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In this video, I walk you through how visceral fat differs from subcutaneous fat, what the dangers of elevated levels are, how you can lose visceral fat fast, and what the main areas are to help you keep visceral fat off your body over the long-term. So, get out your pen and paper and make some notes. (…or just use this description) 😉

*What Is Fat? (0:37)

Fat cells are essentially storage containers that store energy that can be used by the body at a later stage, for activities or natural bodily functions. When you eat, energy is being taken into the body by the food you eat (hence calories are a unit of energy). If you store more calories than you burn each day, you end up with constantly increasing fat stores (a belly)!

*What Is VISCERAL Fat? (1:32)

When your body takes in an excess of fat that is not being burned off through exercise or natural movement, you end up with stored fat. As well as storing under your skin, which is known as subcutaneous fat (the fat you can pinch), fat can go deep and be stored around your organs.

In small amounts, this is protective. In large amounts, this is toxic and dangerous! An increased amount of visceral fat can literally strangle your internal organs, reduce blood supply to your organs, and actually cause issues like fatty liver when the increase in fat cells in your blood goes inside your organs.

*How To Get Rid Of Visceral Fat (2:33)

Getting rid of visceral fat is done in pretty much the same way as losing fat in general, in that you should make sure you sleep enough, get enough water each day, follow a healthy meal plan and do more physical activity or formal exercise. Our guidelines for this, are:

• Sleep at least 7 hours per night
• Drink half your body weight in lbs, in oz’s of water
• Follow a sustainable meal plan →
• Follow a structured workout →

*How Does Exercise Help Me Lose Visceral Fat Quickly? (3:40)

Exercise will help you to improve the circulation throughout your entire body, so will help reach the deep fat cells to pull energy from there too. This will help to mobilize the energy contained in that deep visceral fat and pull it to our muscles so we can perform regular movement, physical activity, and formal workouts.

*How Will I Know I’m Losing Visceral Fat? (4:35)

Measuring your belly circumference is a good starting point to seeing if you’re losing visceral fat from your belly. If your belly circumference is shrinking, it’s very likely your visceral fat levels are also decreasing. This is a simple way to measure it, but is an effective way too. You can go further and actually have a DEXA scan on your body, which will identify the levels of visceral fat in your body. This is very expensive, but obviously much more accurate.

I hope this information has been helpful and valuable for you and has taught you the key areas of how to lose visceral belly fat. I wish you the best of luck on your journey and don’t forget we’re here for you all the way!

If you feel your lifestyle could use an improvement, then check out our FF30X 30-Day Transformation Program at →
If you want to start putting on muscle TODAY, check out our Fit Father Old School Muscle Building Program at →

Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

    51 replies to "How To Lose Visceral Fat – It’s Not As Hard As You Think!"

    • Eva Fultz

      Great information! I don’t know why so many people have to be negative! Keep up the good work spreading knowledge. Because there really are a lot of people who just don’t know this stuff at all….

      • Fit Father Project - Fitness For Busy Fathers

        Thank you Eva! Our goal is to share as much research based information as possible, to help people live healthier. 🙂
        -The FFP Training Staff

      • Rob Frye

        They’re Trump voters! Goes with the territory!

    • Food and Diet dot org

      Excellent video and great information. Thanks for the free ebook and video course … I will study most carefully. The western world (US in particular) is killing itself with overeating and obesity. We need to take action now if we are going to live long and happy lives … not shorten them with Diabetes and other lifestyle related illnesses. Keep up the good work Dr Anthony … much appreciated.

    • 76vike

      I am on day 32, phase II of Fit Father. Never thought I could cut carbs from my diet, I still eat carbs under this plan but they’re healthy carbs. Down 23.8 lbs but better than that is Dr. Anthony educates you on how to eat healthy. Trust me, I am never starving, this plan is life transformational.

      • Fit Father Project - Fitness For Busy Fathers

        That is great news! Congrats on losing 23lbs. We love to hear FFP Success Stories. Thank you for sharing. 🙂
        -The FFP Training Staff

    • Evie Roberts

      I didn’t know that visceral fat was inflammatory! Learnt something new today, thank you!


        @bruce le bot proper grammar killa

      • Stephanie Green

        I feel like I have a lot of inflammation because of visceral fat. My belly is hard and half way down it’s soft😱

      • Alans Snack

        you are inflammatory

    • Johnny English

      Im on Keto with Intermittent fasting and i train 3 days a week for about 40 mins.Down from 110kg to 93.5kg in about 2 months..Feeling really good.just cut down the carbs and sugar ..1 to 2 meals a a great for me.

      • Hervis Daubeny

        Could you give a more in-depth breakdown of your diet please?

      • Johnny English

        ​@Hervis Daubeny Sure..Basically i work a 4 days on and 4 days off 6am to 6pm.
        When i wakeup i drink black coffee with 2 sweetners and i dont have breakfast.

        During my working hours i have another black coffee on my tea break which is around between 8am to 10pm.
        When it comes to my lunch break at 2pm i have another black coffee with a little milk or sometimes unsweetned cocunut milk or almond milk,
        with a handful of roasted nuts..not too much just a little handful..or other days a might have a small leafy salad with little bit of nuts.

        Soon as i get home at 6pm ..I train at home with dumbbells and resistance bands for about 30 mins.I make sure a break into a sweat!.
        Then i would eat broccoli sprouts and salmon.To make my meal alot tasty i put my broccoli and cut sprouts in half in a food bag and pour Extra virgin olive oil (GOOD FATS IN THAT OIL)
        and sprinkle pink salt or rock salt.I shake the bag and place it in the oven tray along with my salmon and roast it for about 15 to 20 mins.
        I make sure everyday i have broccoli sprouts or sometimes i add asparagus.The only thing that changes with my broccoli /sprouts etc is the salmon.Somedays i eat a steak with my veg.. or beef burgers with fatty cheese (NO BREAD)
        Eat bacon with eggs all good fats that your brain needs.You get your carbs from veg..Those are the carbs you want.i always prepare food and its not hard.I cut up my veg and put it in a food bag ready for the next day..I always add olive oil! has plenty of fats!.Salmon has plenty of fats!.

        I repeat that everyday even on my days off.What speeds up the fat burning is the MCT oil and Apple cider vinegar!.2 table spoons of MCT oil and 2 table spoons of apple cider vinegar in a glass of water.I add a teaspoon of tumeric poweder and pepper and i stir it.
        I drink that quick because it tastes kind of horrible! (you get use to it).I drink that before bed twice a week not everyday.

        Im actually not hungry because when you do eat fats it suppresses hunger and i can fast for longer without struggling.Coffee helps too when your fasting.Avoid milk as much as you can.
        Whats important is if you can fast longer then do it!.Also break a sweat exercising (while fasting) it boosts weight loss around your belly and love handles…Then eat.after that its just coffees before bedtime with cocanut milk or just normal milk.
        But remember when your not eating dont drink coffee with milk that will break your fast.You want to fast as long as you can to keep your insulin levels low.
        You can treat yourself to a desert twice a week.In a bowl i put a few cut up strawberrys with black berries and pour full fat extra thick cream in a bowl..May be a very tiny squirt of anchor whip cream to taste (not too much of the sugar).
        Since writing this im now 88.5kg from 110kg…and trust me be patient you will see the difference i pretty amazed at myself i got this far!.

        If you go out to a restuarant dont ruin your night.I go out every 2 or 3 weeks and i just eat crap because i know my body is fat adapted already and i dont put on weight.after 1 or 2 days i end up back into ketosis which is great.I try to deplete the crappy carbs after going out by fasting a whole day the next day.
        Also another note i take 1xOMEGA 3 fish oils a day(1 capsule) and zinc and magnesium with VIT D to help boost testo levels.Im 44yrs old and was over weight since my i feel so light and have a flat belly feels good.
        Just be patient and it will work.Nothing worked for me before and now since following DR Berg on youtube..My life has practically changed.

      • Unknown Knowingly

        I can promise you that Johnny English knows what he is talking about. I have an almost identical regimen and Its worked for me too.

    • Don Berry

      I’ve lost 55 lbs lately and my stomach was shaped and firm like a basketball. Now it really soft but still big, I just suppose it takes time. 73 years old and getting better!

      • Shenell Thomas

        I lost weight an 38yrs. But the belly fat is still on

      • Shashank D


      • Mike Cho

        Dude your amazing keep goin’ , I’ve just turned 50 and gotten injured at work . I’m working out 2-3 days a week and I’m 185 lbs now ! From 237 all since just before covid ! Your inspiring my friend !

      • Alans Snack

        73? born in 1950? same as my dad, whos not speaking to me, and i aint speaking to him.

    • Yves Gautier

      Great content, thanks. Keep the good work.

    • otacilio moraes

      It is very hard for me to lose my belly fat.Thanks for the tips in this video.

    • BoomeRantics

      I both enjoy and am motivated by your sensible content and delivery. It always boils down to the same equation, however… eat right and exercise. I’m still waiting for the diet that advances the four essential food groups -BBQ, burgers, pizza & wings along with plenty of sloth.

      • Johannes P van Vuuren

        Define “eat right”….

    • Natalia Brandon

      Wow! Thankyou So much for sharing this. I really appreciate the honesty and information. I do a lot of research to find good information on my new journey towards health and fitness and this was right up there. So thank you and bless you guys

    • Ravi Bahl

      You are doing great work . Just keep moving forward . You have motivated many people like my father. I will surely let you know after his fat will cut off.
      A concern son from India

    • Satvir Via

      I really liked how you started with sleep, hydration, and diet before even getting to working out. Most people jump to getting a gym membership before tackling your first 3 steps.

      • Fit Father Project - Fitness For Busy Fathers

        Awesome my friend! Ty 😊

      • Frederico Luiz

        Sleeping is by far the most important factor here. I saw a video that shows a study where 2 groups ON THE SAME DIET, had to go through a series of exercises. The only difference between them was that one group got to sleep 8 hours, the other 6 or less. The sleep deprived group lost 55% LESS fat and they also lost much more fat-free mass (muscle) than the group which got enough sleep. Sleeping at the correct time is also important. 10pm to 2am is when our body produce the most HGH hormone, the one that repairs our body.

    • IG mycalicrush

      Loved how non-judgemental and also well-articulated this video is.

      • Fit Father Project - Fitness For Busy Fathers

        Thank you very much 👍🏼

      • Carol Palmer


    • LadyJane-Stephanie

      Thank you so much for this video!!!! I’ve been struggling with my visceral fat for the longest time…..I feel like I’m starving no matter how much I eat….if you could give me any tips on how I should deal with this, that would be amazing! I will continue to watch your videos, I love your content!

      • Fit Father Project - Fitness For Busy Fathers


      • Joseph Joson

        Try low carbs and intermittent fasting , watch dr.erick berg..

      • LadyJane-Stephanie

        @Joseph Joson I used to both of those but stopped for a long time. I did lose some weight with the fasting; perhaps I should go back to the fasting. I feel better not eating carbs then eating them.

      • LadyJane-Stephanie

        @Sara Collins What foods would you recommend?

      • LadyJane-Stephanie

        @Joseph Joson Ty so so much! You are Amazing! I Love his videos SO MUCH! 😍💚💖💜💜💜🙌❤️💛💛💚🥰😍😘💜❤️

    • Daniel von Liechtenstein

      Great video!👏👏👏
      Simple, straightforward, and above all: there’s no “buy my product” at the end of it.

      • Fit Father Project - Fitness For Busy Fathers

        Thank you very much Daniel 👍🏼

    • Kimberlee Lorenz

      Loving this info! Was watching to share with my 42-yo male partner, but I’m looking forward to applying some of this to myself. Thank you! Any info for females?

      • Fit Father Project - Fitness For Busy Fathers

        Hi Kimberlee, please check out our Fit Mother Project channel, Our website is also a fantastic resource.

    • That Gaijin Fella

      Just 5 years ago, I was training almost everyday in the gym, had a great six-pack and very little fat anywhere!! Personal stuff got in the way of training (family deaths, divorce, moving, etc) and my training went out the window. I ended up with this bloat and it was as though my 30+ years of gym work, never existed. It can be demotivating to say the least. But now I know the requirements to get back to shape, this video has been motivational. Thank you.

      • Sarah Finley

        Don’t give up

      • UFRooster

        You have a great base, it won’t be difficult to get back, but don’t allow too much time to lapse or that visceral fat will develop and cause further complications. I recently dropped 55lbs and 10% in 3 months and am on target for 70 and 15-20% by 5 months…Good luck and many blessings!

      • T Mayorca

        Start by walking, it helps

      • Saurav Basu

        Muscle-memory surely helps , hope you are progressing steadily

      • Brother from Another

        Hey sorry for you loses bro, I hear you regarding this, you’re so not alone. It seems so easily done too once you get into a poor nutrition cycle and life takes it tool. I’m back fasting, eating better and working out. It is hard and you need to be in the right frame or mind to get there, but if I can do it, anyone can as I’m a super procrastinator for change, take small steps. Sending you positive vibes friend. 🙏🏾

    • Javier Mancheno

      I am diabetic 73 and ready to follow your very clear and intelligent guides ! Many thanks for the video young man !

      • Fit Father Project - Fitness For Busy Fathers

        You’re very welcome! I’m very glad this was helpful for you 🙏🏼

    • Anthony Parker

      Some amazing advice, great video, although also good to discuss keto and fasting = amazing for dealing with excessive fat!

      • Fit Father Project - Fitness For Busy Fathers

        Thank you very much 👍🏼

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