{"id":5210,"date":"2024-05-10T08:47:34","date_gmt":"2024-05-10T06:47:34","guid":{"rendered":"https:\/\/bodysculptor.connectpositivedev.fr\/how-do-you-eliminate-visceral-fat-over-the-long-term\/"},"modified":"2025-09-09T15:38:13","modified_gmt":"2025-09-09T13:38:13","slug":"how-do-you-eliminate-visceral-fat-over-the-long-term","status":"publish","type":"post","link":"https:\/\/bodysculptor.connectpositivedev.fr\/en\/how-do-you-eliminate-visceral-fat-over-the-long-term\/","title":{"rendered":"Visceral Fat : What is it and How to get rid of it ?"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5210\" class=\"elementor elementor-5210 elementor-3129\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f2f8b5a e-flex e-con-boxed e-con e-parent\" data-id=\"f2f8b5a\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e32f260 elementor-widget elementor-widget-text-editor\" data-id=\"e32f260\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Excess <strong>visceral fat<\/strong>, also known as abdominal fat or visceral adipose tissue, is aesthetically embarrassing when it weighs down the figure. But did you know that it can also be dangerous to your health ? From type 2 diabetes to cardiovascular risk, central obesity is implicated in numerous diseases. Hence the importance of eliminating visceral fat quickly and sustainably ! Medical devices, diet, sport: we reveal the most effective methods for combating abdominal fat.<\/p><h2><span lang=\"fr-FR\">What is visceral or abdominal fat ?<\/span><\/h2><p><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/bodysculptor.connectpositivedev.fr\/wp-content\/uploads\/2024\/05\/graisse-viscerale-300x212.jpg\" alt=\"\" width=\"300\" height=\"212\" \/><\/p><p><strong>Visceral fat<\/strong> is located deep in the abdomen. It can surround various organs, such as the liver, kidneys and pancreas. It should not be confused with subcutaneous fat, which is responsible for the famous love handles !<\/p><p>A little <strong>abdominal fat<\/strong> is normal. In fact, the cells called adipocytes simply store lipids to build up energy reserves for your body. That&#8217;s what they do !<\/p><p>Problems only arise when visceral adipose tissue is overdeveloped. Excess abdominal fat then causes inflammation and disrupts the body&#8217;s functions. At this point, it&#8217;s time to get rid of it !<\/p><h2><a name=\"_zfad2n6kth7u\"><\/a> What causes visceral fat?<\/h2><p>The first step to eliminating <strong>visceral fat<\/strong> more easily is to understand its origins. In practice, excess intra-abdominal fat can have many causes, including :<\/p><ul><li>lack of sleep. Not least because sleep deprivation can deregulate the hormones that regulate hunger&#8230;and drive you to consume more sugar to combat fatigue ;<\/li><li>smoking. According to a study conducted by researchers at the University of Copenhagen, smoking promotes excess abdominal fat ;<\/li><li>a sedentary lifestyle, as lack of physical activity also promotes visceral adiposity ;<\/li><li>chronic stress, which leads to an increase in the production of cortisol, a hormone that promotes the storage of visceral fat;<\/li><li>an unbalanced diet, too rich in sugar and fats ;<\/li><li>excessive alcohol consumption, according to several studies, including one conducted by researchers at Wake Forest University (USA), published on the Journal of The American Heart Association website. (<a href=\"#sdfootnote1sym\" name=\"sdfootnote1anc\">1<\/a>)<\/li><\/ul><p><span lang=\"fr-FR\">So you can already reduce the storage of visceral fat by adopting a healthy lifestyle. But in some cases, excess abdominal fat can also be linked to : <\/span><\/p><ul><li><span lang=\"fr-FR\">from <\/span><span lang=\"fr-FR\">hormonal imbalances<\/span><span lang=\"fr-FR\">particularly those of the menopause ;<\/span><\/li><li><span lang=\"fr-FR\">of <\/span><span lang=\"fr-FR\">genetic factors<\/span><span lang=\"fr-FR\">. In fact, some people are predisposed to &#8221; <\/span><span lang=\"fr-FR\">make abdominal fat<\/span><span lang=\"fr-FR\"> &#8220;This is the result of a major meta-analysis conducted by the Universities of Oxford, Exeter, Geneva, California and the National Heart, Lung and Blood Institute (NHLBI\/NIH). (<a href=\"#sdfootnote2sym\" name=\"sdfootnote2anc\">2<\/a>)<\/span><\/li><\/ul><p><span lang=\"fr-FR\">What are the risks associated with abdominal fat ?<\/span><\/p><p><span lang=\"fr-FR\">Excess visceral fat poses a number of risks to your health. These include the risk of developing : <\/span><\/p><ul><li><span lang=\"fr-FR\">a <\/span><span lang=\"fr-FR\">metabolic syndrome<\/span><span lang=\"fr-FR\">. This one combines a high waistline, <\/span><span lang=\"fr-FR\">arterial hypertension<\/span><span lang=\"fr-FR\">insulin resistance syndrome or <\/span><span lang=\"fr-FR\">type 2 diabetes<\/span><span lang=\"fr-FR\"> and abnormal cholesterol levels ;<\/span><\/li><li><span lang=\"fr-FR\">of <\/span><span lang=\"fr-FR\">cardiovascular disease<\/span><span lang=\"fr-FR\"> (e.g. heart attack) ;<\/span><\/li><li><span lang=\"fr-FR\">certain <\/span><span lang=\"fr-FR\">cancers<\/span><span lang=\"fr-FR\">such as breast, colon and liver cancer.<\/span><\/li><\/ul><p><span lang=\"fr-FR\">Finally, according to a<\/span> University of South Australia study published in 2021 (<a href=\"#sdfootnote3sym\" name=\"sdfootnote3anc\">3<\/a>), <span lang=\"fr-FR\">excess visceral fat even increases the risk of dementia and stroke!<\/span><\/p><h2><span lang=\"fr-FR\">How do you get rid of visceral fat ?<\/span><\/h2><h3><span lang=\"fr-FR\">Contact a medical aesthetics center<\/span><\/h3><p><a name=\"_f6kfdqgzcs8p\"><\/a><\/p><p><span lang=\"fr-FR\">Forget liposuction: it only removes subcutaneous fat. On the other hand, a medical-esthetic center will suggest other solutions to speed up the elimination of your <strong>visceral fat<\/strong>. In particular, they can advise you on <\/span> <span lang=\"fr-FR\">to reduce it effectively. In the case of severe obesity, bariatric surgery such as gastric banding is often necessary to reduce excess visceral fat. Once the abdominal fat has been eliminated, a <\/span><span lang=\"fr-FR\">aesthetic medicine treatments such as cryolipolysis<\/span><span lang=\"fr-FR\"> (destruction of adipose tissue by freezing) or body contouring <\/span><span lang=\"fr-FR\">body contouring surgery<\/span><span lang=\"fr-FR\"> (e.g. liposuction) are possible to improve the aesthetic result.<\/span><\/p><p><a href=\"https:\/\/bodysculptor.connectpositivedev.fr\/en\/what-are-the-alternatives-to-liposuction\/\">Find out more about alternatives to liposuction<\/a><\/p><h3>Regular physical activity<\/h3><p>Unless there are specific medical contraindications, regular physical activity is highly recommended to reduce <strong>visceral fat<\/strong>. The question is which sport to choose.<\/p><p>Dr Boris Hansel, a specialist in metabolism at the Bichat &#8211; Claude Bernard Hospital (AP-HP), recommends endurance sports such as swimming, skiing, <a href=\"https:\/\/bodysculptor.connectpositivedev.fr\/en\/is-it-possible-to-lose-weight-by-walking\/\">walking<\/a> and cycling. What&#8217;s the right pace? At least 2h30 a week, possibly divided into several short sessions. To have a real impact on your abdominal fat, these sessions should last more than 10 minutes.<\/p><p><span lang=\"fr-FR\"><b>Please note<\/b><\/span><\/p><p><span lang=\"fr-FR\">Sport is great, but don&#8217;t overdo it ! Why not ? Quite simply because overtraining generates stress, which in turn promotes the accumulation of visceral fat&#8230; Disturbed sleep, depression, weight loss: these are some of the warning signs of overtraining syndrome, according to the Institut M\u00e9dical du Sport. Stay alert ! <\/span><\/p><p><strong>Also read<\/strong>: <a href=\"https:\/\/bodysculptor.connectpositivedev.fr\/en\/10-effective-exercises-to-lose-belly-fat\/\">Top 10 exercises for a flat stomach<\/a><\/p><h3><span lang=\"fr-FR\">Adopt a healthy lifestyle<\/span><\/h3><p><a name=\"_i88kzpg2vwtz\"><\/a><\/p><p><span lang=\"fr-FR\">A healthy lifestyle is also essential for eliminating visceral fat. In practice, it is especially recommended to: <\/span><\/p><ul><li><span lang=\"fr-FR\">quit smoking<\/span><span lang=\"fr-FR\">. Don&#8217;t hesitate to get help from a tobaccologist to achieve this ; <\/span><\/li><li><span lang=\"fr-FR\">get enough sleep every day<\/span><span lang=\"fr-FR\">.<\/span> <span lang=\"fr-FR\">As a rough guide, an adult should sleep 8 hours a night ;<\/span><\/li><li><span lang=\"fr-FR\">limit your alcohol consumption.<\/span><\/li><\/ul><p>By the way, are you familiar with <a href=\"https:\/\/www.niaaa.nih.gov\/alcohols-effects-health\/alcohol-drinking-patterns\" target=\"_blank\" rel=\"noopener\">US National Institute on Alcohol Abuse and Alcoholism&#8217;s recommendations on the subject of alcohol<\/a> ? For your health, alcohol is a maximum of 2 glasses a day, and not every day. Keeping in mind that you shouldn&#8217;t exceed 10 glasses a week to protect your health !<\/p><h3><span lang=\"fr-FR\">Focus on good nutrition<\/span><\/h3><p><span lang=\"fr-FR\">Another good practice to combat visceral fat is to eat as healthily as possible. In concrete terms, this means : <\/span><\/p><ul><li><span lang=\"fr-FR\">limit <\/span><span lang=\"fr-FR\">foods with a high glycemic index <\/span> <span lang=\"fr-FR\">(e.g. white sugar, sweets, French fries, refined cereals). They lead to the production of large quantities of insulin, which can result in the storage of large amounts of abdominal fat ; <\/span><\/li><li><span lang=\"fr-FR\">also limit foods rich in saturated fatty acids <\/span><span lang=\"fr-FR\">(e.g. cold cuts, butter) and, more generally, all processed industrial foods (e.g. ready-made meals, breakfast cereals). They are generally very high in sugar and unhealthy fats. <\/span><\/li><\/ul><p><span lang=\"fr-FR\">Proteins, on the other hand, are your allies, whether of plant origin (e.g. legumes, wholegrain cereals, soy) or animal origin (e.g. white meat, fish, eggs). They promote satiety and boost your metabolism, making it easier to burn fat. <\/span><\/p><p><span lang=\"fr-FR\">Fresh fruit and vegetables also provide plenty of fiber. Great when you consider that it reduces the absorption of unhealthy fats. <\/span><\/p><p><span lang=\"fr-FR\">Last but not least, eat foods rich in good fats on a regular basis. They&#8217;ll help you stay full longer and increase your resting metabolism. Think of vegetable oils rich in omega-3 and omega-9 (e.g. olive oil, rapeseed oil), oily fish (e.g. salmon), avocado, nuts and other oil seeds. <\/span><\/p><p><strong>Also read<\/strong>: <a href=\"https:\/\/bodysculptor.connectpositivedev.fr\/en\/the-top-20-foods-to-eat-to-lose-weight\/\">The top 20 foods to eat to lose weight<\/a><\/p><h3><span lang=\"fr-FR\">Taking food supplements<\/span><\/h3><p><span lang=\"fr-FR\">Certain dietary supplements are reputed to facilitate the elimination of visceral fat. These include supplements containing omega-3, fiber and CLA (a fatty acid from the omega-6 family). <\/span><\/p><p><span lang=\"fr-FR\">However, dietary supplements are not a substitute for a balanced diet.<\/span><span lang=\"fr-FR\">. As a precaution, we also recommend that you consult your doctor before taking any supplements. Some supplements could interfere with your medication, for example !<\/span><\/p><p><iframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/w2MvXGOBJDQ?si=sC84pZTWSA7dW4XU\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe>\u00a0<\/p><h3>Reduce stress<\/h3><p><span lang=\"fr-FR\">If your excess abdominal fat seems to be stress-related, there are several relaxing activities you can try ! Like meditation or yoga, for example. Sophrology sessions can also help you relax. But if you&#8217;re suffering from chronic stress, you need to get to the root of the problem. <\/span><\/p><p><span lang=\"fr-FR\">Are you stressed because of your work ? If so, you may want to delegate more. Or ask to telework a few days a week, to make it easier to reconcile your private and professional lives. <\/span><\/p><p><span lang=\"fr-FR\">Whatever the case, you really should make time for laughter and relaxation every day.<\/span><span lang=\"fr-FR\"> See as many of your loved ones as possible !<\/span><\/p><p><span lang=\"fr-FR\">Is that not enough ? Then talk to your doctor. <\/span><\/p><p><span lang=\"fr-FR\">Can <a href=\"https:\/\/bodysculptor.connectpositivedev.fr\/en\/top-5-most-popular-salon-treatments\/\">beauty salon treatments<\/a> help me lose visceral fat ?<\/span><\/p><p><span lang=\"fr-FR\">First thing to know: massages and other slimming treatments offered by beauty salons only target subcutaneous fat. So they won&#8217;t have the effect you&#8217;re looking for. <\/span><\/p><p><span lang=\"fr-FR\">Then there&#8217;s the case of slimming cures at a spa or thalassotherapy center. If the program includes sports sessions, relaxing anti-stress treatments and a healthy diet, it will undoubtedly help you begin to melt visceral fat. But you&#8217;ll need to continue your efforts after the cure to achieve lasting results.<\/span><\/p><h3><span lang=\"fr-FR\">Recourse to drug treatments<\/span><\/h3><p><a name=\"_xyfmmhus4psf\"><\/a><\/p><p><span lang=\"fr-FR\">Sometimes, adopting a healthy lifestyle is not enough to reduce visceral adipose tissue sufficiently. This is particularly true after the menopause, when hormonal changes favor fat storage. That&#8217;s why, according to one study, it&#8217;s worth taking hormone replacement therapy during menopause. <\/span>published in the Journal of Clinical Endocrinology &amp; Metabolism on March 27, 2018. (<a href=\"#sdfootnote4sym\" name=\"sdfootnote4anc\">4<\/a>)<\/p><p><span lang=\"fr-FR\">If necessary, we remind you that <\/span><span lang=\"fr-FR\">you can also use non-invasive medical devices to activate or amplify the melting of abdominal fat<\/span><span lang=\"fr-FR\">You can also use non-invasive medical devices to activate or amplify abdominal fat reduction, either in the office or in medical-aesthetic centers.<\/span><\/p><p><strong>Also read : <a href=\"https:\/\/bodysculptor.connectpositivedev.fr\/en\/10-solutions-for-tightening-tummy-skin-without-surgery\/\">how to tighten skin on stomach without surgery ?<\/a><\/strong><\/p><h2><span lang=\"fr-FR\">How to measure visceral fat ?<\/span><\/h2><p><a name=\"_gd28lhs6gxgx\"><\/a><\/p><p><span lang=\"fr-FR\">To assess your visceral fat level, don&#8217;t rely on your BMI (Body Mass Index). In fact, you can have a perfectly normal BMI and still have excess visceral fat. <\/span><\/p><p>On the other hand, you can calculate your WHR (Waist\/Hip Ratio), simply by dividing your waist circumference by your hip circumference. According to the World Health Organization (WHO), WHR should not exceed :<\/p><p>&#8211; 0.85 for women ;<\/p><p>&#8211; 0.9 for men.<\/p><p>Admittedly, it&#8217;s not very accurate, but it does give you an idea. However, if you really want to measure your visceral fat content, the best thing to do is to see your doctor.<\/p><div id=\"sdfootnote1\"><p><a href=\"#sdfootnote1anc\" name=\"sdfootnote1sym\">1<\/a> <a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/JAHA.123.030470\" target=\"_blank\" rel=\"noopener\"><span lang=\"en-GB\">Association Between Alcohol Consumption and Ectopic Fat in the Multi<\/span><span lang=\"en-GB\">&#8211;<\/span><span lang=\"en-GB\">Ethnic Study of Atherosclerosis<\/span><\/a><span lang=\"en-GB\"> (Sep 08, 2023)<\/span><\/p><\/div><div id=\"sdfootnote2\"><p><a href=\"#sdfootnote2anc\" name=\"sdfootnote2sym\">2<\/a> <a href=\"https:\/\/www.nature.com\/articles\/ng.3714\" target=\"_blank\" rel=\"noopener\"><span lang=\"en-GB\">Integrative genomic analysis implicates limited peripheral adipose storage capacity in the pathogenesis of human insulin resistance<\/span><\/a><span lang=\"en-GB\"> (Nov 14, 2016)<\/span><\/p><\/div><div id=\"sdfootnote3\"><p><a href=\"#sdfootnote3anc\" name=\"sdfootnote3sym\">3<\/a> <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0197458021000658?via%3Dihub\" target=\"_blank\" rel=\"noopener\"><span lang=\"en-GB\">Unlocking the causal link of metabolically different adiposity subtypes with brain volumes and the risks of dementia and stroke<\/span><\/a><span lang=\"en-GB\"> (June 2021)<\/span><\/p><\/div><div id=\"sdfootnote4\"><p><a href=\"#sdfootnote4anc\" name=\"sdfootnote4sym\">4<\/a> <a href=\"https:\/\/academic.oup.com\/jcem\/article\/103\/5\/1948\/4953992\" target=\"_blank\" rel=\"noopener\"><span lang=\"en-GB\">Menopausal Hormone Therapy Is Associated With Reduced Total and Visceral Adiposity: The OsteoLaus Cohort<\/span><\/a><span lang=\"en-GB\"> (March 27, 2018)<\/span><\/p><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-19bf4901 e-con-full e-flex e-con e-child\" data-id=\"19bf4901\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-57859ed1 e-con-full e-flex e-con e-child\" data-id=\"57859ed1\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-6066b34e e-con-full e-grid e-con e-child\" data-id=\"6066b34e\" data-element_type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-49de0565 e-con-full e-flex e-con e-child\" data-id=\"49de0565\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7d7826d6 elementor-widget elementor-widget-heading\" data-id=\"7d7826d6\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">BodySculptor\u00ae Belt<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-579005a0 elementor-widget elementor-widget-text-editor\" data-id=\"579005a0\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>BodySculptor\u00ae Belt for slimming made easy. Visible, measured and proven results in just a few weeks. A slimmer waistline, firmer stomach and toned skin.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6c19ecd0 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"6c19ecd0\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"\/en\/produit\/bodysculptor-belt\/\" id=\"btn_encart\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Read more<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3d00d980 e-con-full e-flex e-con e-child\" data-id=\"3d00d980\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6b761bc0 elementor-widget elementor-widget-image\" data-id=\"6b761bc0\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"600\" height=\"900\" src=\"https:\/\/bodysculptor.connectpositivedev.fr\/wp-content\/uploads\/2025\/03\/ceinture_Bodysculptor.webp\" class=\"attachment-large size-large wp-image-5306 wp-post-image\" alt=\"Ceinture amincissante Bodysculptor\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Excess visceral fat, also known as abdominal fat or visceral adipose tissue, is aesthetically embarrassing when it weighs down the figure. But did you know that it can also be dangerous to your health ? From type 2 diabetes to cardiovascular risk, central obesity is implicated in numerous diseases. Hence the importance of eliminating visceral [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3636,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[166],"tags":[],"class_list":["post-5210","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-slimming"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Visceral Fat : What is it and How to get rid of it ? - Bodysculptor<\/title>\n<meta name=\"description\" content=\"Visceral fat: Learn what it is and how to reduce it with proven methods. 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