Personal trainer’s five tips to blast visceral fat

Dr Zoe Williams discusses visceral fat on This Morning

Visceral fat is a different type of fat from subcutaneous fat, which is located just under the skin. Instead, it is stored deep within the belly making it hard to see. A certain amount is needed to protect and insulate vital organs.

However, having too much is cause for concern due to the potential associated health risks such as diabetes, strokes and heart disease.

With this in mind, an expert shared five ways to reduce visceral fat.

Personal trainer and former pro-footballer, Jay Conroy – working alongside nutrition specialists Bio-Synergy, said: “The best ways I have got my clients to burn visceral fat starts with a few basics.”

These are:

  • Portion control
  • Focusing on cardio-based exercises
  • Changing the type of grain that you eat to whole grain
  • Getting a good night’s sleep regularly
  • Eating healthy fats.

Portion control

Jay said: “I know it’s easier said than done but portion size can really help.

“Just changing the size of your portions can instantly reduce your visceral fat by 12 percent.

“I recommend using smaller plates.”


“Whether it’s running, rowing, cycling, walking, for just 30 minutes, improving your cardio routine can have a significant impact on reducing your visceral and liver fat,” he said.

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“Once you have this as a routine after two weeks it can become very easy to introduce resistance-based training to really smash your numbers out of the park.”

Whole grains

He explained: “Now some people want to reduce their belly fat.

“Because you can’t specifically target certain areas that you want to lose weight, I have found that my clients that have changed to whole grains, whole oats, rye and bulgur wheat have found a huge reduction of abdominal fat, so this should put a smile on the faces that want to reduce stomach bloating and size.”


“I cannot stress the importance of a good night’s sleep and in my opinion the easiest and simplest change to make,” Jay said.

“By setting an alarm or making a conscious decision to turn your phone off 60 to 90 minutes before bed can have a huge improvement on your quality of sleep.

“This will help your body function better throughout the night and aid in your fat-burning cycle compared to people with poor sleeping habits.”

Healthy fats

He added: “This could sound like a huge contradiction because you’re not supposed to eat fat right? Wrong!

“Healthy fats have been proven to benefit individuals who are looking to reduce their waste size and also improve your brain function.

“Remember trans fats are the ‘bad guys’ and monounsaturated fats are the ‘good guys’.”

It is not possible to know exactly how much visceral fat you have without imaging tests.

However, you can get a rough idea by measuring your waist using your belly button as a marker.

Generally, women who have a 35 or more inch waist have an excess of visceral fat, while for men this figure is 40 or more inches.

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