Ok, sooooo...
Visceral fat is the belly fat most people are actually worried about, even if they don’t know the term.
It’s not the soft, pinchable fat under the skin. It’s the deeper fat that wraps around your organs. And unlike subcutaneous fat, it’s metabolically active.
Which is why it’s such a pain.
Visceral fat releases inflammatory compounds, worsens insulin resistance, and is tightly linked to blood sugar issues, cardiovascular risk, and that stubborn midsection that seems to ignore your best efforts.
One thing that helps people feel less crazy is knowing this ... your body tends to defend visceral fat. So if you’ve ever thought, “Why is this the last place to change?” you’re not imagining it. Your biology is doing exactly what it thinks it’s supposed to do.
That’s also why “just eat less and move more” so often falls short here. It's not that energy in, energy out doesn't apply to your midsection (it still does!), but we are most effective when we learn how to communicate to our body that the fat there is ok to be used up as fuel in a deficit. We do this by sending your body multiple signals that it’s safe, supported, and doesn’t need to cling to that fat anymore.
Here are eight ways to do that, without breaking the laws of physics or your sanity.
High-intensity intervals
You need brief intensity. Think 20–30 seconds of hard (sprint level) effort followed by recovery. Sprints, bike intervals, fast uphill walks. Aim for 1-3 short sessions per week, 5–15 minutes. This improves insulin sensitivity and targets visceral fat more effectively than steady-state cardio alone.Strength training
Muscle is metabolic leverage. Focus on big, boring, effective lifts: squats, hinges, presses, rows, carries. Three full-body or 2 upper / 2 lower sessions per week is plenty. The goal isn’t exhaustion, it’s building tissue that gives your body somewhere useful to send energy.Protein + insulin management
Visceral fat responds quickly to insulin spikes. Plan each meal around a solid protein source, then add fiber and carbs after. You don’t need to cut out carbs. You do need structure. If your plate starts with protein and fiber, your blood sugar stays calmer and visceral fat becomes easier to mobilize.Sleep + circadian rhythm
If sleep is off, belly fat fights back. Aim for 7–9 hours, consistent timing, and get morning light exposure. Even 10 minutes outside early in the day helps regulate cortisol. This is one of the least glamorous but most powerful levers you have.Stress management
Chronic stress tells your body to store energy. You don’t need to become a zen master (imagine?!). Just pick one daily nervous-system downshift: breathwork with a longer exhale than inhale, a slow walk, journaling, stretching, or five minutes alone without a screen. Lower cortisol changes where fat is stored.Cold exposure + thermogenesis
Cold is a metabolic signal. Cold showers, cold plunges, or simply spending time in cooler temperatures can increase energy expenditure and improve insulin sensitivity. Start small. Even 30–60 seconds at the end of a shower counts.Gut health and fiber
Fiber isn’t just about digestion. It affects blood sugar, insulin, and fat storage signals. Aim to add, not restrict. Beans, lentils, vegetables, berries, oats, basil seeds. If you struggle here, start with one fiber-rich food per day and build from there.Red light therapy
This is a nerdy add-on, not a necessity. Red and near-infrared light stimulate mitochondria inside cells, including fat cells. That makes stored fat more likely to be broken down into fatty acids. It doesn’t burn calories for you, but it can make stubborn areas more willing to release fat when paired with movement and a slight calorie deficit. Basically, a (slight) calorie deficit tells your body to burn stored energy, and signaling like this and the above can direct it towards using visceral / belly fat as that stored energy more willingly. This is the red light device I use for all the things -- face, scalp, belly, thyroid, injuries, scars, cramps, sore muscles, mood -- and is 43% off now with my link.
None of these work in isolation. Together, they change the internal environment of your body so visceral fat is no longer being aggressively protected. That’s when things start to shift.
If this kind of biology-first approach resonates, and if you want support putting this into practice without turning it into a full-time job, that’s what we do inside The Metabolic Edge. It’s where women learn how their bodies actually work, get all the tools and support, and get leaner, stronger, and more in control over time.
No extremes or fear tactics ... just smarter strategy.
Stay wild + well,
Tara
