Fastest Way To Lose Visceral Fat | Cardiologist Explains

Key points

Visceral fat is stored deep in the abdomen around organs such as the liver, intestines, and pancreas. Unlike the pinchable fat beneath the skin, it can be present even in people who look slim or have a normal BMI.

Excess visceral fat is linked to insulin resistance, higher blood sugar and triglycerides, and inflammation. It may also increase the risk of conditions including heart disease, stroke, fatty liver disease, dementia, and some cancers.

Strategies to reduce visceral fat

Choose fiber-rich and plant-based foods

• Eat more soluble-fiber-rich foods, such as beans, lentils, oats, barley, apples, and pears. Try oatmeal with berries or adding beans or lentils to a meal.
• Include plant foods rich in polyphenols, such as berries, leafy greens, walnuts, extra-virgin olive oil, and green tea.
• Make simple substitutions: replace ultra-processed snacks with a small serving of berries or nuts, add leafy greens to meals, and choose unsweetened green tea or matcha instead of sweet drinks.

Exercise regularly

Aerobic exercise, strength training, combined training, and high-intensity interval training (HIIT) can all help. HIIT was described as a time-efficient option—about 55 minutes per week in one meta-analysis—but it is not necessary for everyone.

A practical starting target is 30 minutes of moderate activity, five days a week, gradually increasing as appropriate. Brisk walking, swimming, and cycling are examples.

• At moderate intensity, you can talk but probably not sing.
• At vigorous intensity, you can generally manage only a few words before pausing for breath.

Preserve muscle while losing fat

Eat enough protein and do weight training at least twice a week, especially when in a calorie deficit.

Start safely

If you have been sedentary, build up gradually. If you have heart disease or experience discomfort during exercise, discuss increasing your activity or intensity with your doctor.

Track waist measurements

Track waist circumference, not just weight or BMI. Measure halfway between the bottom of the ribs and the top of the hip bones after a normal exhale. A general guideline is to keep waist circumference below half your height.

Repeat measurements under similar conditions every few weeks. A shrinking waist may indicate progress even if your weight changes little.

Presenters and sources mentioned

• Dr. Siddiqui, a board-certified cardiologist and presenter.
• A five-year study of more than 1,000 adults on soluble fiber and visceral fat accumulation.
• A 12-week randomized trial of 118 adults examining catechin-enriched green tea.
• A 2026 meta-analysis of 61 randomized trials involving more than 4,000 people.
• A 2024 meta-analysis of 116 studies on exercise and body fat.
• The American Heart Association, whose exercise recommendations are cited.