Monitor your total fat intake. Limit dietary fat to about 20–30% of your total caloric intake. This is equal to about 40–70 g of fat daily (based on a 2,000 calorie diet).[4] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Higher levels of fat may increase your risk of weight gain or levels of visceral fat. Eliminate trans-fats completely. Trans-fats are a type of fat that's man made and has been shown to cause hardening of the coronary arteries and increase visceral fat.[5] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Reduce saturated fat intake to less than 7% of your total caloric intake. Although saturated fat is not as unhealthy as trans fat, it's important to moderate your intake to an appropriate level. In general, limit your intake to 15–20 g daily (this is based on a 2,000 calorie diet).[6] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Consume heart-healthy fats. Although it's important to monitor your overall fat intake, it's also important to make sure you're consuming the types of

dietary fat will improve your health and help support your desire to decrease visceral fat. Some dietary fat — monounsaturated fatty acids (MUFAs) — have been shown to help decrease visceral fat levels.[7] X Research source MUFAs are found in foods like: olive oil, canola oil, peanut oil and sesame oil. They can also be found in avocados, nuts and seeds. [8] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Incorporate one to two servings of these foods daily.[9] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source Limit your carbohydrate intake. A low carbohydrate diet has been shown to be an effective eating pattern to help reduce levels of visceral fat.[10] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Reduce the amount of carbohydrate rich foods in your diet to help promote the reduction of visceral fat. Carbohydrate rich foods include: bread, rice, pasta, crackers, tortillas, bagels, sweets and sugary beverages. Limit these foods to one to two servings maximum

each day.[11] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source Foods like dairy, fruit and starchy vegetables also contain carbs, but have other beneficial nutrients like protein, fiber, vitamins and minerals. Keep carbohydrates from sweets or sweetened beverages to an absolute minimum if possible. Consume adequate fiber daily. Studies have shown that those who consumed adequate fiber daily had lower (and had an easier time lowering) visceral fat levels.[12] X Research source Women should consume 25 g of fiber daily and men should consume 38 g of fiber daily.[13] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Outside of grains (like bread, rice or quinoa), you can consume a significant amount of fiber from fruits and vegetables. Fruits that are high in fiber include: apples, blackberries, raspberries and pears.[14] X Research source Vegetables that are high in fiber include: beans, artichokes, spinach, broccoli and cabbage.[15] X Research source Monitor your total calorie intake. Consuming a moderate- to low-calorie diet has been shown to support the loss of

visceral fat.[16] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source In general, men should consume around 2,000-2,500 calories daily and women should consume 1,600-2,000 calories daily.[17] X Research source Your total calorie level can vary greatly based on your metabolism, muscle mass, gender, age and activity level. Note that a low-calorie diet alone has shown to have little effect on visceral fat levels. However, a low-calorie, moderate-carbohydrate diet along with exercise showed the best reduction in visceral fat levels.[18] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source Engage in cardio exercises. Cardio exercises have been shown to be one of the most effective methods at reducing visceral fat. It's recommended to include 150 minutes or 2 1/2 hours of moderate-intensity aerobic activity each week to help reduce visceral fat levels.[19] X Trustworthy Source Health.gov Online collection of health and fitness standards set by the U.S. Office of Disease Prevention and Health Promotion Go to source Aerobic activities can include exercises

like: walking, jogging, swimming, biking or hiking. If you can do more than the recommended 150 minutes weekly, that may help you reach your goal faster.[20] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source Incorporate strength training. Weight lifting or resistance training is another important part of your exercise routine. It's recommended to include one to two days of strength training each week.[21] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U.S. agency responsible for promoting good nutrition based on scientific research Go to source Strength training includes activities like: weight lifting, Pilates or isometric exercises like push-ups or crunches. Note that spot training (trying to reduce fat in a specific area) does not rid the body of visceral fat. To lose fat, diet and cardio are key. However, the more muscle you build with strength training, the more calories you will burn. Try different types of exercise. Keep your exercise routine fun and exciting by engaging in a variety of different exercises. This can also help prevent over-training or over-using certain muscle

groups.[22] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source If exercising in a gym is not your thing, try a dance class or team sport instead. You will be more willing to stick to it if it is enjoyable for you. Try incorporating some outdoor activities like hiking, kayaking or biking. Keep your end goal in mind to help motivate you to stick to your exercise routine. Go to bed early. It's recommended adults sleep at least seven to nine hours each night. Sleep is essential to your overall health and wellness. Studies have shown that those who slept less than six hours nightly had higher levels of visceral fat.[23] X Research source Make sure you go to bed early enough that you can get a full night's sleep. Turn off all electronics — your TV, cell phone and computer — at least 30 minutes prior to going to sleep.[24] X Research source Turn off all lights in your room prior to sleeping. Even minimal light can interrupt sleep patterns.[25] X Research source Give up smoking and alcohol. Both smoking (or consuming any type of tobacco product) and drinking alcohol have been linked to higher amounts of visceral fat.[26] X

Research source Give up both to help reduce your levels of visceral fat, decrease your weight and improve your overall health. If you need help giving up nicotine, speak to your primary care physician for further help. She may be able to prescribe you a medication or provide you with additional resources to help quit. Limiting alcohol is recommended. At a maximum, women should have one alcoholic beverage daily and men may have up to two alcoholic beverages daily.[27] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source However, it's ideal to discontinue consumption while trying to reduce visceral fat. Measure your waist circumference. Waist circumference is a measure that indicates your risk for obesity, metabolic syndrome and other chronic health conditions.[28] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source High waist circumference numbers may indicate an increased amount of visceral fat present.[29] X Trustworthy Source National Heart, Lung, and Blood Institute Research

and education center within the National Institutes of Health Go to source To minimize risk, women's waist circumference should be 40" or less and men's waist circumference should be 35" or less.[30] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source To accurately measure your waist circumference, place a non-elastic tape measure around your waist — right above your hip bones. Measure as you breathe out, not as you inhale.[31] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source Weigh yourself weekly. Although your main target goal is to reduce the amount of visceral fat, you will need to monitor the changes in your weight over time. Weight loss while modifying your diet and incorporating exercise can indicate your levels of visceral fat are decreasing.[32] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source Weigh yourself about one to two times weekly, and always at the same time (and nude, if possible) for the most accurate reflection of your

progress over time. Safe weight loss (even when aiming to reduce visceral fat levels) is about one to two pounds weekly. Any more weight loss can result in nutrient deficiencies or may not be sustainable long-term.[33] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source