Visceral Fat: What It Is, Why It Matters and How to Reduce It
Body fat is not just about how much you weigh. Where fat is stored in your body also matters. One type of fat that has received considerable attention in medical research is visceral fat. [1, 2]
Understanding visceral fat, what influences its accumulation, and how nutrition and physical activity can help manage it can provide useful information when making decisions about your health and lifestyle.
At Healing by Nutrition, we focus on practical nutrition, real food and consistent strength training. We believe that understanding the available evidence is an important starting point for making informed choices.
What is visceral fat?
Visceral fat is fat stored deep inside the abdomen, around internal organs such as the liver and intestines. [1]
It is different from subcutaneous fat, which lies directly beneath the skin. Subcutaneous fat is the softer fat that you can often pinch between your fingers, while visceral fat is located deeper inside the abdominal cavity.
Having some visceral fat is normal. The body needs fat to store energy and perform various functions. However, excessive visceral fat is associated with a higher risk of several health problems. [1, 2]
Visceral fat is also metabolically active. This means that it can release substances that influence inflammation, insulin sensitivity and the way the body processes fats and sugars. [1]
Research into visceral fat has helped demonstrate that body composition involves more than total body weight alone. The amount and distribution of fat can also be important. [1, 2]
Can you have too much visceral fat without looking overweight?
Yes. Body weight and appearance do not always reveal how much visceral fat a person carries. [1, 2]
Some people who appear relatively slim may have more abdominal fat stored around their internal organs than their outward appearance suggests. Other people may have a higher body weight but a different distribution of body fat. [1, 2]
This is one reason why looking in the mirror or relying on the number on a weighing scale cannot tell you everything about your body composition.
Waist circumference can provide a useful indication of abdominal fat and associated health risks, although it cannot distinguish precisely between fat beneath the skin and fat surrounding the organs. [2]
Body composition measurements and, where medically appropriate, imaging methods can provide additional information.
It is important not to assume that a particular body shape automatically means someone has excessive visceral fat. Measurements and individual circumstances matter.
Why does excess visceral fat matter?
Excess visceral fat is associated with several health concerns. [1, 2]
Insulin resistance
Insulin helps the body regulate blood glucose. Insulin resistance occurs when the body's cells respond less effectively to insulin. Excess visceral fat is associated with insulin resistance, although many factors can influence its development. [1, 2]
Type 2 diabetes
Insulin resistance can contribute to the development of type 2 diabetes. Excess abdominal and visceral fat is associated with an increased risk of this condition. [1, 2]
Cardiovascular disease
Excess visceral fat is associated with an increased risk of cardiovascular problems. The relationship involves several factors, including blood pressure, blood fats, insulin sensitivity and inflammation. [1, 2]
Other metabolic health concerns
Higher levels of visceral fat are associated with an unfavourable metabolic health profile. However, having excess visceral fat does not mean that a person will inevitably develop a particular disease. [1, 2]
Genetics, age, existing health conditions, physical activity, sleep and other lifestyle factors can all influence individual risk.
The aim is not to eliminate all body fat. It is to maintain a healthy body composition and reduce excess fat where appropriate.
Food quality, muscle fat and body composition
A 2026 study published in Radiology examined 615 adults from the Osteoarthritis Initiative, a research cohort focused on knee osteoarthritis, and found that greater consumption of ultra-processed foods was associated with more fat infiltration in the thigh muscles. This association remained after the researchers accounted for calorie intake, physical activity, BMI and other factors. [10]
The study also illustrates why BMI alone does not tell the whole story. Two women of similar age and BMI had noticeably different amounts of fat within their thigh muscles. The woman whose diet contained a higher proportion of ultra-processed foods had greater muscle fat infiltration.
Fat infiltration within muscle is different from visceral fat stored around internal organs. Nevertheless, the findings highlight that body composition involves more than body weight or total body fat.
What causes visceral fat to accumulate?
There is no single cause of visceral fat accumulation. Several factors can influence how much fat the body stores and where it is stored. [1, 2]
Dietary habits
Consistently consuming more energy than the body uses can contribute to fat accumulation. Food quality also matters for overall health, and diets high in added sugars and heavily processed foods may make it more difficult for some people to manage their energy intake. [2, 4]
Physical inactivity
Spending long periods sitting and doing little physical activity can contribute to an unfavourable body composition. Regular movement and exercise help support energy expenditure, muscle maintenance and metabolic health. [2, 6]
Age and hormonal changes
Body composition can change with age. Hormonal changes can also influence how and where fat is stored. [1, 2]
Genetics
People differ in their tendency to store fat around the abdomen or in other parts of the body. This helps explain why two people with similar body weights may have different body compositions. [1, 2]
Sleep and daily routines
Sleep patterns, stress, eating habits and daily activity can influence appetite, energy intake and physical activity. These factors may contribute to changes in body composition.
These influences interact. There is no single food, hormone or lifestyle habit that explains every case of excess visceral fat.
The gut microbiome and visceral fat
The gut microbiome is the community of microorganisms living in the digestive tract. Research suggests that these microorganisms may influence how the body processes nutrients and stores fat. Scientists are still investigating how these relationships work and which bacteria may be involved.
Two bacterial species linked to visceral fat
A 2026 study published in Experimental & Molecular Medicine investigated the relationship between gut bacteria and visceral fat. The researchers analysed data from 1,771 Korean adults and identified associations between visceral fat and two bacterial species: Dorea longicatena and Bifidobacterium adolescentis. [7]
The researchers then tested these bacteria in mice fed a high-fat diet. Mice receiving either bacterial species gained more weight than the control group. The D. longicatena group showed increased fat mass and visceral fat depots, while the researchers also observed changes in liver genes involved in fat production. [7]
The mouse experiments support a possible role for these bacteria in fat accumulation, while the human findings establish an association with visceral fat. The results provide a basis for further investigation of how these bacteria may influence fat storage in humans.
Can carbohydrate restriction influence these bacteria?
Diet can influence the gut microbiome. In a small study published in 2021, 19 people with overweight or obesity followed a low-carbohydrate, high-fat diet for four weeks. Their calorie intake was also reduced.
The researchers observed changes in the gut microbiome, including decreases in bacteria from the Dorea genus and in bifidobacteria. Participants also experienced a reduction in body mass index. [8]
Although the study found changes in gut bacteria alongside a reduction in body mass index, it did not establish whether the changes in specific bacterial species contributed to the reduction in weight.
Plant carbohydrates and gut bacteria
Many plant foods contain carbohydrates that gut bacteria can use as nutrients. These include resistant starch, certain fibres and other fermentable carbohydrates. Different bacterial species use different substrates, so changing the types and amounts of carbohydrates in the diet can change the composition of the gut microbiome.
This raises an important question: could reducing certain plant carbohydrates limit the growth or activity of bacteria associated with fat accumulation?
It is a possibility, but the evidence is more complicated than simply removing carbohydrates from the diet. Research has shown that resistant starch can increase Bifidobacterium adolescentis, and a human trial found that resistant-starch supplementation was associated with weight loss. In accompanying mouse experiments, the bacterium also showed potentially protective effects against obesity. [9]
This contrasts with the 2026 study in which the tested B. adolescentis strain promoted fat accumulation in mice. The differing results suggest that the effects may depend on the bacterial strain, the diet and the conditions in which the bacteria are studied.
These findings raise questions about how different dietary carbohydrates influence these bacteria and fat accumulation. Further research is needed to determine whether changing the intake of specific carbohydrates can affect visceral fat in humans through changes in the gut microbiome.
What does this mean for visceral fat?
These findings suggest that gut bacteria may play a role in fat accumulation and that dietary changes can influence the gut microbiome.
One possibility is that changing carbohydrate intake affects the nutrients available to certain bacteria, altering their abundance or activity. If particular bacteria contribute to fat accumulation, these changes could potentially influence body fat.
Research in humans is needed to establish whether these mechanisms influence visceral fat and whether they help explain the effects of different dietary approaches.
How can visceral fat be reduced?
The good news is that visceral fat can respond to changes in diet and physical activity. Research indicates that both dietary changes and exercise can help reduce visceral adiposity. [3, 4, 5]
The most appropriate approach depends on the individual, including their current health, food preferences, fitness level, circumstances and ability to maintain changes over time.
1. Improve your diet
Dietary changes can help reduce excess body fat when they support an appropriate and sustainable energy intake. [3]
A practical starting point is to consider the overall quality of the foods you eat, your portion sizes and your usual eating habits.
Depending on the individual, useful changes may include:
Choosing minimally processed foods more often.
Reducing added sugars and highly processed foods.
Eating sufficient protein to support muscle maintenance.
Selecting foods that provide appropriate amounts of vitamins and minerals.
Establishing an eating pattern that can be maintained over time.
There is no single dietary pattern that has been established as the best option for everyone seeking to reduce visceral fat. [3, 4]
Different approaches can work for different people. The overall dietary pattern, energy intake, food quality and ability to maintain the approach all matter. [3, 4]
2. Consider whether reducing carbohydrates suits you
Low-carbohydrate diets reduce the amount of carbohydrate consumed, although the degree of restriction varies considerably between approaches.
Some people find that reducing carbohydrates helps them manage appetite, reduce their overall energy intake and maintain a more consistent eating pattern. Others may prefer a different approach.
A ketogenic diet substantially restricts carbohydrates to encourage the production of ketones. Other low-carbohydrate approaches may be less restrictive.
Carnivore and animal-based diets are further examples of eating patterns that differ in their food selection and carbohydrate content. However, long-term evidence specifically examining carnivore diets and visceral fat remains limited.
It is important to distinguish between evidence supporting low-carbohydrate diets in general and evidence supporting a particular named diet. Findings from one dietary approach cannot automatically be applied to all others.
Reducing carbohydrates is not a requirement for everyone who wants to reduce visceral fat. A suitable approach should take account of individual needs, food preferences, nutritional adequacy and relevant health conditions.
3. Combine strength training with aerobic exercise
Exercise is an important part of maintaining a healthy body composition. Research indicates that exercise can help reduce visceral fat in people with overweight or obesity. [3, 5]
Strength training
Resistance training uses external resistance, such as weights or exercise machines, to challenge the muscles. It can help build or maintain muscle mass and improve strength.
Maintaining muscle is particularly important when working towards a healthier body composition. Strength training can also support physical function as people grow older.
Aerobic exercise
Activities such as walking briskly, cycling, swimming and jogging increase cardiovascular activity. Regular aerobic exercise can help improve fitness and contribute to reductions in abdominal and visceral fat. [3, 5]
Combining the two
Strength training and aerobic exercise offer complementary benefits. Research supports several forms of exercise as useful approaches for improving body composition in people with overweight or obesity. [3, 5]
The amount and type of exercise required will depend on the individual. Current fitness, age, injuries, health conditions and training experience should all be taken into consideration.
People who are new to exercise can begin at a manageable level and increase their activity gradually.
4. What about sprinting and short, intense exercise?
High-intensity interval training, commonly known as HIIT, alternates periods of more intense exercise with periods of recovery or lower-intensity activity.
Some studies suggest that HIIT can help reduce visceral fat and improve fitness. Other forms of exercise can also be effective, and the evidence does not establish sprinting as universally superior for reducing visceral fat. [5]
True sprinting places considerable demands on the muscles, joints and cardiovascular system. It is not necessary for everyone and may be unsuitable for people with certain health conditions, injuries or limited exercise experience.
For some individuals, walking, cycling, moderate aerobic exercise and progressive resistance training may be more appropriate starting points.
The important consideration is finding a level and type of activity that suits the individual and can be performed consistently and safely.
5. Keep moving outside the gym
Exercise sessions are only one part of daily physical activity.
Walking, cycling for transport, doing household tasks and taking regular movement breaks can all contribute to overall activity levels. Physical activity guidelines recommend regular movement and limiting sedentary time. [6]
People who train several times a week can still spend a large part of the remaining day sitting. Increasing everyday movement is one practical way to reduce sedentary time. [6]
Walking is accessible to many people and can be adjusted to suit different fitness levels. It can also complement a structured strength-training programme.
There is no need to begin with an ambitious daily target. Increasing movement gradually and making it part of a normal routine can be a more sustainable approach.
6. Pay attention to sleep and consistency
Changes in body composition take time. Regular habits are generally more useful than short periods of extreme restriction or intense exercise followed by long periods of inactivity.
Sleep is another factor worth considering. Poor sleep can influence appetite, energy levels and the ability to maintain healthy routines. Establishing a regular sleep schedule and allowing sufficient time for rest can support general health.
Consistency does not mean that every day must be perfect. It means returning to a manageable routine and making adjustments when circumstances change.
A sustainable approach to nutrition and exercise is more practical than relying on a temporary programme that cannot be maintained.
Can you target visceral fat directly?
There is no reliable way to choose exactly where the body loses fat.
Exercises that focus on the abdominal muscles can strengthen those muscles, but they do not selectively remove the fat surrounding the internal organs.
Similarly, sweating more during exercise does not demonstrate that visceral fat is being lost. Short-term changes in body weight can reflect changes in water balance as well as other factors.
Research indicates that overall dietary changes, appropriate energy intake and regular exercise can contribute to reductions in visceral fat. The response varies between individuals. [3, 4, 5]
Improvements in body composition may occur alongside changes in waist circumference, body weight, fitness and other health indicators. These measurements do not always change at the same rate.
The most useful approach is to focus on the broader pattern of nutrition, exercise and daily habits rather than trying to target one particular area of the body.
How can visceral fat be measured?
There are several ways to assess abdominal fat, but they differ in accuracy and what they can tell you.
Waist circumference
Measuring waist circumference is a practical way to monitor changes in abdominal size. It is also used in assessing certain health risks. [2]
However, waist circumference does not measure visceral fat directly. It includes the effects of both visceral fat and subcutaneous abdominal fat, as well as other aspects of body size.
Measurements should be taken consistently, using the same method and under similar conditions when monitoring changes over time.
Body composition scales
Some scales estimate body fat using bioelectrical impedance. Their estimates can be affected by hydration, food intake, recent exercise and the device's calculation method.
These scales generally cannot provide a precise direct measurement of visceral fat. A number labelled as a visceral-fat score should be interpreted according to the manufacturer's method and limitations.
Medical imaging
Computed tomography (CT) and magnetic resonance imaging (MRI) can assess visceral fat more directly. These methods are used in research and may be used clinically when appropriate. [1]
CT involves exposure to ionising radiation, so it is not generally appropriate solely for routine personal tracking without a medical reason. MRI does not use ionising radiation but is more resource-intensive than simple measurements.
For most people, the choice of assessment should be proportionate to their circumstances and health needs. A healthcare professional can advise when further investigation is appropriate.
A practical approach to nutrition and training
Reducing excess visceral fat is not about finding a miracle food, following the most restrictive diet or performing one particular exercise.
It is about understanding the factors that influence body composition and making appropriate changes to nutrition, exercise and daily habits.
At Healing by Nutrition, we focus on real food, practical dietary choices and consistent strength training. We recognise that people have different preferences, starting points, goals and training experience.
Our nutrition and exercise programmes are designed around individual requirements, food preferences and training experience. The aim is to help people develop a practical routine that fits into everyday life.
Different dietary approaches and training routines can be considered according to the individual. The most suitable plan is one that takes account of personal circumstances and can be followed consistently.
Our website provides general information about nutrition and training. Our programmes offer a more individualised way to organise these elements around your own goals and preferences.
Medical disclaimer
The information on this page is provided for general educational purposes only. It is not intended to diagnose, treat, cure or prevent any disease, and it should not be considered a substitute for individual medical advice.
Healing by Nutrition is not a medical service. Our information and programmes are based on practical experience and general educational information; they do not replace assessment or treatment by a qualified healthcare professional.
Individual responses to dietary changes and exercise vary. If you have a medical condition, take medication, are considering a major dietary change or plan to begin intensive exercise, consult an appropriately qualified healthcare professional before making changes.
Do not stop or change prescribed medication without advice from the healthcare professional responsible for your care.
Scientific References
[1] Neeland, I. J., Ross, R., Després, J.-P., Matsuzawa, Y., Yamashita, S., Shai, I., Seidell, J., Magni, P., Santos, R. D., Arsenault, B., Cuevas, A., Hu, F. B., Griffin, B., Zambon, A., Barter, P., Fruchart, J.-C. and Eckel, R. H. (2019). “Visceral and ectopic fat, atherosclerosis, and cardiometabolic disease: a position statement.” The Lancet Diabetes & Endocrinology, 7(9), 715–725. DOI: 10.1016/S2213-8587(19)30084-1.
[2] Khalafi, M., Habibi Maleki, A., Ehsanifar, M., Aghaeinejad, M., Sakhaei, M. H., Rosenkranz, S. K., Symonds, M. E. and Ramezani, F. (2026). “The efficacy of carbohydrate-restricted diets on reducing visceral and liver fat in individuals with overweight and obesity: a systematic review and pairwise and network meta-analyses.” Critical Reviews in Food Science and Nutrition, 66(30), 6387–6398. DOI: 10.1080/10408398.2026.2681938.
[3] Lietz, A., Dapprich, J. and Fischer, T. (2026). “Carnivore Diet: A Scoping Review of the Current Evidence, Potential Benefits and Risks.” Nutrients, 18(2), 348. DOI: 10.3390/nu18020348.
[4] Chen, X., He, H., Xie, K., Zhang, L. and Cao, C. (2024). “Effects of various exercise types on visceral adipose tissue in individuals with overweight and obesity: A systematic review and network meta-analysis of 84 randomized controlled trials.” Obesity Reviews, 25(3), e13666. DOI: 10.1111/obr.13666.
[5] Zhu, X., Jiao, J., Liang, W., Wang, X. and Zhang, H. (2025). “Effect of low-volume interval training on whole-body, abdominal and visceral fat in adults living with overweight and obesity: A systematic review and meta-analysis.” Journal of Sports Sciences, 43(22), 2776–2808. DOI: 10.1080/02640414.2025.2559518.
[6] World Health Organization (WHO). (2020). WHO Guidelines on Physical Activity and Sedentary Behaviour. Geneva: World Health Organization.
[7] Kim, N. E., Cho, B., Kim, Y. et al. (2026). “Linking visceral fat accumulation to gut microbiota: key bacterial taxa and their roles in the glycogen synthesis pathway.” Experimental & Molecular Medicine, 58, 3113–3126. DOI: 10.1038/s12276-026-01828-7.
[8] Jaagura, M., Viiard, E., Karu-Lavits, K. and Adamberg, K. (2021). “Low-carbohydrate high-fat weight reduction diet induces changes in human gut microbiota.” MicrobiologyOpen, 10(3), e1194. DOI: 10.1002/mbo3.1194.
[9] Li, H. et al. (2024). “Resistant starch intake facilitates weight loss in humans by reshaping the gut microbiota.” Nature Metabolism, 6, 578–597. DOI: 10.1038/s42255-024-00988-y.
[10] Akkaya, Z., Joseph, G. B., Ziegeler, K., Sims, W. M., Lynch, J. A., Kreutzinger, V., McCulloch, C. E., Lane, N. E., Nevitt, M. C. and Link, T. M. (2026). “Ultra-processed Foods and Muscle Fat Infiltration at Thigh MRI: Data from the Osteoarthritis Initiative.” Radiology, 319(1), e251129. DOI: 10.1148/radiol.251129.