10 Easy Ways to Target and Lose Visceral Fat!

Do you struggle with stubborn belly fat? This type of fat is known as visceral fat and differs from fat stored elsewhere. The good news is there are ways to target it and reduce it! Even without restricting calories. 𝗥𝗘𝗔𝗗 𝗠𝗢𝗥𝗘 ↓
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0:00 Intro
2:12 Why visceral fat loss is not about calories
3:16 How to lose visceral fat
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This video is for general informational purposes only. It must never be considered a substitute for the advice provided by a doctor or other qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare professional with questions you may have regarding your health or medical condition.
This video is not sponsored. Some of the links above are affiliate links which means I make a small commission when you shop through them at no extra cost to you. I do not align myself with any brand that I do not 100% love and trust.
#visceralfat #weightloss #fatloss

[@HealthCoachKait]

Do you struggle with belly fat? Which of these steps has worked for you?

[@Ed.The.Trader]

The 2 things I did was stop drinking soda and switched to the carnivore diet. All thanks to you and the information in your previous videos I'm healthier now at 50 than when I was 30!

[@imalihm8528]

I have a crvy body with flat stomach but my issue is always thighs if you can give us tips that could help with that( am not sure why it’s the first place I gain weight and last to lose)

[@johnnyharden997]

Hey Kait, me again 😂 I was told ...for example if a portion of food had 2g of carbohydrates and 2g of fiber you would minus the fiber from the total carbs and it would end up 0 carbs.

[@johnnyharden997]

Net carbs that is

[@johnnyharden997]

For example, a keto pancake with 13 grams of total carbohydrates, 9 grams of fiber, 2 grams of erythritol, and 1 gram of allulose would have 1 gram of net carbohydrates. Jan 19, 2023

[@mgn1621]

1) I don’t drink anything other than water 2) I eat unprocessed food. Eg: I eat maybe two slices of bread a month (homemade sourdough ) 3) I take ACV in the am. Will start taking before meals 4) unfortunately my sleep is not great due to high cortisol and a trauma background 5) I have taken inositol in the past. Will start again. 6) I started doing Keto and IF about 4 years ago. To this day, my morning “meal” is a greens smoothie, no lunch and dinner at around 5-5:30. Due to a stressful year, I have gained a lot of weight again. With a history of adrenal fatigue, I don’t think this is the best diet 7) I am 65, sprinting isn’t realistic. I do a brief HIIT exercises for over 60’s and other exercises 8) I don’t drink alcohol. 9) i have never smoked 10) I rarely use cooking oil, when I do I use avocado spray oil or coconut oil, or organic butter.

[@janiesmith987]

If I do low carb I get extremely stressed and can't sleep... after laying awake for hours I will get up, make a cup of old-fashioned oatmeal and in 30 minutes I'm asleep...

[@KingEric82]

Using her tips I lost 10 pounds of gut fat in just a couple weeks! She knows her sh*t!

[@HealthCoachKait]

Amazing Eric! 👏

[@KingEric82]

@@HealthCoachKait thank you Kait ❤️ I hope your injury is getting better fast!

[@jackystockinger1279]

Same! She’s awesome 😊

[@susaneverest4309]

Hi Kait, I so appreciate your channel. You are one of the reasons I started my wt. loss journey. I'm down 100+ pounds over nearly two years. Most importantly I FEEL so much better!! At 68 I can almost keep up with my 2y/o granddaughter! Thank you for your knowledge and your willingness to educate others! You are a gift from God❤

[@kims1941]

That's great, Susan! Keep up the good work!

[@HealthCoachKait]

🙌🙌

[@larrydvorshockii5935]

Kait, I'm watching this because I feel I'm having trouble losing my belly fat; buuuuut, wanna add that I've been trying to follow your advice -have cut out soda, rice, pasta, bread, cereals, sugar, etc, unfortunately not 100%, still have momentary lapses, but that's ok. Went to the doctor 6 months ago - 321lbs/A1C 11, went again today and 283lbs/A1C 5.6!!! Soooo.....happy but not satisfied, thanx!!!!!!

[@HealthCoachKait]

Awesome progress! I am sure you will reach your goal soon! I also want to say that momentary lapses are ok - strive for progress not perfection. And you are definately progressing 👏

[@1inNUMBER]

Thank you, Kait. I find your information easy to understand and implement.

[@rockystein1977]

What an awesome presentation. I am adding sprints to my cycle training sessions thanks Kait!!

[@parismercury4464]

Thank you for the information. I so much appreciate the knowledge you are sharing with us all.

[@sisterrc2327]

Thank you 🙏🏽 very helpful!!!!!! I can’t wait to start my new journey!!!!

[@lindaallen2412]

Great advice lots to think about, and few things I had heard before thanks

[@melissarosslind4303]

Thank you 🙏. Your videos are informative and such an easy watch.

[@maryjoymath3545]

Great video Kait, very helpful!!! I am doing pretty good with the tips, but u enlightened me on a few more I need to work on. Thank u!!! 💞💞🙃💞💞

[@HealthCoachKait]

Awesome Mary! Glad you found the tips helpful 🫶

[@robinkemp6845]

Thank you Kait. Some good information there.

[@JG-li4go]

Very generous in giving good advises, thank you!

[@HealthCoachKait]

🫶🫶

[@kikicraig]

This was very helpful. Thanks love!

[@CaptainKseadog1]

Very informative Kait. Thanks for sharing.❤

[@Kardiacarrest]

Great video Kait!

[@patrickshea6405]

Thank you for the insight on visceral fat. I struggle with this type of fat at this point in my weight loss journey.

[@HealthCoachKait]

🫶🫶

[@karenrodriguez2602]

Hi, very informative, definitely going to try these tips.

[@CaptainKseadog1]

Thanks for the information. I have been on a Ketogenic diet and 16 hour intermitten fasting for 6 months. I have lost seven inches on my waist and thirty pounds of body weight.

[@abigailalvarado1385]

Will try to start doing a few of these tips, definitely my problem area for weight loss is my belly. Thank You!

[@HealthCoachKait]

🫶🫶

[@gregjohnson3756]

Right on. She knows what she’s talking about. Thanks.

[@ameliastelmach148]

Love your content. thank you!

[@marvindiamonjr.9631]

Great video, Kait! I find that if I have a week of poor sleep, I can add anywhere from five to ten pounds. It's hard to believe that sleep can have that much effect on weight. At this point in my journey, sleep is a constant that I have the most trouble controlling. Eating with plenty of time left before bed helps some. And sometimes two light meals rather than one big meal works for me. I pay attention to what works and what doesn't. That is starting to give me a foot up on figuring things out. It's all in the details now. Keep up the good work. I love your videos!

[@HealthCoachKait]

Sounds like you are doing a good job of figuring out what works for you! Sleep can be so hard to optimise 😩

[@jimmymalone3494]

Hi Kait I am on weight loss journey.Thank you for sharing with us.I hope you have a great week.

[@HealthCoachKait]

Hope you have a great week too! 😃

[@helenahandkart1857]

Such great tips, Kate! You're awesome!👍

[@HealthCoachKait]

🤗🤗

[@imbacon-cz8xv]

I just started trying to reduce my visceral fat, I found i'm doing most of the things you talked about, I how ever don't think I'm up for sprints. I'm nearly 75 and still spend most of every day clearing brush and all kinds of yard work,. but your video give me hope. so thats a win in my book. Thank You !

[@wingmanhoy3999]

Awesome great video on getting or staying healthy, I do all these things everyday, I love running and hiking throughout the day, spending quality time communing with the great outdoors and nature # 1, all the very best.

[@suzannealexander3313]

Thanks for the video, very informative. Hope your hand heals quickly.

[@HealthCoachKait]

❤️❤️

[@carolbarnes7520]

Hi Kait, I am in my 3rd week of 16:8 IF. It is gradually feeling easier - at first I found that my blood glucose was higher, especially in the morning, but for the past 3 days it has gone down again and this morning I found I had lost 2lb over 3 days. It does work! Just another 28lb to loose! Carol UK PS I really enjoy your videos.

[@HealthCoachKait]

Awesome Carol! You'll lose that 28lb in no time I'm sure! 😁

[@chelle2134]

I love your videos especially the “what I eat in a day” videos 🤗❤️

[@HealthCoachKait]

I will have to make another one of those soon!

[@m444ss]

so helpful, just what i needed

[@ezloop1]

great advice, thank you Kait.

[@HealthCoachKait]

🫶🫶

[@jennys3482]

Thank you for the video ❤

[@tammyjones6358]

Thanks for the info.

[@LeslieStead]

That was great. Thank you.

[@niceblkbro82]

Going to try these tips. Thanks a lot.

[@HealthCoachKait]

🤗🤗

[@BellaFrice]

thanks for the info!!

[@HereInMyVerona]

Great video, thank you! ❤

[@HealthCoachKait]

🫶🫶

[@debbiereyes1688]

I will start to use butter sometimes on my salad instead of virgen olive oil. I will alternate them since they are both good. Thanks!

[@sethruwankavindu498]

Hi Kait , I love ur all videos. They're really helpful. 😇🙏

[@HealthCoachKait]

🤗🤗

[@er1n3333]

Great video as usual! Just finished my acv and getting ready to eat my first meal of the day.

[@HealthCoachKait]

👍👍

[@nishchalchhetri4868]

Damn so much good information! Thanks a ton 🙌

[@amyhargrave4552]

Thanks for your videos!

[@cindyglines9670]

Thanks this was helpful.

[@nicsutcliffe7561]

Thanks for this info, very helpful in my efforts to reduce my V F.

[@64Magick]

*Power Sprints & ACV before my OMAD sounds great!!* *Mahalo!!*

[@lesnabong]

This was so informative, thanks!

[@HealthCoachKait]

❤️❤️

[@CathyMaillet-vm4nq]

Great advice!

[@steverickard4633]

Thanks. Very helpful

[@maryshaw2004]

Thank you so much!!

[@veronicamwarren5750]

Thank you for the information. I am 56 and have started menopause 😮. I started strength training 4 months ago, intermittent fasting about 2 weeks ago and this week I have incorporated acv to my regiment along with better oils and more protein. I am looking to see a difference in my belly weight and around health.

[@tater6573]

Love your videos, so much information. Here in southwest Virginia, we call it pop, too.

[@HealthCoachKait]

🤭🤭

[@deliachitts1964]

Hi Kate thank you for sharing your knowledge . apple cider vinegar is part of our life style now for over 8 mths we started using it because of acid reflux but since have learned of its other benefits along with lemon , and all it’s beneficial substances. Have learnt so much from watching your videos. 😊

[@TheMinot60]

I watch every morning with breakfast. I'm an RN of 30 years and have always had a good self education on nutrition, really scouring info the past year after I became and then reversed type 2 diabetes. I don't do everything you say, but I have agreed with just about all of it. I think you do a huge service! I'd love for you to poke into night shift strategies.

[@susaneverest4309]

AMEN!! As an RN of 44 years with 30+ of it on night shift I agree. I was very over weight much of my adult life until I retired 3 years ago. We need ideas!!

[@HealthCoachKait]

Night shift video coming soon!

[@corinnew6569]

Just found your channel today. Female, 60's, 16/8 IF for 9 months. Zero pop or juice drinks. I cut out most snacks. I limit coffee to 1 spoonfull of instant crystals/day. (Helps with headaches, which I'm very prone to.) 2 meals/day, eating to satiety, which has decreased in volume significantly in the past 9 months. For example, if we go to town for errands and grab a burger, a single burger fills me up and will be my entire meal. Supplementing with B1, B-complex, NAC, glycene, C, D, cod liver oil, minerals, choline, collagen, and recently ACV. 2 TBS chia seeds/day. Zero weight loss. Not a pound up or down in 9 months. I'm disabled, likely low BMR. 6'3", 250 lbs. Thin limbs, fat mostly from chin to pubic bone. Likely insulin resistance/metabolic syndrome. I would like to take long walks like I used to, but it's now painful. I was pretty thin until my 40's. I'd say low thyroid, but I've been the hottest person in the room since puberty. I wear shorts in the snow. Any thoughts or ideas?

[@TheCallyjean]

Thank you for this valuable information

[@HealthCoachKait]

🫶🫶

[@dekishagreene6057]

Thank you so much! I will definitely be trying the apple cider vinegar!

[@HealthCoachKait]

🫶🫶

[@akbar8477]

thanks Kate I was slipping a little on my healthy routines so I said I need to find a Kate video! Lol. I Work out daily and love my interval training been an athlete all my life so this was not that hard to get used to. My vice is I might drink a 12oz beer and a double shot of whiskey probably 3x's a month. But the next day I am fasting and working out and eating a plant based diet. I know non-acl beer still has calories would switching to this help?

[@richsamuel2922]

I LOVE #6 IF. I actually do one (big) meal every other day. I don't eat "clean" or any other special food. I love it because it's based on NOT doing something.

[@katherinehannah591]

And it’s cheap 🎉

[@theslowwalker]

Thankyou for all your wonderful videos. I was wondering if ghee can be used instead of butter?

[@olhemi1]

Hi Kait 😁👋 great info thanks

[@HealthCoachKait]

😃😃

[@wingmanhoy3999]

Awesome 👍 great video, love your content, all the very best health and happiness.

[@Ed.The.Trader]

Another great information packed video Kait. Thank you for everything you do and your hard work. I'm struggling to lose the jiggly belly fat but I'll get there lol

[@HealthCoachKait]

You’ve got this! 🙌

[@houserdiane]

The “sprints” or “speed bursts” are very beneficial. “EPOC” is what you are looking for. (Kait is probably very familiar with this term being that she’s an athlete.) Even if you do “complexes” - barbell or kettlebell. There’s no rest through an entire complex. Only afterwards there’s a short rest period I believe of one and a half minutes up to two minutes. Nope, they cannot be done everyday from what I’ve learned. What about losing the “muffin top?” Suggestions or a video? (Psst - I’m over 65.)

[@theodorehayes674]

Thank You for the information. you give me hope, i am a older man.

[@keithzastrow]

Agree with these....I would just add to stop using seed oils and instead switch to olive or avocado oils/sprays instead. GREAT video.

[@secret6083]

great video thank you

[@Pouet46821]

Hello Kait! I LOVE your vidéos, Im starting my keto journey and I would like to know your opinion on what type of workout we should do on keto. I walk 10k step per day sometimes more. is walking enough to see good result in body composition? I love zumba and weight training too but Im afraid Im doing too much. Thank you! ❤

[@michaelfortney7510]

Luckily I implemented these steps a couple years ago and your spot on with all of these. I’ve never had an alcohol issue but I drank a lot of pop. That and cutting sugar and carbs and I now have a flat stomach. I think alcohol and the food that tends to go with it are number one.

[@HealthCoachKait]

👏👏

[@evagosselin4712]

Hi, your videos are very interesting. Does all this information alright for people with stage 3 CKD, I'm not getting much help from my PCP, not surprised, You hurt your hand, I hope that it feels better, take care. 😊

[@monicaouting501]

Great video🎉

[@jeffgammons431]

Hello Kait!! I’ve been follow you since September 2021. I contracted Covid induced double pneumonia and was hospitalized for 9 days. While in there I was told that I was a type 2 diabetic. Big surprise!! I found your channel on KZbin and started learning about diabetes and how to manage it. You was a tremendous help. Fast forward to the present. About 2 months ago I started IF and have done very well with it. I change up my fasting routine every so often to keep from plateauing. I began ketovore about two weeks ago leaning more towards meat. I’ve lost about 30 pounds so far but I’ve got about 90 pounds to go. I’m dying to lose this huge tummy. It’s so embarrassing and very uncomfortable. Thank you for your videos!!! They are not only educational they are a comfort. God bless!!!

[@livechilllife]

I did an experiment with the sprinting. Well, I don’t sprint, I split up my high intensity sessions into 3 to 5 minutes several times per day and I’ve noticed really good Blood glucose and insulin regulation as a result. I do different high intensity activities so that I’m not overworking the same muscle groups every day. Keeps it fun too.

[@josephjuno9555]

Sprinting is too hard on my knees but HIIT On bicycle or elliptical ect is easy on the joints

[@timclark4272]

I love your videos. My doctor has me on Metformin because I'm pre-diabetic. For the last four months I have stuck with the Mediteranean diet. I got rid of all oils, except olive oil. The only pasta I eat is chickpea or red lentil. I haven't had any red meat in years, by choice, so Fish such as salmon and chicken were my staples anyway. I had a piece of pumpkin pie on Christmas, which is the only sweat I have eaten since then. I was never a soda person so that is any easy one. I start each morning with an ACV , lemon and water. All in all it was pretty easy to change my diet. I was only about 15 pounds overweight when I started and have already lost 10 lbs. and have kept that steady through diet and exercise. I just turned 68 and really didn't feel bad before but I can't believe how really good I feel since instituting the changes. A lifestyle change really works wonders Keep the great videos coming. I watch them all! Thanks again for your service! 🎥❤

[@HealthCoachKait]

🙌🙌

[@jadeblackwell6227]

I am going to try the Mediterranean diet 🙂🥗

[@avipro18]

ACV first for the next week. Thx Continued success.

[@MrNobodylj]

Ionisitol … gotta add that to my fat fighting arsenal thank you… any video on that specifically?

[@kenc9236]

Awesome channel.

[@jodiebray3745]

Love love love your videos and advice! This is probably a silly question.......but when trying to lose weight, do you still have to count calories on a keto plan? I only ask because alot of those foods are high in calories due to being high in fat and if so do you opt for low fat options? Sorry if you have already covered this topic 😊

[@sallyidso182]

I am recently diagnosed with insulin resistance, metabolic syndrome. I started metformin yesterday I’m personally resistant to medication. Apple cider vinegar seems doable Paying attention to reducing carbs increase protein

[@dwin6005]

Thank you fro this video. When it started I asked myself if number 3 would work. I thought I will ask you after the end of this video. And what happend? Yes my question was answered in nr 3. That will help me a lot cause I use it for salads now. I like the taste. A wonderful week and happy easter to you and your lovedones. :-*

[@HealthCoachKait]

Glad I answered your question 🥰 Happy Easter! ❤️❤️

[@Kay.4892]

Thanks.

[@lisajkalm]

Thank you

[@ronibonnie]

Thank you!

[@HealthCoachKait]

❤️❤️

[@billhoward8961]

Hi Kait. Been watching your videos for a little ove a month and have implemented several of your recommendations for decreasing insulin resistance. Limiting carbs and sugar and IF are my main 3. I’ve been losing weight and slimming down. I want to work on losing more visceral fat. I’ve cut out sugary drinks already, but have treated myself occasionally with a Coke Zero or the Cherry Coke Zero. The label says zero carbs and sugar. Wanted to get your thoughts on the Coke/Pepsi Zero emergence.

[@Chris-vt6nl]

I'm male 37 years old I'm a pre-diabetic also having osteopenia.I got it because it's a hereditary bone disorder present in my family! usually men get osteopenia then osteoporosis soon age 70 and above while women get it age 55 and above!! I used to be 100 kgs but right now through IF and other healthy life style changes I've lost 17 kgs even taking medication for osteopenia to not let it progress into osteoporosis

[@johnnyharden997]

Kait, when to do the sprints during the 8 hours of eating or the 16 hours of fasting?

[@levihorn299]

I’d also suggest drinking more water. At least half your body weight in ounces. That equates to about 3/4 to over 1 gallon PER DAY. They make those gallon water bottles that make it helpful to remember to drink water.

[@delboyinoz1]

Great advice, thank you. Trying to get rid of these last 3 kilos is tough despite IF and healthy eating.

[@HealthCoachKait]

The last bit of weight is the hardest. Stay consistent and you’ll get there!! You’re so close!

[@delboyinoz1]

@@HealthCoachKait Thank you my BMI is 25.6 the 3 kilos will take me to 24.6. Thanks to your advice I'm sure I'll be there soon 😊👍

[@melissarosslind4303]

Hi Kait, the increase in fats, i understand it helps to keep the blood sugar spikes low but will it have a negative impact on other areas, like cholesterol for example. Or not really as we should use good fats?

[@MichaelWestcott-ri3nz]

Hi Kait I've hit a plateau in my weight loss. can you take inositol with berberine or try one or the other?

[@sagobhago]

Thank you for your videos. What about Diet Coke? I like to have it with food only.

[@amberford5658]

Awesome video😁

[@HealthCoachKait]

🫶🫶

[@johnnyharden997]

Another question Kait, does coconut oil have enough stearic acid in it for #10?

[@michelleroman1102]

Love it🎉

[@HealthCoachKait]

🫶🫶

[@Hacker-dj5zh]

Great video Kait. I am already fasting as Ramadan are here. Further, I have eliminated all the sodas, liquid calories, refined carbs and excess oils. Besides, workout is also going fine. My question is about strength training vs sprint and other cardiovascular exercises in terms of improving overall health. Which are more beneficial...? TIA

[@HealthCoachKait]

I have a full video on exercise that will answer your question! 🤗 kzbin.info/www/bejne/qZPFc2V7ert8fsk

[@mkassis713]

Hi , Kait , thanks for the lesson today.I always have a bottle of apple cider vinegar at home , nevertheless I always forget to use it.This is the first thing I am going to try.

[@HealthCoachKait]

🥰🥰

[@mkassis713]

@@HealthCoachKait 🥰🥰🥰

[@juanitadudley4788]

It may be easier to remember if you make it part of a routine. Like when you take supplements. Or right before you have coffee. And keep your bottle right beside your supplements or coffeemaker.

[@mkassis713]

@@juanitadudley4788 Yes , I will do this.Thank you !!!

[@juanitadudley4788]

@@mkassis713 Your welcome! Who knows, maybe you'll give me tips next time. Good luck.

[@Sicariousgamer]

i developed type 2 diabetes this year, will inositol cause blood sugar spikes? I have been doing keto since I was diagnosed, and im really careful about sugars and carbs.

[@erichanson5628]

Wonderful video on visceral fat Kait!

[@HealthCoachKait]

Thanks Eric!

[@erichanson5628]

@@HealthCoachKait How is your hand Kait! Out of the splint?

[@HealthCoachKait]

It’s getting better! Only have to wear the splint at night. I have started doing stretches but can’t do any hard gripping for a couple more weeks. Thanks for asking 🥰

[@erichanson5628]

@@HealthCoachKait Wonderful to hear Kait! Wishing you a quick recovery!

[@Tonycardoza1]

Hi great video