We Asked 4 Trainers the Best Exercise Combo to Lose Visceral Fat—Here’s What They Said

Reviewed by nutritionist Katey Davidson, M.Sc.FN, RD, CPT

Main points

• Excess visceral fat is associated with poor health, including a greater risk of chronic disease.

• A combination of walking and strength training can significantly reduce visceral fat.

• Other factors such as eating a healthy diet, getting proper sleep and reducing sitting are also important.

Visceral belly fat (the deep fat surrounding your internal organs) can be stubborn and isn’t just a cosmetic problem. Just a small amount cushions and protects your organs. But when too much accumulates, it can lead to serious health risks, including heart disease, certain cancers, and other health problems.

If you’ve ever been seduced by a program that promises to “banish belly fat in 21 days,” be aware that, unfortunately, visceral fat doesn’t respond to quick fixes or targeted abdominal exercises. Good news? There are some proven, sustainable ways to reduce visceral fat at home.

Nutrition is part of it, but exercise is just as important. In fact, personal trainers agree that the right type of exercise can help reduce visceral fat and keep it off long-term. “After working with hundreds of clients, one activity that always stands out is regular brisk walking,” shares Damien Evans, CPT.

“It may sound mundane, but the science is clear: Walking at a moderate pace, especially consistently, has been shown to significantly reduce visceral fat,” adds Jamie Martinez, CPT. Combined with some strength training, it can support meaningful fat loss and better body composition.

Read on to learn why walking combined with strength training is the go-to strategy that trainers swear by to permanently lose deep belly fat.

Why trainers recommend walking and strength training to lose visceral fat

Walking directly affects visceral fat

While all exercise is good for overall health, walking has been consistently shown to help reduce visceral fat.

In a study of overweight and obese postmenopausal women, both slow and brisk walking resulted in significant visceral fat loss. Interestingly, even though they walked the same distance, participants who walked at a slower pace (3.4 mph or 5.4 km/h) lost more visceral fat than those who walked faster (4.1 mph or 6.6 km/h). The researchers concluded that while both speeds are effective, slow walking may be a more realistic option for beginners or people with less physical activity.

Walking is also an activity you can do every day, making it easier to maintain long-term, shares Erica Friedman, NASM-CPT, CPPC, PCES, PPA.

Strength training builds and supports lean muscle

“While walking is the foundation, strength training can enhance the results,” says Evans. Research backs this up: A 2021 randomized controlled trial found that an exercise program that combined aerobic exercise and resistance training was more effective at reducing visceral fat than an exercise program that only included aerobic exercise or strength training.

Strength training not only builds muscle, it also increases resting metabolic rate, improves insulin sensitivity and helps regulate cortisol, notes Katie St. Clair, CSCS, CPT.

It supports visceral fat loss in two main ways. First, strength training can temporarily increase your metabolic rate, burning extra calories while your body recovers. Second, having more muscle slightly increases the calories burned at rest. Over time, these effects combine to help create a caloric deficit, which is key to reducing visceral fat. Over time, this can lead to noticeable changes in body composition, especially if your goal is to perform resistance exercise at least two days per week.

Don’t know where to start? Evans and Martinez recommend focusing on compound exercises, such as squats and push-ups, that you can perform using just your own body weight. Alternatively, consider booking a session with a personal trainer or physiotherapist to create a personalized exercise plan.

They both improve insulin sensitivity

Higher levels of visceral fat impair the body’s ability to use insulin effectively, often leading to insulin resistance. When this happens, glucose stays in the blood instead of entering cells, causing blood sugar levels to rise—a key risk factor for type 2 diabetes. The good news is that exercise, including aerobic activities like walking and resistance training, has been shown to improve insulin sensitivity and support healthier blood sugar control.

it is sustainable

Finally, the experts we interviewed emphasized that daily walking is sustainable and therefore more likely to support long-term results. It’s easy to get seduced by quick-fix programs that promise quick change, but are difficult to maintain when life gets busy. Walking, on the other hand, is flexible and fits your schedule. If the weather doesn’t cooperate, walking in shopping malls or indoors still works – no strict rules are required.

Other tips for reducing visceral fat

Aerobic exercise and strength training are a powerful combination to help reduce visceral fat, but other factors can also play a role. Consider adding these tips to your daily routine:

• Move daily. Due to our sedentary lifestyle, most people don’t get enough exercise. “If someone’s goal is to lose fat (regardless of where in the body they are), they need to start exercising,” Friedman says. This doesn’t necessarily mean long runs or HIIT classes; any activity is important. This could also be like gardening, walking the dog, cleaning the house or exercising at home – all forms of exercise combined.

• Eat a balanced diet. If you want to lose visceral fat, nutrition is key. Martinez encourages clients to focus on what’s on their plate and prioritize solid nutrition at every meal. Protein and fiber are especially important, helping you stay fuller longer and reducing mindless snacking that can derail your fat loss goals.

• Prioritize sleep. Recording adequate sleep hours is crucial for fat loss. Research shows that people who don’t get enough sleep tend to carry more visceral fat than those who get enough sleep, highlighting the powerful role sleep plays in overall health and weight management.

Our expert opinion

While no amount of exercise can spot-reduce visceral fat, personal trainers agree that consistent lifestyle habits can produce meaningful changes. Combining daily walking with resistance training at least two days per week can help reduce visceral fat while supporting long-term health. For best results, start gradually and consult your healthcare provider before starting a new exercise program.

Read the original article on EatWell