Visceral fat is a type of body fat stored deep within your abdominal cavity, surrounding organs like the liver, stomach, and intestines. This internal fat is distinct from subcutaneous fat, which is the soft, pinchable fat located just beneath your skin. While some visceral fat is a normal and protective part of the body, an excess amount can significantly impact health. This article explains common rating systems for visceral fat levels, how measurements are obtained, and potential health consequences of elevated ratings.
Understanding Visceral Fat Ratings
Many consumer-grade body composition scales provide a visceral fat rating, typically on a scale ranging from 1 to 59. This numerical rating offers a straightforward way to understand the amount of internal fat present. A rating between 1 and 12 generally indicates a healthy or low-risk level of visceral fat. Maintaining a rating within this range suggests an appropriate amount of this internal fat.
Ratings from 13 to 59, however, signify an excess level of visceral fat, placing an individual at a higher health risk. A rating in this higher range indicates a need to consider lifestyle adjustments, such as changes to diet or increased physical activity. Monitoring these numbers over time can help individuals track their progress and work towards a healthier internal fat profile.
Methods for Measuring Visceral Fat
Determining your visceral fat rating can be done through various methods, ranging from highly precise clinical techniques to more accessible at-home options. Clinical methods, considered the “gold standard” for accuracy, include advanced imaging techniques like Magnetic Resonance Imaging (MRI) and Computed Tomography (CT) scans. These scans provide detailed measurements of visceral fat. However, these methods are expensive, require a medical referral, and involve radiation exposure with CT scans, making them unsuitable for routine monitoring.
For everyday tracking, Bioelectrical Impedance Analysis (BIA) scales are widely available for home or gym use. These scales operate by sending a harmless, low-level electrical current through the body. The current’s travel speed helps estimate body composition, as fat tissue conducts electricity differently than muscle and water. While BIA scales provide an estimate and are less accurate than clinical imaging, they are practical for consistent monitoring of visceral fat trends over time.
Health Implications of High Visceral Fat
An elevated visceral fat rating is a concern because this fat is metabolically active. Unlike subcutaneous fat, visceral fat releases chemical substances, including inflammatory molecules and fatty acids, directly into the bloodstream. These substances can interfere with normal metabolic functions and increase inflammation throughout the body.
Excess visceral fat is linked to an increased risk of several health conditions. These include metabolic disorders such as type 2 diabetes and insulin resistance. High visceral fat also contributes to cardiovascular problems like heart disease, high blood pressure (hypertension), and altered cholesterol levels. Research suggests a connection between high visceral fat levels and an increased risk for certain cancers, including breast and colorectal cancers, as well as conditions like Alzheimer’s disease.