. High Fat Low Carb Group 
  2. Exercise!! Exercise is especially effective at reducing visceral fat. Try combining it with a healthy diet to shed more visceral fat.
  3. Try eating more soluble fiber-rich food or taking a soluble fiber supplement. Eating more soluble fiber can help reduce visceral fat by suppressing your appetite and keeping gut bacteria healthy.
  4. Try eating more protein-rich foods to help reduce visceral fat. Eating more protein may help you lose weight and visceral fat.
  5. Limit added sugar. Added sugar is unhealthy and may increase visceral fat. You can reduce your added sugar intake by simply eating more whole foods, such as fresh vegetables, fruits, lean meats and fish.
  6. Limit your alcohol intake. Drinking too much alcohol regularly may increase visceral fat. Try limiting your alcohol to small amounts.
  7. Avoid trans fat. Try limiting your intake of foods that contain trans fats, such as baked goods and potato chips.
  8. Sleep! Studies have shown that a lack of sleep may increase your risk of visceral fat gain. A good night’s rest can do wonders for your health and help fight visceral fat. Try to aim for at least 7 hours of sleep daily.
  9. Reduce your stress levels. Studies have shown that chronic stress is linked to visceral fat gain. To relieve stress, try exercising more, yoga, meditation or more family time.
  10. Try a probiotic. They are live bacteria that can benefit your gut and digestive health. They are found in supplements and foods like yogurt, kefir, sauerkraut.
  11. Try Intermittent fasting. It’s an eating pattern that involves cycling between periods of eating and fasting. Unlike dieting, intermittent fasting does not restrict any foods. It simply focuses on when you should eat them. Following an intermittent style of eating will generally make you eat fewer meals and, in turn, fewer calories. Studies also show that intermittent fasting may help you lose visceral fat

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