3

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Any ways to specifically target visceral fat?

Answered on August 19, 2014
Created February 05, 2011 at 5:49 PM

Are there any particular ways - dietary, exercise, lifestyle etc. - to particularly target visceral fat loss over subcutaneous fat loss?

Db20e80aec9abf291a7f685d2b0ed42e

(55)

on December 23, 2012
at 11:48 PM

Adam, I've seen a couple of people say they developed stronger bones. Is it just a feeling of robustness that would reasonably be put down to stronger bones or can you measure it somehow?

6d64cd6dc98d6ab763bd03678a317964

(2177)

on September 12, 2012
at 11:54 PM

Your so hurt Razwell. Here let me give you a big fat hug.

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on February 06, 2011
at 02:05 AM

I spent 2-3 years mixing it up and trying different kinds of IF. I used fast5 to get into it, and eventually fasted everyotherday in a pattern like MWF or SunTueThur when i would not eat on those days, it worked really well and deleted some 30lbs from my frame while my bones grew thicker and i gained lean muscle.

0d2dec01a5ed9363a9915e111ae13f7e

(4583)

on February 06, 2011
at 01:58 AM

Yup, but to zero out caffeine, fake sugars, alcohol and the like is no big deal for 6 weeks (or more), and frankly that stuff isn't of the strictest "paleo" origins. Meat, veggies and water for 6 weeks, coupled with IF and HIIT and good sleep will do it, too! But the 6 Week Cure book is worth a read at the library or borrow one just to see if it is worth owning.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on February 05, 2011
at 09:11 PM

Thanks. I'll be checking that book out. No caffeine? Eeeeeee! Ah well, I've cut down, I suppose I can handle a bit less. *heavy sigh*

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on February 05, 2011
at 09:08 PM

Interesting reading there. I'll be spending some serious time checking out the IF info. Did you do the short (16 hour) or long version? Difficulty?

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on February 05, 2011
at 09:04 PM

Oh, I am doing paleo (+ some high fat dairy (may need to cut that)) and have lost 11 pounds since January* without discomfort. I'm feeling better already but would like to if possible speed some of the risk reduction. I know I have pre-diabetes and seriously need to avoid that. Tabatas seem a possibility, so started those. Whew. IF sounds possible, but I'm concerned about whether I can skip even 2 meals, much less 3. Do you know whether the Perfect Health Diet ketogenic "fast" (coconut oil + green veg) works? *did paleo last summer but fell off after/during vacation - not doing that again.

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on February 05, 2011
at 08:47 PM

Kinda like spot reduction is difficult when hormones and metabolism rule distribution, i would suggest that you enjoy looking into the difference in fat types, but just move forward with paleo and IF. IF really helped my first 40lbs before I turned to paleo. At the time i did not know why IF was so effective, but it was stunningly so.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on February 05, 2011
at 08:15 PM

I'm overweight - 179 lb at 5'5" - and a high percentage is in my upper abdomen. Health is most important to me followed by vanity.

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on February 05, 2011
at 07:30 PM

Can you tell us why you wan to lose visceral fat first?

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11 Answers

7
0d2dec01a5ed9363a9915e111ae13f7e

on February 05, 2011
at 07:13 PM

Drs. Eades have their "6 Week Cure for the Middle Aged Middle" that targets visceral fat loss. Pretty good info, and the protocol can be run very much Paleo. The diet as written does allow some non-paleo foods/oils. But improving liver function is key to getting visceral fat off, they recommend things such as elimination of caffeine and alcohol for a time.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on February 05, 2011
at 09:11 PM

Thanks. I'll be checking that book out. No caffeine? Eeeeeee! Ah well, I've cut down, I suppose I can handle a bit less. *heavy sigh*

0d2dec01a5ed9363a9915e111ae13f7e

(4583)

on February 06, 2011
at 01:58 AM

Yup, but to zero out caffeine, fake sugars, alcohol and the like is no big deal for 6 weeks (or more), and frankly that stuff isn't of the strictest "paleo" origins. Meat, veggies and water for 6 weeks, coupled with IF and HIIT and good sleep will do it, too! But the 6 Week Cure book is worth a read at the library or borrow one just to see if it is worth owning.

3
B3c62d89cd47b7d7209b6a99243d0ded

on February 05, 2011
at 07:11 PM

You could follow up on the experiment listed below where certain cheeses seemed to promote visceral fat loss over subcutaneous fat loss. http://healthcorrelator.blogspot.com/2010/05/cheese-consumption-visceral-fat-and.html

Intermittent fasting might be helpful here as well. http://www.justinowings.com/b/index.php/me/a-low-carbohydrate-diet-mixed-with-inter

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on February 05, 2011
at 09:08 PM

Interesting reading there. I'll be spending some serious time checking out the IF info. Did you do the short (16 hour) or long version? Difficulty?

B3c62d89cd47b7d7209b6a99243d0ded

(10778)

on February 06, 2011
at 02:05 AM

I spent 2-3 years mixing it up and trying different kinds of IF. I used fast5 to get into it, and eventually fasted everyotherday in a pattern like MWF or SunTueThur when i would not eat on those days, it worked really well and deleted some 30lbs from my frame while my bones grew thicker and i gained lean muscle.

Db20e80aec9abf291a7f685d2b0ed42e

(55)

on December 23, 2012
at 11:48 PM

Adam, I've seen a couple of people say they developed stronger bones. Is it just a feeling of robustness that would reasonably be put down to stronger bones or can you measure it somehow?

2
F17088b21ae0f36d78d9b8648d752f5c

on February 10, 2011
at 10:24 AM

You might wish to employ Intermittent Fasting with a Protein-Sparing Modified Fast for very fast fat loss.

This will attack visceral and subcutaneous fat like you won't believe. Targeting one area of fat depositation is akin to spot-reducing, although yours is an unusual target and I suspect your concern is coming from the fact that you're more apple than pear shaped?

Is insulin resistance a concern at all? What's your weight and bodyfat % if you don't mind me asking?

In any case, the PSMF would entail that you consume 150gm protein a day, whack on some fat if you must but keep total daily calories at ~800 tops. Divide this over two meals - the first at 12pm and the second at 8pm. Eat nothing caloric between 8pm to 12 noon the next day before you break your fast again - water, a stick of celery, black coffee/tea is fine.

Budget for a new wardrobe very soon.

1
3d58b5fb4f9780e2f47d4dcc53338a5a

(2771)

on September 11, 2012
at 10:51 PM

I can attest sprinting and more intense strength training. I switched from a standard weight routine (10-15 reps) and walks and occasional runs to sprints, High Intensity Intermittant Training (HIIT), and lifting slower and heavier (2-4 reps once a week) and I started gaining weight, but losing pant sizes, indicating muscle build and fat loss, especially in the abdomen area. That was a big improvement after two and a half years of eating right and exercising and just losing weight, but not stomach size.

I think I've boiled it down to one simple rule that all of these have in common.

Run out of breath.

I've done a lot of research on paleo exercise sites, and they don't put it in those words, but they all seem to say that when your muscles need more oxygen then you can provide, all sorts of wonderous things happen. The only downside is, well, it sucks to work that hard and run out of breath. But the results inspire me, and I now exercise less frequently for shorter periods of time with the same results.

1
31d4bea18000ddc88204338edbf2f011

(10)

on September 11, 2012
at 10:23 AM

PSMF - look it up. Plus cardio, pref. intervals. Both will target visceral fat, suggest you Google the above and make up yoru own mind.

1
06d21b99c58283ce575e36c4ecd4a458

(9948)

on February 08, 2011
at 09:10 PM

Dr Davis today posted about using a glcometer to measure post prandial blood sugar levels. A meal that does not spike the blood sugar when measured at 1 hour after eating is a meal that

triggers none of the effects experienced following a bowl of oatmeal. Repeated over time and you fail to trigger glycation, you stop provoking insulin, and visceral fat mobilizes rather than accumulates: you lose weight, particularly around the middle. http://heartscanblog.blogspot.com/2011/02/glucomania.html

1
06d21b99c58283ce575e36c4ecd4a458

(9948)

on February 06, 2011
at 01:36 AM

I found that my visceral fat slowly diminished with tabata wind sprints along with a little resistance training.

0
B7e1ad6bb9ab814b8e90bdad4a472d5e

on September 12, 2012
at 12:19 AM

after working out wait an hour before eating, Because your growth hormone is still high and as soon as you eat something your body will stop making it. Reason for this is your growth hormone burns fat. you could also add cinnamon to any thing that is sweet because cinnamon stop sugar spikes.

0
64c34e04ebf0d3a53d5b4742aaa44ba2

on February 10, 2011
at 07:17 AM

I agree, but through hard work, a balanced diet, and a few targeted exercises we can help decrease visceral fat. I know some people are genetically predisposed to this type of fat, but it's a serious health risk, leading to diabetes, heart disease and hypertension. So you can't just let it go. I'm currently chronicling my struggles with it at http://losevisceralfat.blogspot.com/

0
06d21b99c58283ce575e36c4ecd4a458

(9948)

on February 06, 2011
at 01:55 AM

Double post who knows why

-2
8f2b61d011f059afa11e589363a8c663

on February 06, 2011
at 07:15 PM

There is MUCH more to obesity than diet and adequate exercise. ANYONE promosing guranteed fat los results is SCAMMING.

6d64cd6dc98d6ab763bd03678a317964

(2177)

on September 12, 2012
at 11:54 PM

Your so hurt Razwell. Here let me give you a big fat hug.

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