The type of fat you see hanging around your waistline is called subcutaneous fat, but the stock of fat cells between your abdominal organs, which you cannot see in the mirror, is called visceral fat. Too much of visceral fat can be quite deadly and increases your chances of developing heart disease and cancer. The good thing is that unlike subcutaneous fat that often takes years to go away, you can get rid of visceral fat easily. The math is simple – lose 10% of body weight and you will lose 30% of visceral fat.

It means that if you stay persistent, you can actually learn how to get rid of visceral fat without having to go through a lot of hassle. You actually need to make changes to your diet and lifestyle, which will help you get rid of belly fat in a week, and at the same time, reduce visceral fat as well.

How to Get Rid of Visceral Fat

It is not easy to get rid of belly fat in a week, so it will definitely take some time to get to your desired level of visceral fat.

Exercise Regularly

Exercising regularly will help you learn how to get rid of belly fat in a weekwell most of it for sure. Vigorous exercise for half an hour will go a long way in trimming all your fat, including subcutaneous and visceral fat. Spending half an hour in walking for at least 5 days a week will bring positive changes and reduce your belly fat, which will have a direct impact on your visceral fat. Jogging for 20 minutes a day for only 4 days a week will have equal impact. You should aim to increase your heart rate for 30 minutes at least thrice a week to lose fat.


Know Which Foods to Eat

What you eat will have a direct impact on how much fat you accumulate. The best thing is to keep track of what you eat. Mention what you eat, how much calories it contains and how much servings you eat daily. Your diet should consist of complex carbohydrates and lean proteins. Eat vegetables, fruits, and whole grains, but avoid food high in saturated fats.

Also, keep an eye on your portion size. You will gain a pound of fat by eating 3,500 calories, which also means that reducing your calorie intake to 500 every day will help you lose a pound in a week. It is equally important to add food to your diet that contains omega-3 fatty acids, such as flax seeds, fish, soybeans and walnuts. Then add green tea, tofu, etc. to your diet to get all important antioxidants.


Know Which Foods to Avoid

Knowing what to eat is important but it is equally important to know which food to avoid. Here's what you should avoid to discover how to get rid of belly fat in a week.

  • Avoid Fructose: Too much of fructose will contribute towards the buildup of visceral fat, so it is important to avoid items like high-fructose corn syrup, energy drinks, sodas, table sugar and sports drinks. You can, however, eat natural whole fruits.

  • Avoid trans fats: Your body weight will increase quickly if you eat food rich in trans fats. These foods will lead to the redistribution of fat tissue around your belly and increase your body weight even when you're not eating enough calories. It is therefore a good idea to limit or avoid items like packaged food, bakery items (crackers, pies, cakes and cookies), stick margarines, potato chips, corn chips, hamburgers, hot dogs, desserts, store bought popcorn and fried fast food.

  • Avoid refined grains: Refined grains will also contribute to visceral fat by adding more fat around your belly. People who eat more of refined grains usually have large waistlines. Some of the most common refined-grain products you should avoid are white pastas, white flour, white rice, cookies, bagels and white bread.


Limit Alcohol Intake

Don't drink too much of alcohol or you will never be able to keep visceral fat in check. The American Heart Association recommends no more than 2 servings (4 ounces per serving) of alcohol a day. Restaurants usually offer a serving of up to 6 ounces, so you should limit to 1 serving only. Watch how much you drink if you really want to know how to get rid of visceral fat.


Get Enough Quality Sleep

You will be able to keep visceral fat in check if you sleep for at least 6 hours a night. The interesting thing is that if you sleep more than 7 hours a night, this will also contribute to belly fat. It is therefore important to get enough quality sleep because too little or too much of sleep is only going to make things difficult.


Alleviate Stress

If you do nothing to keep stress at bay, you will have a hard time losing your belly fat. When you're under stress, your body releases cortisol, which has a directly connection with fat accumulation around your belly. It means that if you're living a stressful life, you will have more central fat even if your body weight is not on the higher side.


Stay Motivated

Always keep yourself motivated and understand that weight loss will take some time. You can try ways to learn how to get rid of visceral fat by losing belly fat, but this cannot be done overnight. You will have to set realistic goals and keep you motivated with every small achievement.

Sample Plan to Help Get Rid of Visceral Fat



  • Breakfast: Have eggs instead of your cereal but no more than 10 bites of starch.

  • Snack: Vegetables and tuna.

  • Lunch: Avoid sandwich and eat chicken with salad.

  • Snack: Vegetables and chicken.

  • Dinner: Lean protein, salad, double vegetables, less than 10 bites of starch.



  • Monday: About 20 minutes of circuit weight training, including 4 exercises, such as pushups, squats, lunge curls and back row. Don't take breaks between sets and continue until you can

  • Tuesday: Interval exercise for 20 minutes. Start with 20 seconds hard followed by a rest for 40 seconds. Then 30 seconds of hard exercise with 30 seconds of rest. Add 10 seconds with every set and take to 1 minute.

  • Wednesday: Repeat Monday

  • Thursday: Repeat Tuesday

  • Friday: Repeat the exercises of Monday and Wednesday

  • Saturday: You can run as much as you want

  • Sunday: Rest



  • Walk about half an hour to an hour every day to lower cortisol.

  • Take enough sleep every night up to 8 hours in most cases.


Please Log In or add your name and email to post the comment.

  • JuanNov.16 20:30
    Wait, wouldn't it be better to just not drink alcohol?
  • Sue Oct.26 05:05
    I am also struggling with visceral fat, yet I eat well and exercise quite regularly. I am also menopausal so losing weight is virtually impossible despite a healthy lifestyle. There must be some other means to support what I am already doing in order to get rid of body fat?!
  • JulianeAug.3 00:21
    I know this website gives quality dependent articles and other material, is there any other web page which gives such information in quality?
  • JS SUTCLIFFEJul.27 12:41
    Visceral fat is lost by eating fewer animal products!! Trust me the article is hilarious
  • KatherinJul.24 23:23
    Does your site have a contact page? I'm having a tough time locating it but, I'd like to shoot you an email. I've got some recommendations for your blog you might be interested in hearing. Either way, great site and I look forward to seeing it improve over time.
  • PaulJul.18 09:53
    Great article and whilst I was reading it I was drinking a Ribena Blackcurrent fruit drink. I thought that it was just blackcurrant juice however after looking on the back label I noticed that it contains allot of sucrose. I wonder if this will add to my large tummy?
  • Jonathan HudsonJun.8 19:05
    Hi, Totally agree with Richard. I am fit workout 5 times a week. Eat well but like a drop of wine 3times a week. My diet is really healthy but I can't get my visceral fat down. So frustrated but may have to go teetotal for a few weeks. See if it makes a difference. My Omron scales give me reading of 12. I have been cutting down in everything for 6months and worried about this visceral reading. Good luck to you all. Jon London
  • MariaMar.23 10:23
    Forgot to say that has been for four years.
  • MariaMar.23 10:22
    I walk One and a half hours on Dartmoor with my dog every day of the week and my visceral fat has not budged....getting really despondent now : (
  • same joseFeb.16 14:55
    reducing weight is not difficult if you have the correct support and knowledge ,I hope this review will serve this System offer the best scientifically proven ways to reduce body fat and provide foods that speed up the process of fat burning whilst boosting your metabolism and adding lean muscle to your body.good luck
View All Comments /Add Comment