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Visceral fat, also known as belly fat, lies perilously close to internal organs, such as the liver, pancreas and intestines. Storing higher amounts of visceral fat is therefore associated with increased risks of a number of health problems including type 2 diabetes. Fortunately, you can shift the stubborn belly fat by committing to a healthy lifestyle.

Exercise is a particularly effective counterstrategy and evidence suggests you do not have to engage in high-intensity activities to reap the benefits.

In fact, a number of studies suggest belly fat can be reduced by daily walking.

One notable study set out to investigate the efficacy of low intensity exercise for reducing visceral fat.

Thirty one obese Japanese males ranging in age from 32 to 59 participated in a one-year follow up study and they were instructed to have a modest increase in daily activity and record their daily walking.

Before and after exercise prescription, body composition, blood pressure, physical fitness i.e. aerobic exercise level, muscle strength and flexibility were recorded.

At the end of the study, researchers found that daily walking rather than improvement of exercise capacity correlated with the reduction of visceral fat in obese Japanese males.

Other studies have produced similar findings.

In one small study, obese women who walked for 50–70 minutes three times per week for 12 weeks, on average, reduced their waist circumference by 1.1 inches (2.8 cm) and lost 1.5 percent of their body fat.

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Another study found that people on a calorie-controlled diet who walked for one hour five times per week for 12 weeks lost an extra 1.5 inches (3.7 cm) off their waistlines and 1.3 percent more body fat, compared to those who followed the diet alone.

Other studies on the effects of walking briskly for 30 to 60 minutes per day have observed similar results.

According to Harvard Health, strength training (exercising with weights) may also help fight abdominal fat.

“Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won’t get at visceral fat,” it adds.

In addition to engaging in regular exercise, you should eat a healthy diet to reduce belly fat.

“Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products,” advises Mayo Clinic.

According to the health body, you should also limit added sugar and saturated fat, which is found in meat and high-fat dairy products, such as cheese and butter.

“Choose moderate amounts of monounsaturated and polyunsaturated fats — found in fish, nuts and certain vegetable oils — instead,” it adds.

How can I determine whether I am at a healthy weight?

The most widely used method to check if you’re a healthy weight is body mass index (BMI).

BMI is a measure of whether you’re a healthy weight for your height.

According to the NHS, for most adults, a BMI of:

• 18.5 to 24.9 means you’re a healthy weight
• 25 to 29.9 means you’re overweight
• 30 to 39.9 means you’re obese
• 40 or above means you’re severely obese.

“BMI is not used to diagnose obesity because people who are very muscular can have a high BMI without much fat,” adds the health body.

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