Energy balance
Negative energy balance induced by aerobic exercise or hypocaloric diet produces similar reductions in visceral adipose tissue (VAT) when weight loss is matched, regardless of exercise amount or intensity.
To reduce visceral fat, focus on creating a consistent negative energy balance. Whether you choose to do this through diet, exercise, or both, the key is the total caloric deficit. You do not need to perform high-intensity or high-volume exercise to see significant visceral fat loss; moderate-intensity aerobic exercise is equally effective. Aim for a modest weight loss (around 7%), which can yield a substantial (~25%) reduction in dangerous visceral fat.
when the diet- and exercise-induced weight loss was carefully matched, reductions in abdominal obesity and VAT in response to 12–14 weeks of exercise or diet were similar... a ~7% weight loss was associated with a ~25% reduction in VAT in response to diet or exercise
Why this rating
Based on multiple RCTs and systematic reviews cited, though some variability in individual response exists.
Source
Negative Energy Balance Induced by Exercise or Diet: Effects on Visceral Adipose Tissue and Liver Fat
Robert Ross et al. · Nutrients · 2020
DOI 10.3390/nu12040891
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- Aerobic exercise reduces liver fat (LF) independently of weight loss, although the magnitude of reduction is modest compared to diet-induced weight loss.Good
- Waist circumference is a valid, pragmatic anthropometric marker for estimating changes in visceral adipose tissue (VAT), though it explains only modest variance (25-75%) due to subcutaneous fat variability.Moderate
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