While the Plank Challenge might be trending on TikTok, there's a more pressing reason to shed belly fat that goes beyond achieving a chiseled midsection. Abdominal fat, scientifically termed as visceral fat, poses a significant health risk. Unfamiliar with visceral fat? This type of fat is deeply embedded in your abdomen, enveloping vital organs such as the liver and intestines. It's not just about adding girth to your waistline; visceral fat also secretes inflammatory proteins that heighten the likelihood of chronic conditions like heart disease, diabetes, nonalcoholic fatty liver disease, and certain types of cancer.

Fortunately, your daily habits can significantly influence the amount of visceral fat in your body. If you're aiming to reduce belly fat and simultaneously enhance your health, continue reading to uncover the primary habit to abandon for a decrease in visceral fat. If you're currently seated while reading this, rise to your feet immediately. Prepare for this revelation... excessive sedentariness is the leading habit you must urgently break to mitigate visceral fat. The reason? The majority of us are far from sufficiently active and spend an inordinate amount of time sitting. Although physical activity guidelines suggest engaging in a minimum of 150 minutes of exercise weekly, less than half of us actually fulfill these recommendations.

Yet, studies indicate that increasing physical activity might be one of the most effective strategies to halt the progression of diseases caused by excessive body fat. "By boosting movement, you can develop lean body mass, which aids in elevating overall resting metabolism, fostering a more favorable body composition," explains Erin Palinski-Wade, RD, CDCES, a certified dietitian and author of "2-Day Diabetes Diet." "Movement also enhances fat metabolism and regulates insulin levels, assisting the body in burning stored fat more efficiently."

What is Visceral Fat and How to Minimize It

Unlike subcutaneous fat, which lies just beneath your skin, visceral fat is deeply embedded within your abdomen. Therefore, eliminating it necessitates specific movement strategies as follows:

Start with Small Steps

Visceral fat might be resistant, but you don't need to run a marathon to eliminate it. "If you're new to regular movement, begin with just 10 to 15 minutes of an activity you enjoy, such as a walk around your neighborhood, dancing, or yoga," advises Patricia Bannan, M.S., RDN, author of "From Burnout to Balance." "Incorporate movement throughout the day in small ways, like taking the stairs instead of the elevator, parking farther away, or opting for the longer route to the coffee machine at work to add more steps to your day," adds Palinski-Wade.

Find a Workout Partner

The best way to turn it into a habit is to repeat it daily until it becomes as routine as brushing your teeth. Bannan suggests partnering with a friend to solidify your movement habit. "Celebrating minor victories, such as reaching a daily step goal, can build momentum and make it easier to maintain activity in the long run," she says.

Set Reminders

"Every 30 to 60 minutes, set a reminder to stand up, stretch, or walk around for a few minutes," Bannan recommends. "This interrupts extended periods of sitting and aids in stimulating circulation and muscle activity."

Walk Around the House

Palinski-Wade suggests walking while on the phone instead of sitting. "This way, you're utilizing time you already have to fit more movement into your busy day," she adds.

Incorporate Strength Training

"Strength training is one of the best activities you can engage in to counteract visceral fat," Palinski-Wade states. "Aim to include strength training one to two times per week, focusing on major muscle groups to enhance strength and lean body mass."

Diversify Your Routine

Strength training isn't the only method to burn visceral fat. Research has shown that three sessions of aerobic or interval workouts per week are also effective for reducing belly fat. Other Tips for Minimizing Visceral Fat

Yes, moving is crucial, but there are additional steps you can take to lose visceral fat.

Log Adequate Sleep

"Just one poor night of sleep can increase appetite and insulin resistance, making you more likely to consume excess calories and prompting your body to store more visceral fat instead of burning it," Palinski-Wade notes. In addition to practicing good sleep hygiene, these healthy sleep habits can also assist with weight management.

Manage Stress

"Mindfulness activities, such as mindful eating or stress-reducing practices like meditation or deep breathing, can help lower cortisol levels, a hormone associated with visceral fat accumulation," Bannan says. "Managing stress through mindfulness can be an effective method to support your body's ability to burn fat, particularly in the abdominal area."

Increase Fiber Intake

"Adding more fiber to your diet can help balance blood sugar, which can reduce insulin resistance that leads to the storage of visceral fat," Palinski-Wade says. "Moreover, dietary fiber helps to curb appetite and may promote weight loss, further reducing visceral fat levels." High-fiber foods are also often rich in antioxidants, which may counteract inflammation and decrease stress hormones.

Don't Neglect Healthy Fats

It may seem counterintuitive, but to lose visceral fat, you must consume healthy fats. "Fatty fish is abundant in omega-3 fatty acids, which have been shown to reduce inflammation and improve fat metabolism," Bannan says. "Including salmon or other fatty fish like mackerel, sardines, herring, or trout in your diet a couple of times a week can support your efforts to reduce visceral fat while also promoting heart and brain health."

The Bottom Line

There's no magic solution to reducing visceral body fat. However, nutrition experts concur that simply increasing your movement can enhance your body composition and decrease visceral body fat. You don't need to spend hours in the gym to see results. While strength training and aerobic activity are excellent for burning belly fat, taking regular walks with a friend or scheduling movement breaks into your workday are great ways to incorporate more activity into your day. The objective is to accumulate those 150 minutes of physical activity each week. And if you still want to participate in the Plank Challenge, that's fantastic too!