Visceral fat is a type of fat stored deep within the abdominal cavity, where it wraps around major organs like the liver, pancreas, and intestines. Unlike the subcutaneous fat you can pinch, its location makes it a unique factor in health. Understanding that this internal fat can be quantified into a score is the first step toward managing its potential effects.
Methods for Measuring Visceral Fat
The most precise methods for quantifying visceral fat are clinical imaging techniques like Magnetic Resonance Imaging (MRI) and Computed Tomography (CT) scans. These technologies provide a detailed view of the abdominal cavity, allowing for an exact measurement. While highly accurate, their cost and the radiation associated with CT scans make them impractical for routine monitoring.
A more accessible clinical alternative is the Dual-Energy X-ray Absorptiometry (DEXA) scan, which provides reliable estimates of visceral fat. For everyday use, Bioelectrical Impedance Analysis (BIA) is a common method found in smart scales and handheld devices.
BIA functions by sending a weak electrical current through the body. The current flows easily through muscle but faces more resistance from fat tissue. The device measures this resistance, or impedance, and uses it along with personal data like age and height to estimate your visceral fat level.
Interpreting Visceral Fat Ratings
Measurements from BIA devices are presented as a numerical rating, often on a scale from 1 to 59. This provides a straightforward way to gauge your internal fat level. A score between 1 and 12 is considered a healthy and acceptable range.
A rating between 13 and 59 signifies an excess amount of visceral fat, suggesting a greater potential for health complications. This score indicates that lifestyle modifications may be necessary to reduce fat around the internal organs.
This number should be viewed as a dynamic measure, not a static diagnosis. BIA scales provide an estimation, and factors like hydration can influence a single reading. Tracking the trend of your rating over time offers a more insightful picture of your progress and the effectiveness of lifestyle changes.
Health Consequences of Elevated Visceral Fat
A high visceral fat score is a health concern because this type of fat is metabolically active. It functions almost like an organ, releasing substances that can negatively affect bodily functions. It secretes inflammatory molecules, including cytokines, which promote a state of chronic, low-grade inflammation throughout the body.
This persistent inflammation contributes to several health issues, including Type 2 diabetes. Substances released by visceral fat can interfere with insulin signaling, leading to insulin resistance. This condition occurs when cells don’t respond properly to insulin, forcing the pancreas to work harder to manage blood sugar.
The substances released by visceral fat also contribute to cardiovascular disease. They travel directly to the liver, impacting its ability to process fats and cholesterol. This can result in unhealthy cholesterol levels, high blood pressure, and atherosclerosis (plaque buildup in arteries). This process is also a primary driver of non-alcoholic fatty liver disease (NAFLD).
Actionable Steps to Lower Your Score
Reducing a high visceral fat score involves dietary changes, physical activity, and lifestyle habits. For diet, increasing soluble fiber from foods like oats, beans, and apples is effective. Soluble fiber helps reduce the absorption of fat and cholesterol. Emphasizing lean protein is also beneficial for satiety and preserving muscle mass during weight loss.
A key dietary adjustment is reducing added sugars and processed carbohydrates. Limit sugar-sweetened beverages, as they contribute to visceral fat accumulation. Refined carbohydrates in foods like white bread and pastries can cause blood sugar spikes, signaling the body to store more abdominal fat.
Physical activity is essential, with a combination of aerobic exercise and resistance training being most effective. Moderate-to-high intensity aerobic activities like running or cycling help burn calories and reduce visceral fat. Resistance training, such as lifting weights, builds muscle, which boosts your resting metabolic rate and helps you burn more calories throughout the day.
Managing stress is important because chronic stress elevates the hormone cortisol, which promotes visceral fat storage. Practices like meditation or yoga can help regulate cortisol. Ensuring adequate sleep is also a factor in fat reduction, as insufficient sleep disrupts appetite-regulating hormones and can increase cortisol, favoring fat accumulation.