Visceral fat is a type of body fat stored deep within the abdominal cavity, where it surrounds internal organs like the liver, intestines, and stomach. While a certain amount is necessary to cushion and protect these organs, an excessive accumulation is associated with various health concerns.
Defining and Measuring Visceral Fat
Subcutaneous fat is the layer you can pinch directly under the skin, while visceral fat is located out of sight, deep within the abdominal wall between your organs. For most individuals, about 90% of their total body fat is subcutaneous, with the remaining 10% being visceral. This deeper fat is often called “active fat” because of its influence on bodily functions.
Precisely measuring visceral fat requires advanced imaging techniques like CT scans and MRIs, which can accurately quantify the amount of fat surrounding the organs. A DXA scan, which measures bone density, can also assess body composition, including visceral adipose tissue. While highly accurate, these clinical tools are not used solely for measuring this fat type.
More accessible, though less direct, assessments include simple home methods. Measuring waist circumference is a common approach; a waist size of 94 cm or more for men and 80 cm or more for women suggests a higher level of visceral fat. The waist-to-hip ratio is another method, calculated by dividing your waist measurement by your hip measurement. Ratios above 1.0 for men and 0.85 for women are also indicators of increased visceral fat.
Health Risks Associated with Excess Visceral Fat
Excess visceral fat is metabolically active, releasing inflammatory proteins and free fatty acids that travel directly to the liver. This process can cause inflammation and interfere with the organ’s ability to process insulin and fats. The proximity of this fat to the portal vein, which carries blood from the gut to the liver, allows these substances to have a direct impact.
This metabolic activity is a feature of metabolic syndrome, a cluster of conditions including high blood pressure, elevated blood sugar, unhealthy cholesterol, and a large waistline. Excess visceral fat also contributes to insulin resistance, where the body’s cells do not respond effectively to insulin. This resistance can progress to type 2 diabetes.
The substances released by visceral fat also contribute to cardiovascular problems by increasing “bad” LDL cholesterol and triglycerides, which promotes plaque buildup in arteries (atherosclerosis). This narrowing of the arteries increases the risk of heart attacks and strokes. Additionally, high visceral fat is associated with non-alcoholic fatty liver disease (NAFLD), certain cancers, and dementia.
Causes of Visceral Fat Accumulation
The accumulation of visceral fat is influenced by lifestyle, genetics, and aging. Diets high in calories from processed foods, sugary drinks, and trans fats are major contributors. When caloric intake exceeds energy expenditure, the surplus is stored as fat, including visceral fat. A sedentary lifestyle with insufficient physical activity worsens this by reducing calories burned.
Genetic predisposition affects where the body stores fat, with some people more inclined to accumulate it in the abdominal area. Hormonal factors also play a role. Chronic stress, for example, elevates cortisol levels, a hormone that promotes visceral fat storage.
Visceral fat levels increase with age. For women, hormonal shifts during and after menopause can change fat storage patterns, leading to more fat around the abdomen. Men are also more prone to storing visceral fat than pre-menopausal women.
Approaches to Lower Visceral Fat
Reducing visceral fat requires overall lifestyle changes, as it is not possible to target fat loss in one specific area. Dietary changes should focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Increasing soluble fiber from foods like oats and beans can also help. Limiting added sugars, refined carbohydrates, and unhealthy trans fats is also necessary.
Regular physical activity is effective for reducing visceral fat, with a combination of aerobic exercise and strength training being ideal. Aerobic activities like brisk walking, running, or cycling burn calories and improve cardiovascular health. Strength training builds muscle mass, which increases the body’s resting metabolic rate, burning more calories throughout the day. Consistency is more impactful than intensity alone.
Managing stress and ensuring adequate sleep are also part of the solution. Since chronic stress elevates cortisol, a hormone that promotes visceral fat storage, stress-reduction techniques like mindfulness or yoga can help. Poor or insufficient sleep can disrupt hormones that regulate appetite and fat storage, so aiming for consistent, high-quality sleep supports metabolic health.