Visceral belly fat surrounds your organs deep in the abdomen. It poses serious health risks. This article will explain what visceral fat is, why it’s harmful, and how you can reduce it.
Key Takeaways
- Visceral fat is a harmful type of body fat that accumulates around abdominal organs and is linked to serious health risks like cardiovascular disease and diabetes.
- Measuring visceral fat can be done at home through waist size or waist-height ratio, while advanced imaging offers precise assessment for health monitoring.
- To reduce visceral fat, adopt a holistic approach that includes a healthy diet, regular exercise, quality sleep, and stress management.
Understanding Visceral Belly Fat
Visceral fat, also known as intra-abdominal fat, isn’t just any ordinary body fat. It’s the fat that wraps around your abdominal organs, including your liver, pancreas, and intestines, and is stored deep within the abdominal cavity. Unlike subcutaneous fat, which sits just under the skin and produces more beneficial molecules, visceral fat is deeper and produces more harmful molecules, making it a particularly dangerous kind of fat. Abdominal muscles can also be affected by the presence of this type of fat.
Subcutaneous fat and visceral fat differ vastly in function and impact. Visceral fat is characterised as biologically active, acting almost like an endocrine organ that secretes hormones and inflammatory substances. This “active fat” can disrupt your body’s normal functions and lead to a host of health issues.
Visceral fat’s location and biological activity mean that it can significantly influence your body’s metabolic processes. Too much visceral fat makes it harder to maintain a healthy body composition and can alter your body shape, making abdominal obesity a visible sign of deeper issues within the body. Additionally, visceral adiposity can contribute to these metabolic challenges, as the body stores excess fat mass in problematic areas.
Understanding your visceral fat levels can guide you in taking steps to reduce it and improve your overall health.
Health Risks of Too Much Visceral Fat
Excess visceral fat poses significant health risks beyond cosmetic concerns. Because it is metabolically active, it produces harmful substances linked to conditions such as cardiovascular disease, diabetes, and certain types of cancer, including breast cancer risk.
High levels of visceral fat increases the risk of developing metabolic syndrome and associated diseases like heart disease, stroke, diabetes, and insulin resistance. It also causes low-level inflammation, contributing to chronic diseases and tissue damage.
Visceral fat can constrict blood vessels, leading to high blood pressure and increased cardiovascular risk. It also produces harmful chemicals and hormones that negatively impact liver function, contribute to gallbladder issues, and are associated with lower back pain. Reducing visceral fat is vital for reducing the risk of these complications.
Excess visceral fat is sometimes called a silent killer, often causing significant damage before detection. Understanding your visceral fat levels helps prevent serious health issues and can also lead to maintaining a healthy weight. Recognising the risks and taking action can protect you from life-threatening conditions and enhance your quality of life.
Estimating Visceral Fat at Home
Accurately measuring visceral fat is key to understanding health risks and tracking progress. A simple way to estimate at home is by measuring waist size; over 90cm (35 inches) for women and 102cm (40 inches) for men indicates a higher likelihood of increased visceral fat levels.
The waist-height ratio (WHtR) is another method, and can be more accurate than the waist-to-hip ratio (WHR) and body mass index (BMI). Calculate it by dividing your waist circumference by your height; a higher ratio indicates a higher likelihood of increased visceral fat levels and the associated health risks.
Using a tape measure at home will give you a general idea of your visceral fat, but professional imaging is far more accurate and a logical first step toward understanding your disease risk in relation to visceral fat.
Measuring Visceral Fat with Diagnostic Technology
The DEXA scan is often thought of as a “bone density scan” but it’s also one of the quickest, easiest and most accurate ways to measure visceral fat clinically.
At Everlab, we assess body composition using the DEXA scan. Not only do we measure visceral fat, but we also measure total body fat, fat mass index, muscle index and more.
The DEXA scan gives us a precise read on how much visceral fat someone is carrying, helping our clinical team flag risks early and guide targeted strategies to reduce it.
The DEXA scan is a core component of the full-body testing that Everlab members can access.
Factors Contributing to Visceral Fat Accumulation
Factors such as age, genetics, and hormonal changes contribute to visceral fat accumulation. Aging slows metabolism, naturally increasing visceral fat, while hormonal changes, especially in post-menopause in women, also lead to higher accumulation.
Genetics significantly influence visceral fat accumulation. Some individuals are genetically predisposed to store more abdominal fat. Lifestyle factors play the most significant role, however.
Poor diet and lack of physical activity exacerbate visceral fat accumulation. Chronic stress increases cortisol levels and can lead to unhealthy eating habits, both of which further contribute to visceral fat buildup. Smoking is another major factor, leading to increased LDL cholesterol levels and contributing to increases in visceral fat.
By understanding these factors, you can take targeted actions to reduce and prevent visceral fat.
Strategies to Reduce Visceral Fat
A comprehensive approach involving diet, exercise, sleep, and stress management is required to reduce visceral fat. Employing the right strategies can effectively lower visceral fat levels and enhance overall health.
Below are specific tips and recommendations for each of these areas.
Diet Tips to Combat Visceral Fat
A diet high in processed foods and sugars significantly increases visceral fat.
Incorporate more whole foods and fiber-rich items into your meals, such as:
- lean protein
- whole grains
- plenty of fruit
- vegetables
Prioritising these foods can help reduce visceral fat or maintain healthy visceral fat levels.
Limiting foods with high fructose corn syrup and processed ingredients also helps prevent visceral fat accumulation.
Adopting a healthy diet is crucial for losing visceral fat and can help you lose weight. Focus on whole, unprocessed foods. These dietary changes can improve body fat distribution and reduce the risk of serious health issues. Additionally, to effectively lose visceral fat, it’s important to maintain a balanced approach.
Exercise Recommendations
Regular physical activity effectively reduces visceral fat. Cardio and strength training exercises are essential and should be part of your daily routine. Aim for at least 30 minutes of exercise each day to manage visceral fat levels.
High-intensity interval training (HIIT) effectively burns visceral fat and helps you burn fat faster, involving short bursts of intense activity followed by rest periods. Including adequate zone 2 cardio, strength training, and HIIT in your exercise routine can be effective in reducing increased levels of visceral fat.
Importance of Sleep and Stress Management
Quality sleep helps maintain healthy visceral fat levels. Aim for at least seven hours per night to prevent fat accumulation. Lack of sleep can cause hormonal imbalances that promote abdominal fat storage.
Chronic stress increases visceral fat accumulation due to elevated cortisol levels, which lead to greater abdominal fat storage. Reducing stress through yoga or meditation can lower cortisol levels and more effectively manage visceral fat.
Prioritising sleep and managing stress supports your body’s ability to reduce and maintain healthy visceral fat levels.
The Role of Alcohol and Smoking in Visceral Fat
Alcohol consumption significantly increases abdominal fat, particularly visceral fat, by affecting metabolic processes and increasing fat storage. Limiting alcohol intake is crucial to preventing visceral fat accumulation.
Smoking also contributes to visceral fat accumulation. Nicotine affects metabolism, leading to increased abdominal fat storage. Smoking is linked to unhealthy abdominal fat, raising serious health risks. Both alcohol and smoking significantly increase the risk of health issues related to excessive visceral fat.
Limiting alcohol intake and quitting smoking are essential for reducing visceral fat. These lifestyle changes significantly impact body fat distribution, helping achieve a healthier, leaner body.
Long-term Maintenance of Healthy Visceral Fat Levels
Maintaining healthy visceral fat levels is vital for overall health. Consistent lifestyle habits like regular exercise and a balanced diet effectively manage visceral fat. A diet rich in whole foods, limited sugars, and unhealthy fats, along with regular physical activity, helps reduce and maintain visceral fat levels.
Adequate sleep and effective stress management are vital for keeping visceral fat in check. Long-term success requires a commitment to healthy lifestyle practices. Adopting these habits helps maintain a healthy body composition and reduces the risk of serious health problems.
How Visceral Fat Impacts Surgery and Recovery
This may not apply to you, but it’s important to note that excess visceral fat significantly complicates surgical procedures, affecting both the operation and recovery. It limits organ visualisation during surgery, making minimally invasive approaches more challenging, leading to prolonged durations and greater risk of intraoperative blood loss.
Patients with higher visceral fat levels often face longer hospital stays post-surgery due to increased complications. Visceral obesity raises the risk factor of surgical site infections (SSIs) in the postoperative period.
Managing visceral fat levels before surgery can reduce these risks and improve recovery outcomes.
Summary
Managing visceral fat is crucial for maintaining overall health and preventing serious health risks. By understanding what visceral fat is, the health risks associated with it, how to measure it, and the factors contributing to its accumulation, you can take proactive steps to reduce it. Incorporate a balanced diet, regular exercise, adequate sleep, and stress management into your daily routine to achieve and maintain healthy visceral fat levels. Remember, a healthy lifestyle is the key to a healthier, leaner you.
Frequently Asked Questions
What is visceral fat, and why is it harmful?
Visceral fat wraps around your internal organs and is dangerous because it produces substances that can harm your health, raising the risk of heart disease, diabetes, and some cancers. Keeping an eye on it is key for better overall well-being.
How can I measure my visceral fat levels at home?
You can measure your visceral fat at home by measuring your waist circumference with a tape measure; if it's over 90cm (35 inches) for women and 102cm (40 inches) for men, you might be at a higher risk for health issues related to visceral fat.
Can a DEXA scan measure my visceral fat levels?
Yes—it’s one of the best tools for it. At Everlab, we use DEXA scans to accurately measure visceral fat and spot risks early, long before symptoms show up. The DEXA scan is one of many diagnostic tools we use to gather thousands of health data points for each of our members.
What are some effective dietary changes to reduce visceral fat?
To effectively reduce visceral fat, prioritise whole foods, lean proteins, and fiber-rich options while cutting back on processed foods and sugars. Intermittent fasting can also be a helpful strategy to support your goals.
How does exercise help in reducing visceral fat?
Exercise is essential for shedding visceral fat, with activities like cardio and strength training being particularly helpful. High-intensity interval training (HIIT) stands out as one of the most effective methods for targeting this stubborn fat.
What lifestyle changes can help maintain healthy visceral fat levels long-term?
To keep visceral fat in check long-term, focus on regular exercise, a balanced diet, good sleep, and managing stress effectively. These habits can make a big difference in your overall health!
Steven is a specialist general practitioner, preventative health consultant, medical educator, healthcare entrepreneur and co-founder of Everlab. With 15+ years of clinical experience, and driven by his passion for preventive care outcomes, Steven is dedicated to personalised and innovative approaches to enhance well-being, extend human lifespan, and improve healthspan.
