02/16/2026
Lets talk VISCERAL FAT... the dangerous fat around the organs that causes inflammation, and chronic diseases like diabetes and heart disease.
To lose visceral fat, you should combine regular exercise with strength training by getting a GYM membership at Rebel Fitness in West Branch, you should also eat a healthy diet low in refined carbs and sugar, manage stress, and get enough sleep. Exercise is particularly effective, as it can reduce visceral fat and help with overall weight loss, while a balanced diet, adequate sleep, and stress reduction contribute to the process.
Exercise
• Aerobic exercise:
Aim for at least 30 minutes daily of moderate-intensity aerobic activity, such as brisk walking, cycling, or rowing at least five days a week or more!!
• Strength training:
Incorporate strength training to build muscle mass, which helps reduce overall body fat and improves metabolic health. Use the white machines in the Rebel gym # 1-9 ask Kelly if you need instruction on how to use them.
Diet
• Limit refined carbs and sugar:
Reduce your intake of refined carbohydrates and added sugars.
• Eat more protein and fiber: aim for 1 gram of protein per pound of desired body weight per day example if your desired weight is 125 pounds you should try for 125 grams of protein daily!
Increase your consumption of lean proteins and foods rich in fiber, such as fruits, vegetables, and legumes.
• Choose healthy fats:
Choose healthy fats, like those found in olive oil, coconut oil and avocado and limit trans fats (cookies, cakes, donuts, chips, microwave foods, fast foods, deep fried foods, margarine, pizza, French fries etc)
• Limit alcohol and processed foods--- DRINK MORE WATER
Reduce alcohol consumption and processed foods, as these can contribute "empty" calories and strain your liver. Try to drink half of your body weight per day in ounces of water. Example. If you weigh 200 pounds drink 100 ounces of water a day!
• Consider intermittent fasting
Some studies suggest that intermittent fasting can help reduce visceral fat.
Lifestyle
• Manage stress:
Practice stress-reduction techniques like meditation or deep breathing, as high stress levels can increase cortisol and lead to more visceral fat.
• Prioritize sleep:
Aim for 7-9 hours of quality sleep per night, as poor sleep can increase appetite and cortisol.
Schedule an INBODY scan here at REBEL FITNESS and a full comprehensive blood lab panel here at ELEVATE WELLNESS for a deeper dive into your body!! Message Kelly for an appointment!
