Cambridge research shows combining diet and exercise is key to losing dangerous visceral fat, not just weight
By Infonews24hs Editorial | June 30, 2026
When it comes to losing weight, the scale tells only part of the story. A new study from the University of Cambridge reveals that not all fat is the same, and the most practical way to combat harmful belly fat is to combine a healthy diet with increased physical activity .
The research, published in JAMA Network Open, followed over 7,000 adults for seven years and found that while improving diet or exercise alone helps, the greatest benefits come from doing both simultaneously [citation:10]. This combined approach was particularly effective at reducing visceral fat, the dangerous fat stored deep inside the abdomen around vital organs .
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Visceral fat: the hidden danger
The study highlighted that body fat is stored in different locations. Subcutaneous fat is stored under the skin and is considered relatively healthy. In contrast, visceral fat is stored around the organs in the abdomen and is linked to a higher risk of type 2 diabetes, fatty liver disease, and heart disease .
Lead author Dr. Shayan Aryannezhad emphasized the importance of focusing on fat location, not just weight. When we gain or lose weight, it matters where these changes happen . Visceral fat is particularly responsive to changes in health behaviours .
Harvard research further confirms that maintaining lower levels of visceral fat may lead to better long-term cardiometabolic and cognitive health [citation:1]. A study published in Circulation found that for every 10% reduction in visceral fat achieved through lifestyle intervention, the risk of developing type 2 diabetes was 28% lower a decade later, even with complete weight regain .
The power of combining diet and exercise
Researchers measured participants' physical activity using wearable heart rate and movement sensors for at least 72 hours, and assessed diet quality through adherence to the Mediterranean diet pattern [citation:10].
Improvements in diet quality and physical activity were independently associated with reductions in weight, overall body fat, and visceral fat. However, simultaneous improvements in both were associated with the greatest reduction in body fat .
Participants who improved both their diet and activity gained on average about 1.9 kg less total body fat and 150g less visceral fat over the follow-up period compared to those who did not improve their behaviours. This difference is equivalent to approximately 16% of the baseline visceral fat in the population .
Senior author Professor Nita Forouhi noted that despite the challenges of living in environments that promote unhealthy eating and inactivity, there is benefit from making small, sustained changes that lead to both healthier diets and increased energy expenditure .
Exercise intensity matters
A systematic review and meta-analysis published in Obesity Research & Clinical Practice found that prolonged exercise decreases both visceral and subcutaneous fat, with exercise intensity playing a crucial role [citation:4].
To equally reduce both visceral and subcutaneous fat in overweight or obese adults, high-intensity exercise may be required [citation:4]. Exercise at low to moderate intensity preferentially reduced subcutaneous fat more than visceral fat .
Another comprehensive meta-analysis of 61 randomized controlled trials involving 4,136 participants revealed that High-Intensity Interval Training (HIIT) was the most effective exercise modality for reducing visceral fat [citation:9]. The minimum effective dose for HIIT was 400 METs min/week, while aerobic exercise and combined aerobic-resistance training required 1100 METs min/week for significant reduction .
What this means for you
The Mediterranean diet, which focuses on fruits, vegetables, whole grains, legumes, nuts, and olive oil, with moderate amounts of fish, poultry, eggs, and dairy, while limiting red meat and sweets, was used as the benchmark for diet quality in the study ].
For physical activity, consistency is key. Even modest increases in physical activity, when combined with dietary improvements, can lead to significant reductions in visceral fat.
Harvard researchers emphasize that a carbohydrate-restricted, Mediterranean-style diet rich in polyphenols found in foods such as green tea, walnuts, and dense green aquatic plants like Mankai proves exceptionally effective at targeting and shrinking visceral fat depots [citation:1]. When combined with moderate, regular physical activity, it essentially programs the body to selectively burn off internal, organ-wrapping fat rather than just surface-level tissue .
Health benefits beyond weight loss
Importantly, adopting a healthy diet may have cardiometabolic benefits regardless of weight loss [citation:8]. A Harvard study found that nearly one-third of people who adopted a healthy diet did not lose any weight but still showed significant improvements in cardiometabolic markers, including higher HDL cholesterol, lower leptin levels, and less visceral fat [citation:8].
Weight loss was associated with health improvements, but participants who were resistant to weight change showed many of the same metabolic improvements [citation:8]. These deep metabolic shifts have real cardiometabolic consequences [citation:8].