Visceral fat refers to a type of body fat stored deep within the abdominal cavity, surrounding organs such as the stomach, liver, and intestines. This type of fat differs from subcutaneous fat, which is the visible fat located just beneath the skin. While some visceral fat is normal and helps protect organs, an excessive amount can pose significant health considerations.
What Visceral Fat Is
Visceral fat is considered “active fat” due to its metabolic activity, producing hormones and inflammatory substances that impact bodily processes. Its proximity to vital organs, such as the liver, allows fat to drain into them, potentially leading to conditions like fatty liver.
This proximity to organs and its metabolic activity distinguish it from subcutaneous fat. While both types of fat contribute to overall body fat, visceral fat is more strongly linked to various medical issues. Approximately 10% of total body fat is visceral fat, with the remaining 90% being subcutaneous.
Measuring and Interpreting Visceral Fat Levels
Assessing visceral fat levels involves accessible and advanced methods. A common method is measuring waist circumference. Wrap a tape measure around your middle, halfway between the bottom of your ribs and the top of your hips, just above the belly button, after exhaling naturally.
The World Health Organization provides thresholds for increased health risk based on waist circumference. For men, a measurement of 94-101.9 cm (approximately 37-40 inches) indicates increased risk, while 102 cm (about 40 inches) or more signals substantially increased risk. For women, 80-87.9 cm (around 31.5-34.5 inches) indicates increased risk, and 88 cm (about 35 inches) or more signifies substantially increased risk. A waist-to-height ratio, where your waist circumference is less than half your height, is also considered a lower risk indicator.
More precise measurements of visceral fat involve medical imaging techniques like DEXA scans, MRI, or CT scans. MRI is considered the gold standard for measuring visceral adipose tissue (VAT), providing detailed insights into its volume. DEXA scans can also estimate visceral fat volume and distinguish between bone mass, lean tissue, and fat.
These methods provide numerical values, often expressed in cubic centimeters (cm³) or as a score. While highly accurate, these imaging techniques are more expensive and generally used in research or specific medical contexts rather than routine assessments.
Health Implications of Elevated Visceral Fat
Elevated visceral fat is associated with a range of health concerns. It can increase the risk of insulin resistance, which may lead to Type 2 Diabetes.
Beyond diabetes, high visceral fat levels are linked to:
- Cardiovascular diseases, including high blood pressure, high cholesterol, heart disease, and stroke.
- Non-alcoholic fatty liver disease, where fat accumulates in the liver.
- Certain cancers, such as those of the esophagus, pancreas, colorectum, breast, endometrium, kidney, and prostate.
- Sleep apnea, a disorder where breathing repeatedly stops and starts during sleep.
Effective Ways to Reduce Visceral Fat
Reducing visceral fat involves adopting consistent and sustainable lifestyle changes. Dietary adjustments play a significant role. Focusing on a balanced diet rich in whole foods, lean proteins, fiber, and healthy fats is beneficial. Reducing the intake of refined carbohydrates, sugary drinks, and excessive trans fats and added sugars can help lower visceral fat. Creating a calorie deficit by consuming fewer calories than expended is a primary strategy for overall weight loss, which in turn reduces visceral fat.
Regular physical activity is also impactful. Both aerobic exercise, such as brisk walking or jogging, and strength training contribute to visceral fat reduction. Aiming for at least 30 minutes of exercise daily, which can include high-intensity interval training (HIIT), can be effective. While specific abdominal exercises strengthen muscles, they do not directly target visceral fat; overall body fat reduction through a combination of diet and exercise is necessary.
Lifestyle factors beyond diet and exercise also influence visceral fat levels. Getting sufficient sleep, ideally at least seven hours per night, can help prevent visceral fat gain. Managing stress is also important, as stress can increase cortisol, a hormone that promotes visceral fat storage. Techniques like yoga or meditation may help lower stress levels. Limiting alcohol consumption can also contribute to reducing visceral fat accumulation.