Low Visceral Fat: Why It Matters and How to Achieve It

Not all body fat is created equal. While some fat is visible just under the skin, a hidden type of fat located deep within the body can have a greater impact on your health. Low levels of this internal fat, known as visceral fat, are an indicator of metabolic well-being and are often more important for long-term health than total body weight.

Understanding Visceral Fat vs. Subcutaneous Fat

The body stores fat in two primary ways. Subcutaneous fat is the layer found directly beneath the skin, which is the fat that can be pinched on the arms, legs, and abdomen. For most individuals, about 90% of their total body fat is subcutaneous. It functions as an energy reserve, insulates the body, and provides a protective cushion for tissues.

In contrast, visceral fat is located deep within the abdominal cavity, where it is not visible. This type of fat surrounds internal organs such as the liver, intestines, and pancreas. While a certain amount of visceral fat is necessary to protect these structures, its accumulation beyond a certain point signals a shift in how the body manages metabolic processes.

The distribution of these fat types can differ based on various factors. Men and post-menopausal women tend to store more fat in the abdominal region as visceral fat. This is distinct from pre-menopausal women, who accumulate more subcutaneous fat in the hip and thigh regions. This difference in location is what leads to their varied effects on health.

The Health Impact of Visceral Fat

Visceral fat is a point of focus because of its metabolic activity. Unlike the relatively passive subcutaneous fat, visceral fat functions like an endocrine organ, producing hormones and other substances that influence the body’s systems. It releases inflammatory proteins called cytokines and fatty acids into the bloodstream.

Because of its proximity to the portal vein, which carries blood directly to the liver, these substances have immediate access to this organ. The influx of fatty acids can interfere with the liver’s ability to process insulin and regulate cholesterol. This process contributes to insulin resistance, a condition where the body’s cells do not respond effectively to insulin, which can lead to type 2 diabetes.

The inflammatory cytokines released by visceral fat contribute to chronic, low-grade inflammation throughout the body. This inflammation can affect blood vessels, leading to an increase in blood pressure and a higher risk of cardiovascular disease. The collection of these issues—high blood pressure, insulin resistance, and abnormal cholesterol levels—is referred to as metabolic syndrome. People with normal body weight can still have high levels of visceral fat, a condition called “skinny fat,” placing them at similar risk.

Methods for Measuring Visceral Fat

Assessing visceral fat levels can be done through at-home techniques and precise clinical methods. One of the most accessible ways is by measuring waist circumference. Using a tape measure around the waist at the level of the belly button provides a rough indicator of abdominal fat. Guidelines suggest a waist measurement of over 40 inches for men and 35 inches for women could indicate a higher health risk.

Another useful home measurement is the waist-to-hip ratio, which involves dividing the waist circumference by the hip circumference. A ratio greater than 0.90 for men or 0.85 for women is considered an indicator of abdominal obesity. These measurements are often more revealing than Body Mass Index (BMI) alone, as BMI does not distinguish between fat and muscle mass or where fat is stored.

For a definitive measurement, medical imaging techniques are the gold standard. Magnetic Resonance Imaging (MRI) and Computed Tomography (CT) scans provide a detailed view of the fat distribution inside the abdominal cavity, precisely quantifying visceral fat. However, due to their high cost, these scans are used in research settings rather than for routine health check-ups.

Achieving and Maintaining Low Visceral Fat

Reducing and maintaining low visceral fat involves sustainable lifestyle habits, including changes to diet, exercise, and other daily routines.

Diet

A diet focused on reducing visceral fat emphasizes whole, unprocessed foods. Increasing intake of soluble fiber can be effective, as it slows digestion and can reduce fat absorption. Good sources include:

• Oats
• Beans
• Apples
• Citrus fruits

Prioritizing lean protein from sources like fish, chicken, and legumes also aids fat loss. It is also important to reduce the consumption of added sugars and trans fats found in many processed foods.

Exercise

Consistent physical activity is a cornerstone of visceral fat management. A combination of aerobic exercise and strength training is the most effective approach. Aerobic activities like brisk walking, running, or cycling help burn calories and fat, with a common recommendation being at least 30 minutes of moderate-intensity cardio most days. Strength training helps build muscle mass, which increases the body’s overall metabolic rate.

Other Lifestyle Factors

Chronic stress leads to the release of the hormone cortisol, which promotes the storage of visceral fat. Incorporating stress-management techniques like meditation or yoga can help lower cortisol levels. Additionally, getting adequate, high-quality sleep is necessary for hormonal regulation, as poor sleep can disrupt hormones that control appetite and contribute to increased visceral fat.