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Can You Really Get Rid of Visceral Fat? How to Tell if You Have It or Are Getting Belly Fat

Updated on February 21, 2017
Are you getting visceral fat in your mid-section?
Are you getting visceral fat in your mid-section?


Visceral Fat - Body fat located inside the abdominal cavity between the organs and torso. It is the most dangerous.

Subcutaneous Fat - Body fat under the skin, typically concentrated in the lower body areas such as the thighs and butt. Think cellulite.

That's the Question

Untold number of people, young and old alike, struggle with visceral fat. In fact, abdominal obesity is so prevalent that some refer to it as an epidemic. Sadly, for most people, it's easy to grow a spare tire around the middle but incredibly difficult to get rid of it. I have friends who've battled their belly fat most of their lives.

Which led me to ask the question that I named this hub after. Can you really get rid of visceral fat? Well, I went on a hunt to find out and apparently the answer is a resounding 'YES!' thankfully. I say that because of the potential harm to everyone with this problem.

My intention in this hub is to briefly define visceral fat and its dangers then give you some ideas of what different people are trying and recommending.

*** Surprisingly, there is at least one thing that a health site swears is effective and it's sitting in your cupboard right now. ***

Definition and Dangers

As it mentions in the Glossary above, visceral fat is the stuff that packs itself around the organs located in your torso. It insinuates itself between your vital organs and the skin to enlarge your mid-section, cause stretch marks and pose dangerous health risks.

Visceral fat creates what is typically referred to as a potbelly or beer belly. It is the most dangerous type of body fat you can have, that's why it's important to take it seriously and begin to explore your options for reducing it.

Unlike subcutaneous fat, which lies under the skin and actually has some good purpose, a fat abdomen is nothing but bad news. The fat cells themselves are bigger and offer nothing but the increased odds of developing some serious problems:

  • Diabetes
  • Liver troubles
  • Higher levels of LDL (bad cholesterol)
  • Low level inflammations on a chronic basis
  • Greater incident of tumors and cardiovascular disease
  • Faster aging

Unless some of these things sound like fun to you, I highly recommend that you begin scouting out methods to reduce your middle. If you've been struggling with your pot belly a long time, you may be discouraged. I hope not. I truly hope that something here will motivate you to try again and realize success.

Oprah and Dr. Oz *Warning - becomes graphic at 1:30

How to Tell if You Have Visceral Fat

If your waist is bigger than your hips then you have visceral fat. The greater the disparity, the more fat. Inactivity will cause the cells to multiply and expand the waistline.

Now for the Good Stuff - What to Do About Your Belly Fat

According to BNet's Health Publications, eliminating saturated fats from a person's diet is a good first start. Usually, people with too much belly fat eat a lot of fatty meat and whole fat dairy products. Start to cut back or switch to low fat products. The best type of fat to eat includes Omega-3 foods, like some types of fish, walnuts and soybeans.

Increase your fiber by eating more lentils, whole wheat and whole grain products. Of course, natural is always best but if that's not possible or you don't like them, try taking fiber pills.

Exercise is one method that I found touted again and again as I explored different sites. Please don't overdo and hurt yourself. Start walking, dancing or whatever you can safely and comfortably do. Move around and get things circulating. Gradually increase your level of activity over time and you will notice a difference.

Eat a variety of fresh fruits and vegetables that are high in anti-oxidants. Incorporate a lot of different colours, which means have some spinach, banana, blueberries, strawberries, carrots you get the drift. The higher the nutrition and anti-oxidant value, the better.

Reduce your portions, be it with food or drink. It only makes sense. Don't heap your dinner plate and reduce or eliminate alcohol from your diet. If you do want the occasional drink, choose a lower calorie/fat alternative if possible. For example, have wine instead of beer.

The Piece de Resistance

This is the method that I mentioned at the top of this hub. It is a natural way to stop abdominal fat in its tracks and the ingredient is in your cupboard right now, just waiting for you to realize how it can help you. It's acetic acid and it is the main component found in vinegar. That's right, ordinary vinegar.

The Japanese Society for Bioscience, Biotechnology and Agrochemistry did studies, first on animals then on obese humans. What they concluded was that vinegar taken on daily basis may be useful for lowering weight, visceral fat, reducing waist size and more. If you'd like to read the study and see what dosage they used, you can see it here.

edit: sorry, the Japanese Society for Bioscience, Biotechnology and Agrochemisty has removed this study page. I suggest doing your own research (and due diligence!) to find out more, if you're interested.

Although this would seem an easy solution, I would think that it would work better when combined with a healthy regime. That way, the day will come when taking daily doses of vinegar might not be necessary. Perhaps then a weekly maintenance shot would do, I'm not sure.

Please Don't Give Up

I've seen how hard it can be, that's why I'm asking you not to give up when things don't seem to be moving as fast as you'd like. You can do this but it won't happen overnight. Just remember that the outcome is going to make you feel good about yourself. Besides, you deserve a healthy, attractive body.

Best of luck.

© 2010 Herald Daily


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      Alex 6 years ago

      Don't vilify fat when carbohydrates could be the problem. As far as I can tell, as long as you control your caloric intake, fat is not a problem. The amount of carbohydrates we consistently consume might be though.