How To Melt Visceral Fat [Quickly]

Want to learn how to melt visceral fat naturally at home? Look no further because, in this post, I am going to share 5 secret fat-burning tips to help you lose visceral fat quickly. These are all science-backed tips that can get you fast results from the comfort of your home.

Before we get started, please know that I do not provide medical advice. All of my posts are for educational purposes only and should only be used as such. That said, I do, however, conduct extensive research to provide you with accurate information.

how to melt visceral fat

How To Melt Visceral Fat

To melt visceral fat, you must first understand what visceral fat is and the types of visceral fat. That way, losing it becomes soo much easier. If you don’t have time to read the posts, here is a short breakdown of both. Visceral fat is a type of hard fat that is situated between your muscles and internal organs like your intestines, heart, liver, and lungs.

Visceral fat is very dangerous and should only consist of 10% of your overall body fat. Having a lot of visceral fat can lead to all kinds of health issues like diabetes, high blood pressure, high cholesterol, heart problems, inflammation, and stroke. 

There are so many causes of visceral fat, some of the most common causes are genetics, hormones, eating the wrong foods, inactivity, and stress. Fortunately though, by simply changing your diet and eating foods that fight visceral fat, you can get rid of it in less than 3 months. Now that we’ve covered the basics, here’s how to melt visceral fat.

low calorie diet to melt visceral fat

1. Start A Low-Calorie Diet

Your very first step in trying to melt visceral fat is by starting a low-calorie diet that consists of fruits, vegetables, and protein. That said, you must calculate your BMI (body mass index) and check how many calories you need to eat daily in order to lose weight.

Checking your BMI is very important because consuming fewer calories can lead to low energy plus vitamin and mineral deficiencies. Also, eating more calories than your body requires for fuel will prolong your weight loss. The diet plan I linked to was personalized for me by my nutritionist, it is around 1300 calories.

In most cases, the plan above will work for most obese and overweight individuals so go ahead and try it if you cannot afford a dietician right now but I recommend you see one in the future. So the plan helped me lose 10 kilograms of water weight and visceral fat within the first month of starting. I highly recommend it, it’s FREE!

aerobics to melt visceral fat

2. Aerobics

Researchers believe that in order to melt visceral fat quickly, your choice of exercise should be aerobics. That’s because it’s the most effective and it helps you burn more calories compared to other workouts. To calculate how many calories you can burn with aerobics per weight, use this site.

Not only will you burn more calories and lose weight with aerobics, but it also helps shape your body and muscles. A 3-month aerobic workout plan can help tune and strengthen your body. Now, it’s gonna be really tough at first when you start but it gets easier as you continue. 

brisk walking to melt visceral fat

3. Brisk Walking

Another great way to melt visceral fat is by brisk walking for 45 minutes at least 4-5 times per week. The faster you walk, the more visceral fat you will burn. That’s because walking affects stored fat (visceral fat) and fat reserves. It also helps you inhale and exhale clean air which has been shown to promote healthy weight loss.

According to this study, breathing exercises show promising results for those who are obese or overweight. One thing to remember though, walking outdoors is more effective than using a treadmill because you are able to fill your lungs with more oxygen which is necessary.

getting enough sleep to melt visceral fat

4. Getting Enough Sleep

According to Mayo Clinic, not getting enough sleep increases cortisol levels in the body which can lead to visceral fat storage and obesity. As you may already know, cortisol is a stress hormone that causes high blood pressure, bone loss, and sometimes, type 2 diabetes.

It is recommended that you get at least 7-8 hours of sleep every night to help reduce high cortisol and stress levels. According to this research, by reducing stress and cortisol levels through sleep and healthy living, you will be able to lose weight faster.

eating green vegetables to melt visceral fat

5. Eating Green Vegetables

Green vegetables like spinach, broccoli, kale, lettuce, collard greens, swiss chard, brussels sprouts, and cabbage are extremely healthy, they are low in calories and contain fiber. These types of vegetables help reduce inflammation, constipation, indigestion, toxins, and visceral fat deposits.

Green vegetables also help your body absorb nutrients better and provide your body with essential nutrients, vitamins, and minerals that aid in weight loss. Simply start by adding them to your diet through salads for their full weight loss benefits.

drinking enough water to melt visceral fat

6. Drinking Enough Water

So according to John Hopkins University, drinking enough water during the day does help you melt visceral fat because it increases your energy levels and fat burn. Upping your water intake also helps keep you hydrated. Studies show that proper hydration helps your body metabolize fat and carbohydrates better.

So if you really want to start losing weight faster and help your body remove stored fat through your sweat and urine, you need to start drinking at least 8 glasses per day!

drinking green tea to melt visceral fat

7. Drinking Green Tea

So according to the National Institute Of Health, green tea contains an antioxidant called catechin which helps the body break down more fat and use it as energy. Green tea also contains caffeine which helps boost your metabolism by up to 11% which is amazing for fat burn.

That said, when using green tea for weight loss or visceral fat burn, you will need to choose 100% green tea. Also, you may also need to drink at least 3 cups of green tea throughout the day to help you burn fat. Try this green tea recipe that I use.

non-surgical fat reduction to melt visceral fat

8. Non-Surgical Fat Reduction 

Lastly, there are many non-invasive or non-surgical fat reduction procedures that are done to help melt visceral fat but they can be really expensive. Non-invasive procedures such as CoolSculpting, laser lipolysis, radiofrequency lipolysis, and injection lipolysis can help with visceral fat burn.

If you can afford them, they are totally worth trying especially if you don’t have time for frequent workouts or going to the gym.

How Visceral Fat Is Burned

Visceral fat is burned through working out and dieting. The most effective types of exercises that burn visceral fat includes aerobics and brisk walking. Once your body starts to burn visceral fat, it is then excreted through carbon dioxide when you exhale, through your pores when you sweat, and finally, through your urine.

What Foods Melt Visceral Fat

There are a lot of foods that help fight visceral fat but I’m not going to be able to list them all here for you. However, you need to focus on fiber-rich foods, high-probiotic foods, green tea, eggs, whole grains, avocados, vitamin C-rich foods, plus potassium and magnesium-rich foods.

How Long To Lose Visceral Fat?

Studies show that it takes 2-3 months to completely lose visceral fat. Once you start exercising, eating the right foods, and reducing your calorie intake, you should start seeing signs of visceral fat loss within the first month of starting. 

Signs You Are Losing Visceral Fat

Some of the most common signs that you are losing visceral fat include feeling lighter, healthier, improved digestion, longer attention span, and suddenly feeling much more energetic. Other signs include feeling less constipated and loose skin.


Now that you know how to melt visceral fat, are you going to take action? Let me know in the comments below! Also, make sure to save this post for later and also share it with someone who may find it helpful. Until next time, keep on staying fit mama!

How To Melt Visceral Fat

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