Siim Land: Step by Step Plan to Losing Visceral Fat From 1000 Grams to 50 Grams

Key Takeaways

• Measure visceral fat via DEXA scan or waist circumference (men: <95 cm, women: <85 cm).
• For 1000+ grams visceral fat: Cut ultra-processed foods, liquid calories, added fats/sugars. Walk 8-10K steps daily, lift weights 3x/week, prioritize protein/fiber.
• For 500-1000 grams visceral fat: Add HIIT cardio 1-2x/week to resistance training. Consume polyphenol-rich foods (olive oil, berries, green tea).
• For <500 grams visceral fat: Combine calorie deficit (500-700 kcal/day) with high-volume exercise (HIIT + Zone 2 cardio). Consider methionine/glycine balance (reduce animal protein, increase glycine-rich foods).
• Green tea (2 cups/day) specifically targets visceral fat per RCTs.

Supplements & Protocols Mentioned

• Catechin-enriched green tea: ~2 cups/day reduces visceral fat.
• Glycine: May counteract visceral fat from high methionine (found in animal protein).

Products & Gear Mentioned

• DEXA scan: Gold standard for visceral fat measurement.

Notable Quotes

“If you’re already in a 500-700 calorie deficit, reducing calories more isn’t going to burn more visceral fat. However, doing more exercise will.”

Bottom Line

Lose visceral fat by measuring your baseline, optimizing diet (whole foods, polyphenols, glycine), and prioritizing HIIT + resistance training over extreme calorie restriction.

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