Sustainable lifestyle changes are key to reducing visceral fat, says expert
Diet, physical activity, sleep, and stress management influence visceral fat levels rather than just calorie restriction or cardio.
Wellness coach Tanvi Parikh recently questioned if the common advice to eat less and move more is sufficient to tackle visceral fat. According to a report by The Indian Express, visceral fat is stored deep inside the abdomen around organs like the liver.
Dt Shalini Bliss of PSRI Hospital, Delhi, said that eating less and doing more cardio is not always enough to reduce visceral fat. She noted that factors such as diet, physical activity, sleep, stress, age, genetics, and hormones influence fat levels.
Bliss recommended a nutritious diet high in protein, vegetables, fruit, whole grains, and fiber. She also suggested cutting down on heavily processed foods, excess calories, and sugary drinks.
For physical activity, Bliss suggested a combination of aerobic activity and strength training. She advised avoiding sitting for long periods and moving about during the day.
While a weighing scale shows overall body fat decrease, it cannot specifically measure visceral fat loss, Bliss explained. Waist circumference is a simple way to monitor abdominal fat, though CT and MRI scans can assess visceral fat more directly.
Bliss stated that DEXA scans are useful for body composition but are generally not required just to track visceral fat. She advised consulting a health practitioner before starting any new routine.