What Is Visceral Fat, Why It’s Bad and How to Lose It

Let’s talk about something that doesn’t get enough airtime: visceral fat. 

It’s sneaky. You can’t grab it while gazing in the mirror or smooth it out with a workout top. (That’s called subcutaneous fat.) Though you can’t see it, visceral fat can quietly interfere with how your body feels, functions and even ages. 

And while it’s tempting to focus solely on the number on the scale, what’s happening inside your body tells a far more important story. 

What Is Visceral Fat? 

Visceral fat is the type of fat stored deep inside your abdomen, wrapped around organs.  

Unlike the fat that sits just beneath your skin — the subcutaneous fat — visceral fat acts like an active, hormonal organ. It doesn’t just sit there; it releases inflammatory molecules and hormones that affects insulin sensitivity and overall metabolic health.

In short, visceral fat doesn’t just take up space. It takes control and disrupts metabolic health.

Why Is Visceral Fat Bad for You? 

When visceral fat builds up, it changes the way your metabolism works. Your body becomes insulin sensitive, disrupting overall metabolic health. Over time, this can throw off your body’s natural balance and contribute to issues like: 

• Metabolic challenges — visceral fat can influence blood lipids and glucose levels and how your body processes fats and carbohydrates. 

• Chronic health conditions — excess visceral fat can raise blood pressure and strain the heart. 

• Physiological functions — disrupts the body’s functions, leading to metabolic imbalance. 

• Hormonal shifts — excess visceral fat can disrupt hormonal regulation , affecting energy levels, sleep and mood. 

  
  

But here’s the thing: you can’t see visceral fat. So even if you appear to be in a “healthy weight range” you could still be carrying more of it than you think. 

That’s why understanding your body composition — not just your weight — matters. 

How Do You Know If You Have Too Much Visceral Fat? 

Because it sits deep inside the body around organs, you can’t see or feel it. Still, there are some telltale signs: 

• A growing waistline (especially if your weight hasn’t changed much... more on this below) 

• Feeling “thicker” around the middle despite eating well 

• Persistent fatigue or mid-afternoon energy crashes 

• Trouble sleeping or higher stress levels 

Waste circumference is typically the easiest indicator. Generally, a waist circumference over 35 inches for women or 40 inches for men suggests higher visceral fat levels. 

If you’re curious about your exact numbers, a DEXA scan, CT scan or MRI can provide accurate measurements and are typically done through your doctor. While smart scales or InBody scans are based on calculations and may not be precise, they can more conveniently offer helpful insights and trends over time.  

For most people, though, improvements in energy, sleep and mood often tell the story before the scale does.  

Subcutaneous Fat vs. Visceral Fat: The Hidden Difference 

Type	Where It Lives	What It Does	Why It Matters
Subcutaneous Fat	Just beneath your skin (the kind you can pinch)	Stores energy, cushions the body	Mostly harmless, easier to burn with activity
Visceral Fat	Deep in your abdomen, around your organs	Releases hormones and inflammatory compounds	The “bad” fat that can throw your metabolism off balance

Two people can weigh the same, but one might have higher health risks if they’re carrying more visceral fat. 

How to Lose Visceral Fat  

The good news: you can target and burn visceral fat when you start making healthier choices. You don’t need crash diets or extreme routines — more important are consistency and structure. 

1. Prioritize protein and fiber. 

Protein helps preserve lean muscle (the kind of tissue you want to keep) along with resistance training, while fiber supports digestion — both essential for reducing visceral fat. 

Related: What Does Protein Actually Do for Your Body During Weight Loss? 

2. Eat regularly and with intention. 

Skipping meals can slow metabolism and increase cravings later. Balanced, structured meals, even small ones with adequate protein, help your body maintain steady energy and avoid storing extra fat. 

3. Get quality sleep. 

When you don’t sleep well, your cortisol levels rise — and your body tends to store more fat in the belly area. Aim for 7–8 hours of solid, quality rest. 

4. Move your body. 

Strength training helps preserve lean muscle — and muscle is your metabolism’s best friend. Even 20–30 minutes a day adds up. 

5. Proper Hydration. 

Staying hydrated helps your body run smoothly—it keeps your energy up, flushes out waste and even helps you burn fat more efficiently.

Related: Does Drinking Water Help You Lose Weight? Expert Tips to Stay Hydrated and Reach Your Goals

6. Manage stress. 

Chronic stress can signal your body to store more visceral fat. Meditation, journaling or even stepping outside for a breather can help you reset. 

Signs You’re Losing Visceral Fat 

You might not see it immediately, but you’ll feel it. Here’s what progress often looks like: 

• You have steadier energy throughout the day 

• Your clothes fit more comfortably around your waist 

• You sleep better and wake up more refreshed 

• Your digestion feels more balanced 

• Your mood improves 

These are subtle but powerful indicators that your body is recalibrating — burning the “bad fat” while preserving what matters most: healthy, active muscle. 

The Science of Reset: How OPTAVIA’s Metabolic Synchronization™ Helps Reduce Visceral Fat 

Here’s where science meets structure. 

Reducing visceral fat isn’t just about appearance; it’s about helping your body function the way it’s meant to. 

Grounded in the science of Metabolic Synchronization™, OPTAVIA’s comprehensive system helps your body enter a strong and targeted fat burn — reducing visceral fat, retaining lean mass, protecting muscle and restoring balance from the inside out. 

In a clinical study, participants following the Optimal Weight 5 & 1 Plan® with coach support achieved a strong and targeted fat burn that went beyond the scale. In just 16 weeks, they saw up to a 14% reduction in visceral fat, while retaining 98% of their lean mass.* 

That means less of the bad fat that interferes with your metabolism — and more of the healthy, active tissue that keeps you strong, energized and in sync. 

And with the support of a dedicated coach, clients lost 10x more weight and 17x more fat than those who went it alone.** 

Progress isn’t just about losing weight. It’s about healthy, quality weight loss — and giving your body the chance to reset, rebuild and move forward feeling balanced from the inside out. 

If you’re looking to lose quality weight, explore how OPTAVIA’s science-backed system, one-on-one coach support and like-minded community can help you improve body composition and metabolic health. 

 *In a clinical study, 98% of lean mass was retained on the Optimal Weight 5 & 1 Plan® at 16 weeks. In a clinical study, individuals on the Optimal Weight 5 & 1 Plan experienced a 14% reduction in visceral fat at 16 weeks. 

**Those on the Optimal Weight 5&1 Plan® with support of an OPTAVIA coach™ successfully lost 10x more weight and 17x more fat than those who tried to lose weight on their own.  

Arterburn LM, Coleman CD, Kiel J, et a.. Randomized controlled trial assessing two commercial weight loss programs in adults with overweight or obesity. Obes Sci Pract. 2018 Dec 21;5(1):3-14. doi: 10.1002/osp4.312.