Visceral fat is distinguishable from other types of stored fat because of its lethality. Unlike subcutaneous fat – the type of fat you can pinch – visceral fat lies dangerously close to vital organs in the body. This makes it primed to cause serious health problems, such as heart disease.
Visceral fat build-up can be eradicated by making healthy lifestyle decisions, however.
There is no single weapon against visceral fat but evidence does highlight a number of dietary decisions that should form part of your arsenal.
There is some evidence suggesting that these omega-3 fats may help reduce visceral fat.
Omega-3 fats – nutrients packed with health benefits – are commonly found in fish oil.
Studies in adults and children with non-alcoholic fatty liver disease (NAFLD) show that fish oil supplements can significantly reduce liver and visceral fat.
NAFLD is the term for a range of conditions caused by a build-up of fat in the liver.
Fish oil omega-3s may help people lose weight in several ways, the first of which involves reducing hunger and appetite.
This effect may be particularly useful for those who are following weight loss diets, which sometimes lead to increased feelings of hunger, research suggests.
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In one study, healthy people on a weight loss diet consumed either fewer than 0.3 grams or more than 1.3 grams of fish oil omega-3s per day.
The high-fish-oil group reported feeling significantly fuller up to two hours after a meal.
However, these effects have not been consistent across different studies.
For instance, in another small study, healthy adults not following a weight loss diet were given either five grams of fish oil or a placebo each day.
The fish oil group reported feeling around 20 percent less full after a standard breakfast and experienced a 28 percent stronger desire to eat.
This implies that the effects vary depending on your health status and diet.
General dietary tips
Experimenting with fish oil supplements should form only part of your overall approach to tackling visceral fat.
“Choose a balanced diet that helps you achieve and maintain a healthy weight,” advises Harvard Health.
Exercise also plays a key role in combating visceral fat and the frequency and duration is what counts.
According to Harvard Health, you should engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace.
Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity (such as brisk walking) and strength training (exercising with weights), reports the health body.
It adds: “Spot exercises, such as sit-ups, can tighten abdominal muscles but won’t get at visceral fat.”
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