It’s time to throw out the good vs. bad diet mentality.

By

Natalie Rizzo, M.S., RD

Updated on October 31, 2024

Reviewed by Dietitian

Karen Ansel, M.S., RDN

Luis Alvarez / Getty Images

Visceral fat is that vexing, stubborn belly fat that doesn’t want to budge. This fat, which sits right below your skin, doesn’t just make your belly bigger. It can also cause health issues. 

Of course, there’s tons of advice on the internet about how to trim visceral fat. And your friends probably have opinions, too. But talking to friends or seeking out weight-loss advice online can be overwhelming, not to mention confusing.  There are so many things that you are “not supposed to do.” That can make it hard to figure out healthy ways to lose visceral fat. 

It doesn’t help that the word “bad” is thrown around a lot in the nutrition space. Many eating and lifestyle habits are inaccurately labeled as “bad” when, in fact, they may help you lose weight. 

It’s time to bust those myths! Read on to learn how some of the things you’ve heard are “bad” for fat loss may actually help you lose visceral fat. 

How to Lose Belly Fat the Healthy Way

What Is Visceral Fat? 

Visceral fat hangs out in your midsection, behind the abdominal wall, where it protects organs like the stomach, kidneys, liver and pancreas. Unlike subcutaneous fat, which you can see and pinch, you can’t actually feel visceral fat. 

However, it’s still dangerous. Research suggests that having higher levels of visceral fat increases the risk of chronic diseases like heart disease, cancer, type 2 diabetes, metabolic syndrome and fatty liver disease.¹,² That’s why it’s important to keep visceral fat levels in check. 

The 5 “Bad” Things You Should Do to Lose Visceral Fat

The good news is there are things you can do to trim visceral fat, especially “bad” ones, like these. 

1. Do Less Cardio

While cardio exercises burn the most calories per minute, they may also make you hungry and result in overeating, which can lead to weight gain. Instead of logging endless hours on the treadmill or bike, focus on walking and strength training for fat loss. 

Walking is an effective form of exercise that can help you lose weight and raise your metabolism. And the more you do, the better. For instance, one study found that the more a person walked, the less visceral fat they stored. On the flip side, more sedentary time was linked to greater amounts of visceral fat.³ So, the take-home message is to move more whenever you can.

In addition, strength training also plays a role in fat burning. Strength training increases the amount of calories you burn after exercising. It also builds muscle mass over time, and having more muscle raises your metabolism, which may play a role in fat loss. 

2. Eat More Fat

Long gone are the days of the low-fat craze, yet many people still fear fat. However, research suggests the type of fat you eat matters for weight loss. 

For instance, the Mediterranean diet, which is rich in heart-healthy mono- and polyunsaturated fats from foods like nuts, fatty fish, olives and olive oil, has been linked to healthier body weight and less belly fat.⁴,⁵ One study found that people who followed the Mediterranean diet for 18 months lost 6% of their visceral fat. And those who followed a modified version of the plan, called the Green Mediterranean Diet, trimmed visceral fat by 14%.⁵

7-Day Mediterranean Diet Dinner Plan

3. Take Rest Days

It may seem like working out all the time is the best thing for weight loss, but active rest days are an important part of a healthy lifestyle. Rest days are necessary to help your body recover from the wear and tear of intense exercise. Here’s why. During workouts, the muscles experience tiny tears. A post-exercise rest period allows muscles to repair and grow back stronger.⁶ Plus, without proper rest, you may feel fatigued during a workout, which can interfere with muscle gain and fat loss. 

4. Eat More Calories

If you’ve tried every diet in the book or routinely restrict calories, you may need to eat more. As a matter of fact, the No. 1 habit you should break to lose weight is not eating enough. 

Severely restricting calories can increase hunger and cravings, which can lead to overeating. Eating balanced meals and snacks throughout the day keeps you full and satisfied, especially if you eat at regular times throughout the day.⁷ Choose well-balanced meals that have plenty of protein and fiber, two nutrients that contribute to feelings of fullness. 

5. Take a Break

If you’re perpetually busy, you might not feel like you have time to slow down and take a break in your day. But research has consistently linked stress to greater body weight.⁸ When stress becomes chronic, it can also increase levels of the stress hormone cortisol, which tells your body to store fat in your belly. So, reducing stress may play a pivotal role in shedding pounds. Taking a break in your day to meditate, get up and move, or talk to a friend may be the first step towards your weight-loss goals.

7 Science-Backed Ways to Relieve Stress in 10 Minutes or Less

The Bottom Line

Losing visceral fat is good for your overall health. Yet, doing so is not always easy, especially with the long list of things you “shouldn’t do.” To lose weight, shift your mindset and embrace these “bad” habits, like doing less cardio, eating more fat, consuming more food, reducing stress and finding time to relax. Your body will thank you!