How To Lose Visceral Fat – It’s Not As Hard As You Think!

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

how to lose visceral fat

Want to learn how to lose visceral fat? Believe it or not, but you can develop the body you want!

It doesn’t matter whether you've just started training or whether you've been at it for some time.

The results you seek are possible; you simply need to understand visceral fat and how to lose visceral fat properly.

Losing visceral fat is difficult because it is hidden away.

And, even if you train hard and stick to the right foods, it is still possible to retain fat in a few key areas.

Progress may be hard to track, but by following the right methods and monitoring your waistline, you can prove you're on the right track.

Once you start to lose subcutaneous fat you know you have succeeded in shifting a good amount of the visceral fat.

The same methods for how to lose visceral fat will work to reduce your subcutaneous fat, transforming your look!

No matter how long you have been training, you can achieve your goal.

Use this guide to learn how to lose visceral fat once and for all!

Get the dad bod you REALLY want with these fat loss exercises for men over 40!

See the program 38,000 guys over 40 are using to get results like these

Understanding Visceral Fat

Visceral fat is stored around your belly.

However, it is not the soft top layer that you can pinch; this is the subcutaneous fat layer.

Your visceral fat is much harder to see and identify; it surrounds the organs in your abdominal area and is much firmer to the touch.

Key organs which become surrounded are your liver, intestines, and pancreas.

Unfortunately, this affects their ability to function efficiently and has been linked to high blood pressure, diabetes, heart disease, and even some forms of cancer.

This is one type of fat you need to get rid of!

One thing you should be aware of is that it’s never possible to spot reduce fat.

Your body burns fat when it needs the energy to support natural functions and daily activity.

This results in a gradual loss of fat across your entire body.

Meet Burn RX. The Safe & Effective Metabolism Booster To Help You See Faster Results& Feel More Energized

Burn RX is for guys who are working on losing weight and want to see faster and easier results from their eating & exercise efforts. It helps your body burn more fat before, during, and after your workouts, which will improve your body composition while boosting your energy + metabolism.

Measuring Fat Loss

Visceral fat is always targeted by the body before subcutaneous fat.

For that reason, it may be harder to spot weight loss.

But, all you need to do is measure your waist.

If your waist is getting smaller, you're losing the visceral fat.

It's not an exact science but works well for practical purposes.

There are more complex ways of measuring visceral fat, such as measuring your fasting triglycerides (typically done by a healthcare professional or specialist).

See the program 38,000 guys over 40 are using to get results like these

Risks of Excess Visceral Fat

It is essential to understand that being slim is associated with low visceral fat.

No matter what size you are it is useful to know how to lose visceral fat.

As mentioned above you can assess your visceral fat level by measuring your waist.

Start by taking the measurement at the top of your hip bones, and then measuring your hips; including the largest part of your butt.

Divide your first figure (around the hips) by your second.

Men are considered healthy if this figure is below 1.

Visceral fat, no matter what size you are, equates to a list of potential health issues.

This is why you need to learn how to lose visceral fat today.

Meet Heart RX. The Blood Pressure, Cholesterol, and Healthy Circulation Support For Guys 40+

Heart RX is for guys who are taking (or have taken) medication for lowering cholesterol and blood pressure. Heart RX will provide you with the natural support to improve all aspects of your heart health – including: blood pressure, healthy cholesterol, and better circulation.

How To Lose Visceral Fat

You know it’s bad for you, you know you want to get rid of it, so here’s how to lose visceral fat and feel better than you ever have:


Stop eating processed foods that are loaded with trans fats and sugars.

If you haven't already, try our one-day meal plan to give you an idea of a healthy approach to eating.

Prepare your meals at the beginning of the week to avoid temptation and stick to them.

More importantly, look at your calorie intake.

To lose any fat, including visceral fat, you need to consume fewer calories than you burn.

FF30X contains a full meal plan and grocery list, so you can eat healthy throughout the program and beyond.


Developing a regular habit of physical activity is good.

If you’ve already been doing this, you’ve probably seen some initial weight loss results.

But for better results in the long term, your body will respond better to a higher intensity workout plan.

Changing your routine will challenge your body more, making it work harder.

You also need to place an emphasis on High-Intensity Interval Training (HIIT).

Basically push your body to the limit in short bursts, such as a 30-second sprint followed by a 90-second walk.

Then repeat five or six times.

The same approach should be used in weightlifting.

Use heavier weights with a lower number of reps.

You will build muscle faster and burn fat more efficiently.

Just remember to keep your rest breaks between sets short.

It is worth noting that building muscle is helpful.

Muscle burns five times the number of calories than fat does.

This means you will burn more calories for every additional pound of muscle you have on your body.

Assuming you don’t eat, more of these calories will come from your visceral fat stores.

See the program 38,000 guys over 40 are using to get results like these


Stress is a useful part of exercising.

It stimulates your body and allows you to lift more or train harder.

However, you probably lead a stressful life.

Between sorting out the children, keeping the wife happy, and managing a difficult boss, you may be stressed most of the time.

There is no easy answer to removing these stresses.

There are all sorts of situations that we are unable to walk away from.

Meditation and breathing exercises can definitely help reduce your stress levels.

We can lose help our body burn more fat by lowering our stress levels.

Stress produces the hormone cortisol in your body.

This tells your body to be ready to react.

In the process, it shuts down some of the normal processes and focuses on getting your muscles ready to move.

Part of this involves storing fat, so chronically high levels of cortisol will lead to ongoing fat gain.

In short, long-term stress encourages your body to store visceral fat!

Cut the stress and lose the fat.

Intermittent Fasting

The use of fasting to lose visceral fat requires you to stop eating occasionally.

You can fast for one or two days per week, and you should time these days to match your ‘rest' days.

There is no reason not to exercise on a fasting day, but you may struggle to complete a high-intensity workout.

When fasting, the body changes its level of hormones.

It makes it easier for your body to access the fat stores and turn them into energy.

This, combined with exercise, will ensure that you burn visceral fat much faster.

Along with losing visceral fat, fasting can improve insulin sensitivity, which increases the amount of growth hormone and promotes cellular repair.

Fasting is a natural method of weight control.

Only the modern man is as lucky enough to have three or five square meals a day!

1 day meal plan

Here’s A Free Weight Loss Meal Plan For Busy Men 40+

1 day meal plan
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...


Just as lowering stress reduces the cortisol in your body, a good night’s sleep will reduce this fat encouraging hormone too.

It can also reduce your appetite and make you feel fuller for longer during the day.

This is great news, although you may struggle to find the time to get enough sleep!

Your target should be between seven and nine hours of sleep a night.

This will allow your body to regulate all its systems and encourage muscle growth and repair.

The result is you will feel more energetic and your body will be better able to burn your visceral fat; improving your look and your overall health.

Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Here’s How Busy Fathers Over 40 Are Finally Burning Stubborn Belly Fat & Getting Healthy Without Restrictive Diets or Time-Consuming Workouts

This proven "Fit Father Program" has helped 38,000 busy men 40+ lose weight, rebuild muscle, and finally keep the weight off.

If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…

Join 38,000 guys in over 108 countries that are using FF30X to lose weight. You get everything you need to succeed – including:
  • The Fit Father Meal Plan – with simple & delicious recipes
  • Safe & Effective Workouts Program – only 90 min/week
  • VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step.
LEARN MORE ABOUT FF30X >> See the FF30X Program overview here. You’ll discover how this proven Fit Father Program can help you lose weight and actually keep it off – without the complication and restriction of normal diets. »

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to lose visceral fat.

Written by: Stuart Carter,

Dip. PT, Precision Nutrition 1

C.O.O., The Fit Father Project

Fit Father Project Fact-Checking Standards

Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. And when it comes to online content, integrity and trust is everything. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. And we aren’t just a team of “academics” sitting in an ivory tower. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family.

Here is what you can expect from us on our Fit Father Blog and YouTube channel:

  1. All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors).
  2. In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals.
  3. We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results.
  4. Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life.
  5. We openly take feedback here on our contact page. We welcome your content suggestions… and even feedback on grammar (we’d like to thing that we’re pretty OK at spelling and “stuff”).
  6. Above all, we are a community of likeminded men and women committed to living healthier. We do not advocate any health advice that we wouldn’t personally implement with our families. Because as far as we’re concerned, you’re our family too.

Thanks for checking out the blog. We can’t wait to support you toward greater health, energy, and vitality. – The Fit Father Project Team


Terms of Service & Privacy Policy