When most people talk about losing fat, they’re thinking about what they can see. The stomach. The love handles. The number on the scale. But there’s another type of fat that deserves far more attention.

Visceral fat.

Visceral fat is fat stored deep inside your abdomen, around organs such as your liver and intestines. Unlike the softer fat sitting underneath your skin known as subcutaneous fat, visceral fat is metabolically active.

And too much of it can become a genuine health problem. Higher levels of visceral fat are associated with increased risk of insulin resistance, type 2 diabetes, cardiovascular disease and other metabolic health problems. So when we talk about reducing visceral fat, we’re not really talking about looking better in a T-shirt.

We’re talking about what’s happening inside your body.

SO HOW DO WE REDUCE IT?

Here’s where the message becomes incredibly simple. You don’t need to punish yourself. You don’t need 1,000 sit-ups. And you cannot specifically “burn” visceral fat by doing abdominal exercises.

You need to improve the lifestyle that created the excess fat in the first place. Move more. Strength train. Include cardiovascular exercise. Improve your food choices. Reduce excess alcohol. Sleep properly. And do it consistently.

As overall body fat decreases, visceral fat can decrease too. And exercise matters even beyond simply burning calories. Regular aerobic exercise and resistance training can improve insulin sensitivity, cardiovascular fitness, muscle mass and metabolic health — exactly the things we should be thinking about as we get older.

THIS IS WHY I KEEP TALKING ABOUT MUSCLE

People often start exercising because they want a smaller stomach. Fine. Let that get you through the door. But I want you to think bigger than that. I want you to build muscle. I want your heart and lungs working. I want you moving regularly. I want you to maintain your physical capacity as you age. And I want you to reduce the health risks associated with carrying excessive fat around your organs.

The goal isn’t simply to weigh less. The goal is to build a healthier body. There’s an enormous difference. You could spend your entire life chasing a number on the bathroom scale and completely miss the point. So yes, losing excess body fat may change how you look.

Your clothes may fit better. Your waist may become smaller. Great. But some of the most important changes may be the ones you can’t see in the mirror.

Less visceral fat.
More muscle.
Better fitness.
Better metabolic health.
A stronger body.

That’s the win. And you don’t achieve it through a seven-day detox or the latest miracle solution. You achieve it through the boring stuff we’ve known works for years.

Exercise consistently.
Get strong.
Move often.
Eat better most of the time.
Recover properly.
Repeat.

Your waistline might be what gets your attention.
Your health should be what keeps it.

Huge love and High 5’s
Johno