How to Lose Visceral Fat: What to Do First to Reduce Abdominal Fat

Lately, I feel like my body isn't what it used to be.

Visceral fat story I see it often.

Even if there doesn't seem to be much change in body shape,

When I feel a tight grip on the inside of my stomach, I feel anxious for no reason.
After I checked my visceral fat level during a health checkup,

I tried to change my lifestyle little by little. 😢

 

 

Why is visceral fat so hard to lose?

 

Visceral fat is fat that accumulates around the organs, so it is different in nature from subcutaneous fat.

The reason why the inside of your stomach doesn't get smaller even if you exercise regularly is because of this.
In particular, stress, sleep, and eating habits have a great influence,

Like “starving or short-term exercise” Quick fixes don't work.

 

 

 

The flow of losing visceral fat

 

It is difficult to reduce visceral fat with just one method.
Eating habits + exercise + lifestyle routine It is effective to catch these three together.

 

• eating patterns : Blood sugar stability is more important than simple calories.
• work out : If you combine aerobic exercise with core muscle stimulation, the changes will be much faster.
• Stress/Sleep : This part is bigger than you think because of the influence of hormones… If you take care of this, you will feel a difference.

 

 

 

What I changed immediately in my eating habits

 

Foods that reduce visceral fat If you look into it, there are some common points that appear.

“Eating a lot of certain foods will melt fat.”

Not in this way,
The key is to prevent sudden spikes in blood sugar levels.

 

✔️Reduce simple sugars and flour and eat protein and fiber first

✔️Meal composition that keeps you feeling full for a long time

✔️Reduce late-night meals

✔️Maintain consistency at least 2-3 times a week

 

And if you search for a drug that reduces visceral fat,

various Supplements/Medicines They come out,

This varies depending on the person's constitution and health condition.

It's hard to say 'it's unconditionally good'
If necessary, it is safer to get advice and then make a choice.

 

 

When it comes to exercise, a 'full body routine' is better than just focusing on the abdominals.

 

At first, if you only focus on how to lose belly fat,

I think the stomach will shrink first.

But!! Visceral fat is more effective than local exercise

Activities that increase systemic circulation are more effective.

 

• 30-40 minutes of brisk walking
• Exercises that maintain heart rate, such as steppers and cycling
• Core strengthening exercises like planks and dead bugs
• The most important thing is 'consistency', about 3-4 times a week

 

“Do something every day, even if it’s just for a short time.” this

It felt much more real!

 

 

 

What changed significantly in my daily routine?

 

Visceral fat is greatly influenced by hormones,

Even if my daily rhythm is slightly disturbed, I can't get out of it.

 

On days when I don't get enough sleep or have irregular sleep patterns, my stomach feels particularly hard.

The more stressed you are, the more often you feel hungry.

Abdominal bloating when sitting for long periods of time

 

Recognizing this pattern,
Get 6-7 hours of sleep + drink water + avoid stress routine

Just organizing it definitely felt different.

 

 

 

✅ Summary

 

Even if you decide to “lose” visceral fat,

It's easy to get tired because visible changes come late.

So rather than aiming for short-term completion,
The most sustainable approach is to change your diet, exercise, and lifestyle routine without overdoing it.

And drugs or supplements

It was safer to leave it as a secondary option.

 

 

 

FAQ

 

Q. Is exercise the first step to effectively reduce visceral fat?

Full-body aerobic exercise is the fastest way to feel the effects. It prioritizes full-body circulation over just working the abdominals.

 

Q. Do visceral fat reduction medications actually help?

It may be effective, but it is safer to choose after consultation as it has a large impact on health and constitution.

 

Q. Are there differences between the methods for removing subcutaneous fat and the methods for removing visceral fat?

Yes, subcutaneous fat is the fat layer under the skin and body shape, so it can be quickly lost through exercise.
Visceral fat is more affected by lifestyle habits.

 

Q. Will I see immediate results from eating foods that reduce visceral fat?

Maintaining blood sugar stability and satiety is more important than focusing on a specific food.

 

 

 

 

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