At least 30 minutes of vigorous exercise performed five days a week is effective in burning body fat, including that around the belly area. A proper diet that features a sufficient calorie deficit is also helpful and should be undergone simultaneously.
Consuming at least 10 grams of fiber per day is believed to prevent accumulation of visceral fat. Reducing stress is also effective in managing visceral fat, as the body is more likely to store fat in the midsection during periods of heavy stress. Maintaining a good sleep schedule is also a factor in losing weight and preventing the storage of fat. Furthermore, staying hydrated maintains adequate levels of energy for regular exercise.
Some visceral fat is needed for the cushioning of internal organs, although too much can have negative health effects. Obese individuals are more likely to store fat in dangerous areas of the body, such as near the heart. Those with high levels of visceral fat are more likely to have high blood pressure, heart disease, dementia, type 2 diabetes and certain types of cancer. Thin individuals are also at risk for high levels of visceral fat due to inactivity. Pear-shaped physiques are considered more healthy than apple-shaped ones due to the presence of visceral fat.