Also known as visceral fat. This can be measured by getting the waist-to-hip ratio. A WHR (waist-to-hip ratio) value of over 0.90 in men leads to increased risk of developing chronic illness. Abdominal fat is associated with an increase in cortisol, a stress hormone. To reduce visceral fat, get active with 150 minutes of exercise per week or 30 minutes per day five times a week. You can start with brisk walking and gradually increase the duration, frequency, and intensity of the exercise.