Visceral fat

Gain muscle, lose fat
October 20, 2021
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November 3, 2021

This is a very important topic for those who train (and not only) and at RM Trainer is no exception, being a constant struggle, both for practitioners and for the Trainer.

DATE: October 2021
AUTHOR: Rui Madeira | Health

What is it?

According to nutritionist Zanin, T (2021), in an article, visceral fat is a type of fat that is located in the abdominal cavity, close to some vital organs and is associated with a higher risk of developing cardiovascular disease, especially stroke and atherosclerosis, because this type of fat can also be deposited in the heart.


The accumulation of this type of fat is mainly due to unhealthy lifestyle habits, especially with regard to a diet rich in sugar, fat and processed foods and lack of physical activity.

In addition, the presence of large amounts of visceral fat may also be related to poor sleep quality and high levels of the hormone cortisol, which may result in increased weight and waist circumference due to fluid retention and fat redistribution in the body and increased sugar levels due to stimulation of the liver to produce glucose. Thus, it is important that healthier lifestyle habits be adopted!


The presence of large amounts of visceral fat can interfere with the functioning of some organs such as the liver, stomach, intestine and heart, in addition to favoring the development of insulin resistance, increasing the risk of Diabetes.

Thus, it is important that the general practitioner or cardiologist is consulted, as well as a nutritionist, so that an assessment can be carried out in order to identify the levels of visceral fat, possible causes, and thus, indicate measures to help eliminate visceral fat and prevent risks.

How to lose visceral fat

It is important to adopt healthier health habits, such as daily physical activity and a low-calorie, sugar-free diet, as instructed by the nutritionist. Thus, it is possible to favor the elimination of visceral fat and prevent the deposition of fat in the organs.


To eliminate visceral fat, it is important to have a low-calorie, low-sugar diet. Thus, some foods that can be consumed on a daily basis are:

- Apple, pear, strawberry, kiwi, pineapple;

- Chard, spinach, lettuce, kale, arugula;

- Pumpkin, cucumber, beetroot, tomato, onion;

- Fish, such as hake, halibut, sea bass, sea bream;

- Chicken or turkey meat;

- Almonds, walnuts, hazelnuts, chia seeds, linseed, pumpkin or sunflower.

In addition, thermogenic foods such as cinnamon, coffee, ginger or green tea, for example, can be added to the diet to help speed up metabolism and facilitate fat loss. Very sweet fruits such as grapes or figs should not be eaten as they contain a lot of sugar. In addition, other foods that should not be consumed are cakes, biscuits, chocolates, soft drinks, ready meals, sauces, pizzas, lasagna and alcoholic beverages, as they not only contain many calories, but also favor the accumulation of fat in the body.

Physical exercise

It is fundamental in the process of eliminating visceral fat, as it helps to stimulate the metabolism and, consequently, to burn fat. However, for visceral fat to be effectively eliminated, it is important that aerobic exercises are practiced, especially those that help improve physical condition, promote cardiovascular health and promote the development of muscle mass at the same time.

Some examples like running, swimming, cycling and jumping rope, or exercises with greater intensity such as HIIT, crossfit and functional circuits, it is important to do at least 30 minutes a day.

How to measure visceral fat

It can be done by performing computed tomography, magnetic resonance, echography or by measuring the waist circumference, which in men should not exceed 94 cm and in women should not exceed 80 cm.

When the waist circumference is greater than these values, there is a greater amount of accumulated fat and a greater risk of developing complications, especially cardiovascular diseases.

In addition to these exams, you can also perform a simple bioimpedance measurement, as happens in RM Trainer, where the scale will give you a generalized analysis of your data. Afterwards, your Trainer will outline the best way to go to obtain the best results.

In fact, visceral fat is a mirror of your daily behavior! Think about it…