Visceral belly fat is a particularly stubborn type of fat stored deep in the abdominal cavity. Although visible to the eye, losing it isn’t always straightforward. Genetics, diet, and exercise all influence how the body stores and uses this fat.
Fitness and nutrition creator Jeremy Ethier explains the most efficient methods for reducing visceral belly fat, grounding his advice in scientific research. Evidence-backed guidance is especially valuable in a space where misinformation is common.
Foods That Increase vs. Reduce Visceral Belly Fat
Certain foods are more likely to contribute to visceral fat storage, especially those high in saturated fats such as fatty meats (like beef and lamb), butter, and cheese. While safe in moderation as part of a varied diet, these foods should not dominate daily intake.
On the other hand, polyunsaturated fats—found in salmon, mackerel, sunflower seeds, and soybeans—are less likely to contribute to visceral fat accumulation and can support overall health.
How to DESTROY Visceral Belly Fat
The Role of Exercise
Exercise is one of the most effective strategies for reducing visceral belly fat. Research shows that aerobic activities not only help decrease fat but also prevent its return. Swimming, brisk walking, and strength training are all effective approaches. Ethier stresses that while exercise is crucial, it must be paired with a balanced diet. Fuelling the body with iron, protein, complex carbohydrates, fibre, and vitamins ensures optimal energy and recovery while supporting fat loss.
How to DESTROY Visceral Belly Fat – Smarter Food Choices
Ethier also highlights the benefits of making small but impactful food swaps. For example, opting for leaner cuts of steak or grass-fed beef can significantly reduce daily fat intake. He references a study where participants consuming beverages sweetened with fructose developed significantly more visceral fat compared to those consuming glucose-sweetened drinks (Stanhope KL et al., 2009).
To counter this, Ethier recommends replacing high-sugar foods with protein-rich or whole-food alternatives—such as choosing whole fruit instead of fruit juice, or protein oatmeal instead of sugary cereals. These substitutions not only lower sugar intake but also promote satiety and better overall nutrition.
