How to lose visceral belly fat?

Ever feel like your belly is holding onto a secret stash of stubborn fat? You’re not wrong. Visceral fat (aka the kind that hugs your internal organs) isn’t just a fashion faux pas—it’s a legit health hazard.

It’s sneakier than subcutaneous fat (the one under your skin) and way more dangerous, increasing your risk of heart disease, insulin resistance, sleep apnea, and more.

But don’t stress! Here are 10 effective tips on how to lose visceral belly fat.

1. Eat More Soluble Fibre (Your Belly’s BFF)

Think of soluble fibre as the sponge that soaks up excess fat. It slows digestion, keeps you full longer, and reduces cravings.

Over time, this can help reduce belly fat and support a healthy weight. Load up on oats, flaxseeds, apples, and legumes to get things moving (literally).

2. Say “No Thanks” to Trans Fats

Partially hydrogenated oils = trouble. Found in packaged snacks, baked goods, and margarine, these fats mess with your gut health, inflame your body, and promote belly fat gain. Ditch ‘em and stick to healthy fats like avocado, nuts, and olive oil.

3. Cut the Booze (A Little)

Love a cheeky cocktail? We get it. But too much alcohol is a known driver of abdominal obesity.

Moderate your intake to shrink that waist circumference and support your liver health. Balance is everything!

4. Prioritise Protein Like a Pro

Protein keeps you full, supports muscle mass, and boosts metabolism. All of this means one thing: less visceral fat.

Try adding a scoop of our plant-based protein into your smoothies or pancakes—tasty, filling, and fab for your belly. 🍫

5. Stress Less (For Real)

High cortisol levels from chronic stress can lead to more visceral fat storage. Try yoga, journaling, nature walks, or deep belly laughs with mates. Your mind and belly will thank you.

6. Sleep Like It’s Your Superpower

Not sleeping enough? It could be why your belly fat won’t budge. Aim for 7–9 hours of quality sleep a night to regulate hormones and keep cravings in check. Bonus points for sipping a Dreamy Jelly before bed 😉

7. Move Your Body, Every Day

From brisk walking to high intensity interval training, staying active helps burn fat and reduce visceral fat mass. Add resistance training (hello, weights!) to preserve muscle and torch more fat over time.

8. Go Low on the Sugar, High on the Whole

Too much sugar feeds bad bacteria, spikes blood sugar, and encourages fat storage. Swap out soft drinks for water, and say yes to whole grains, low fat dairy, and real, unprocessed foods.

9. Track Your Progress—But Keep It Chill

Use a tape measure around your waist or track how your clothes fit. Don’t obsess—just check in weekly to see your progress. It’s about healthy habits, not perfection.

10. Stay Consistent (Because Magic Takes Time)

There’s no quick fix to lose visceral belly fat. But small, steady changes in your diet and exercise, sleep, stress, and nutrition will lead to lasting results.

BOTANIKA BLENDS BONUS TIP

Looking to fuel your fitness journey while keeping your belly happy?

Our plant-based protein powders are gut-friendly, packed with real ingredients, and free from dodgy stuff. Whether you’re lifting, blending, or meal-prepping—we’ve got your belly (and tastebuds) covered.