Visceral fat is a type of body fat stored deep within the abdominal cavity, where it envelops organs such as the liver, stomach, and intestines. Unlike subcutaneous fat, which is located just beneath the skin and can be pinched, visceral fat resides underneath the abdominal muscles and is not visible. While some of this fat is necessary for protecting your organs, an excessive accumulation can interfere with bodily functions. This internal fat is sometimes called “active fat” because of its role in how the body operates.
Health Implications of High Visceral Fat
Elevated visceral fat is a health concern due to its metabolic activity. This type of fat releases inflammatory substances and hormones that can disrupt the body’s systems. It produces more harmful chemicals than subcutaneous fat, which can lead to problems like increasing insulin resistance. Visceral fat secretes a protein known as retinol-binding protein 4 (RBP4), which contributes to the body’s inability to use insulin effectively.
This process is linked to a higher likelihood of developing type 2 diabetes. The inflammation and hormonal disruptions also contribute to a greater risk for cardiovascular disease and high blood pressure. The accumulation of this fat is also associated with non-alcoholic fatty liver disease. These health risks can be present even in individuals who have a normal body mass index (BMI), a concept called “thin on the outside, fat on the inside.”
Measuring Visceral Fat
Determining your visceral fat level can be done through several methods. The most straightforward, though less precise, methods involve simple body measurements. A waist circumference of 40 inches or more for men and 35 inches or more for women is an indicator of higher health risks associated with visceral fat. Another home method is the waist-to-hip ratio; ratios above 0.90 for men and 0.85 for women suggest abdominal obesity.
For a more specific estimate, some at-home bioimpedance scales provide a visceral fat rating. These devices send a small electrical current through the body to estimate body composition, often providing a rating where a level below 13 is considered healthy. The most accurate measurements come from clinical imaging like CT scans and MRIs, though they are expensive and not routinely used for the sole purpose of measuring visceral fat.
Factors Influencing Visceral Fat Accumulation
A combination of genetic and lifestyle factors determines how much visceral fat a person stores. Your genetic makeup can influence your body shape and predisposition for storing fat around your organs. However, diet and physical activity play a substantial role. Diets high in sugar, refined carbohydrates, and trans fats, along with a sedentary lifestyle, promote the storage of this fat.
Chronic stress is another contributor. When you experience stress, your body activates its “fight-or-flight” response, which increases cortisol levels and triggers the storage of more visceral fat. Hormonal changes associated with aging, especially menopause in women, can also lead to an increase in visceral fat storage.
Strategies for Reducing Visceral Fat
Reducing visceral fat involves a focus on diet, exercise, and lifestyle modifications. Regular physical activity is effective at targeting this deep abdominal fat. A combination of moderate-to-high intensity aerobic exercise and strength training is recommended. Aiming for at least 30 minutes of exercise most days of the week can make a significant difference.
Dietary changes are also fundamental. Increasing your intake of soluble fiber, found in foods like oats, beans, and certain fruits, can help reduce visceral fat. A diet rich in lean protein, whole grains, and vegetables is beneficial. It is also important to limit sugary drinks, processed foods, and excessive alcohol, as these can contribute to visceral fat storage.
Improving sleep quality and managing stress are other lifestyle changes. Since the stress hormone cortisol can increase visceral fat storage, practicing stress-reduction techniques like meditation can be helpful. Getting adequate, restful sleep helps regulate hormones that influence appetite and fat storage.