How to lose visceral fat: A nutritionist’s top nine tips for shedding harmful belly fat

By | August 9, 2020

If your tummy is extending outwards, chances are you’re carrying excess visceral fat. Nutritionist James Collier gives his top nine tips to shed the unhealthy baggage.

Co-founder to Huel, nutritionist James Collier wants to shed the light on how people get it so wrong when trying to lose fat.

First of all, people mistakenly say they “want to lose weight”, attested Collier.

This is, in fact, a skewed way to look at things. “If you stopped drinking water for several hours, you’d lose weight,” explained Collier.

“But you will regain this as soon as you rehydrate,” he continued. This is why “the goal is to lose fat”.

The second key thing to be aware of is that calories count – as the adage goes, “you can’t outwork a bad diet”.

To sustain a healthy fat loss, Collier advises people to “consume 500kcal less than you use per day for one week”.

This would equate to one pound being shed every week, which is a safe way to work off the fat.

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The NHS suggests the recommended daily calorie intake is 2,000 calories for women and 2,500 for men.

However, when trying to get fit – based on the NHS’s recommendation – men could aim for 1,900 calories per day while women can eat as little as 1,400 calories per day.

This strategy won’t work unless you do, so it’s imperative you’re able to burn off more calories than you’re consuming in a day.

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You do this by exercising more, whether that’s walking, jogging, running, swimming, roller blading, riding a bicycle or playing sports – get moving.


Collier added that the calories you do consume need to contain “essential nutrients”.

There’s no point eating less, if what you’re eating is basically junk. Opt for fruits and vegetables, protein and complex carbohydrates.

Ensure that whatever healthy diet you choose to adhere to is “one you can stick to”, advised Collier.

“Nothing is perfect, but it can be perfect for you,” he encouraged. And he commented that fat loss “takes time”.

“Plan in your head that it is going to take at least three months to lose one stone,” said Collier.

“It’s going to take six months to lose two stone. There is no quick fix. It’s a marathon not a sprint.”

He added that people committed to their fat loss journey need to be “consistent”.

“Get into a routine,” he advised. “It’ll get easier.” Plus, Collier really pushes the idea of not drinking “empty calories”.

“It’s pointless,” he insisted. “This means no drinks with sugar, no fizzy drinks, no alcohol.”

Instead, black tea, coffee and water are welcomed. “Once you get used to it, it’s easy,” he added.

As well as your diet, other factors count too. “Optimal health goes beyond just nutrition,” assured Collier.

“Ensure you get quality sleep, reduce stress and keep hydrated.”

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