At Holcomb Kreithen Plastic Surgery and MedSpa, we understand how frustrating it can be to deal with stubborn belly fat. Many don’t realize that excess abdominal fat, specifically visceral fat, goes beyond appearance. It surrounds internal organs and contributes to serious health risks like heart disease, type 2 diabetes, and stroke.
Even individuals who appear slim can carry harmful levels of visceral fat, which is a silent but significant concern. By combining targeted lifestyle changes with expert medical support and, when appropriate, aesthetic treatments, this type of fat can be reduced effectively, improving health and confidence.
What Is Visceral Fat?
Visceral fat is stored deep within the abdominal cavity. Unlike subcutaneous fat, which lies just under the skin, visceral fat is metabolically active and can cause inflammation and hormonal disruptions that affect your health. Lowering your visceral fat can lead to better energy levels, metabolic function, and long-term wellness. While visceral fat is a serious concern, the good news is that it responds well to the right combination of lifestyle changes and medical care. Below are the most effective ways to target it.
1. Eat for Inflammation Control
A whole-food, anti-inflammatory diet helps reduce belly fat at the source. Focus on:
- Leafy greens, whole grains, beans, nuts, and fatty fish like salmon
- Cutting back on sugar, processed foods, and saturated fats
- Increasing soluble fiber (from foods like oats and flaxseeds) to specifically target abdominal fat
2. Watch What You Drink
Frequent alcohol use and sugary beverages are linked to fat storage around the midsection. Even moderate consumption can interfere with fat metabolism and encourage abdominal fat storage.
What helps:
- Limit alcohol to 1 drink per day for women, 2 for men
- Choose low-sugar or non-alcoholic alternatives
- Eliminate sugary sodas and energy drinks
3. Prioritize Exercise That Works
You don’t need to overtrain—just train smart. Aerobic activity and high-intensity interval training (HIIT) are proven to lower visceral fat, even without significant weight loss.
Aim for:
- 150 minutes of moderate cardio per week
- Two strength training sessions weekly
- 20–30 minutes of HIIT, 3–4 times weekly
4. Improve Your Sleep
Sleep plays a vital role in supporting hormonal balance, including the regulation of cortisol, which can contribute to abdominal fat when chronically elevated. Consistently getting 7–9 hours of sleep has been shown to help lower visceral fat and support metabolic health.
Make it a habit:
- Stick to a consistent sleep schedule
- Follow a calming bedtime routine
- Limit screens and stimulants in the evening
5. Manage Stress Proactively
Chronic stress keeps cortisol levels elevated, making it harder to reduce abdominal fat. Incorporate daily activities that calm your nervous system.
Try:
- Deep breathing, walking, or light stretching during the day
- Yoga or mindfulness meditation
- Speaking with a professional if stress becomes overwhelming
6. Medical Weight Loss Options
At Holcomb Kreithen, we offer medically supervised programs that address stubborn fat with safety and precision. Treatments may include:
- GLP-1 medications that support fat reduction and appetite regulation
- Nutritional counseling and metabolic testing
- Physician-monitored supplements and peptide therapies
7. Enhance Your Results with Body Contouring
After losing visceral fat, many patients seek cosmetic improvements for loose skin or resistant subcutaneous fat. Our options include:
- Liposuction for targeted fat removal
- Tummy tucks to tighten abdominal muscles and skin
- Non-surgical treatments like CoolSculpting or Emsculpt
Surgical procedures are performed by Dr. Joshua Kreithen, our board-certified plastic surgeon known for his expertise in body contouring. With over two decades of experience, Dr. Kreithen tailors each treatment to help patients achieve natural-looking results and renewed confidence.
Take the First Step Toward a Healthier Midsection
Reducing belly fat can impact how you feel, function, and move through daily life. At Holcomb Kreithen Plastic Surgery and MedSpa, our team is here to guide you through evidence-based strategies and medical support that align with your goals.
Let’s work together to help you slim your waistline, strengthen your health, and feel confident in your body. Schedule your consultation today.