Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
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Key points
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Excess visceral fat is associated with poorer health, including a higher risk of chronic disease.
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Combining walking with strength training has been linked to significant loss of visceral fat.
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Other factors such as a healthy diet, adequate sleep and being less sedentary are also important.
Visceral belly fat—the deep fat that surrounds your internal organs—can be stubborn, and it’s not just a cosmetic problem. In small amounts, it cushions and protects your organs. But when too much accumulates, it has been linked to serious health risks, including heart disease, certain cancers and other health problems.
If you’ve ever been tempted by a program that promises to “burn belly fat in 21 days,” you know that, unfortunately, visceral fat doesn’t respond to quick fixes or specific ab workouts. The good news? There are proven and sustainable ways to reduce visceral fat at home.
Nutrition is part of the equation, but exercise matters just as much. In fact, personal trainers agree that the right types of exercise can help reduce visceral fat and keep it off long-term. “After you’ve worked with hundreds of clients, there’s one activity that consistently stands out, and that’s the regular, brisk walk,” says Damien Evans, CPT.
“It may sound disappointing, but the science is clear: Walking at a moderate pace, especially when done consistently, has been shown to significantly reduce visceral fat,” adds Jamie Martinez, CPT. Pair this with strength training and it can support significant fat loss and better body composition.
Read on to discover why walking, combined with strength training, is a strategy that trainers swear by to lose deep belly fat forever.
Why trainers recommend walking and strength training to lose visceral fat
Walking directly affects visceral fat
While all exercise benefits overall health, walking has been consistently shown to help reduce visceral fat.
In a study of overweight and obese postmenopausal women, both walking and brisk walking resulted in significant reductions in visceral fat. Interestingly, participants who walked at a slower pace (3.4 mph or 5.4 km/h) lost more visceral fat than those who walked faster (4.1 mph or 6.6 km/h), even when covering the same distance. The researchers concluded that while both speeds can be effective, slow walking may be a more realistic option for beginners or those who are less physically active.
Walking is also an activity you can do every day, which makes it easier to sustain long-term, says Erica Friedman, NASM-CPT, CPPC, PCES, PPA.
Strength training builds and supports lean muscle
“While walking is the foundation, strength training amplifies the results,” says Evans. Research supports this: A 2021 randomized controlled trial found that exercise programs that combined aerobic and resistance training resulted in greater visceral fat loss than programs with only cardio or strength training.
Strength training not only builds muscle, but it also increases your resting metabolic rate, improves insulin sensitivity, and helps regulate cortisol, notes Katie St. Clair, CSCS, CPT.
It supports visceral fat loss in two main ways. First, a strength training workout temporarily raises your metabolic rate, burning extra calories as your body recovers. Second, having more muscle slightly increases the calories you burn at rest. Together, these effects help create a caloric deficit over time, which is key to reducing visceral fat. Over time, this can lead to noticeable changes in body composition, especially if you aim to perform at least two days of resistance exercise per week.
Not sure where to start? Evans and Martinez recommend focusing on compound exercises like squats and push-ups, which you can do using just your body weight. Alternatively, consider booking a session with a personal trainer or physical therapist for a personalized exercise plan.
Both improve insulin sensitivity
Higher levels of visceral fat can affect the body’s ability to use insulin effectively, often leading to insulin resistance. When this happens, glucose stays in the bloodstream instead of entering the cells, causing blood sugar levels to rise—a key risk factor for type 2 diabetes. The good news is that exercise, including aerobic activities like walking and resistance training, has been shown to improve insulin sensitivity and support healthier blood sugar control.
It is durable
Finally, the experts we spoke to emphasize that daily walking is sustainable, making it much more likely to sustain long-term results. It’s easy to get drawn into quick-fix programs that promise quick changes but are difficult to maintain when life gets busy. Walking, on the other hand, is flexible and adaptable to your schedule. If the weather doesn’t cooperate, a walk around the mall or indoors still counts—no rigid rules necessary.
Other tips to lose visceral fat
Aerobic activity and strength training are a powerful pair to help lose visceral fat, but other factors can make a difference. Consider adding these tips to your routine:
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Move daily. Most people don’t get enough exercise due to our sedentary lifestyles. “If someone is looking to lose fat (regardless of body location), they need to move,” says Friedman. This doesn’t have to mean a long run or HIIT; any activity counts. This can also look like gardening, walking the dog, cleaning the house or a workout at home – all forms of movement add up.
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Eat a balanced diet. If you want to lose visceral fat, nutrition is key. Martinez encourages clients to focus on what’s on their plate and prioritize solid nutrition at all meals. Protein and fiber are especially important—they help keep you full longer and cut down on mindless snacking, which can derail your fat-loss goals.
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Prioritize sleep. Getting enough zzz’s is crucial to fat loss. Research shows that those who sleep less tend to carry more visceral fat than those who sleep adequately, highlighting the powerful role sleep plays in overall health and weight management.
Our expert
While no amount of exercise can reduce visceral fat, personal trainers agree that consistent lifestyle habits can make a significant difference. Combining daily walking with at least two days of resistance training each week can help reduce visceral fat while supporting long-term health. For best results, start gradually and consult your doctor before starting a new exercise program.
Read the original article on EatingWell