Visceral fat is a type of fat that lies deep within your abdomen, surrounding vital organs like the liver, pancreas, and intestines. Unlike the fat just beneath your skin, visceral fat is harder to detect but poses significant health risks.

In this article, we’ll explore what visceral fat is, how it differs from other types of fat, the dangers it can cause, and practical steps you can take to reduce it for better overall health.

How Can BMI Be Misleading?

Many people turn to the Body Mass Index ( BMI ) as a quick and widely used tool to assess whether they fall within a healthy weight range. It’s commonly used to categorize weight as underweight, normal, overweight, or obese.

BMI is calculated by comparing your weight and height, and then matching your score to the Body Mass Index categories defined by the World Health Organization (WHO). For example, if your BMI is 23.9, it falls within the “normal” range (18.5 – 24.9), which might suggest that your weight is within a healthy range.

However, it’s important to note that BMI was never intended for individual health assessments.

Here’s a quote from The World Health Organization:

“The BMI provides the most useful population-level measure of overweight and obesity, as it is the same for both sexes and for all ages of adults. However, it should be considered as a rough guide because it may not correspond to the same body fat percentage in different individuals.”

Despite this clear message, many doctors, physicians, and regular people continue to use BMI as a diagnostic tool simply out of convenience.

However, relying on BMI as your only health indicator can mask your risk for serious health issues because BMI can’t tell the difference between muscle mass and fat, and more importantly where the fat is distributed. You might be carrying hidden health risks not reflected by a normal BMI.

Let’s test the same individual using a medical-grade body composition analyzer.

Visceral Fat Area is based on the estimated amount of fat surrounding internal organs in the abdomen. It’s recommended that you maintain a Visceral Fat Area of under 100 cm² for optimal health.

Although a higher than the recommended body fat percentage is what most people (and the media) focus on, this individual’s high visceral fat is actually the worst of the two. The reason is that visceral fat acts like another living organ inside your abdominal cavity.

What Is Visceral Fat?

Visceral fat is a special kind of belly fat that is hidden deep inside your abdomen and surrounds your inner organs. Unlike subcutaneous fat, which resides directly beneath the skin and can be pinched, visceral fat exists deeper within the body, making it invisible to the naked eye yet potentially more dangerous to overall health.

Everyone has some visceral fat, but too much of it can increase the risk of serious health issues. Research from the Harvard T.H. Chan School of Public Health indicates that excessive visceral fat accumulation correlates strongly with increased risk of cardiovascular disease, type 2 diabetes, and certain cancers.

Individuals who have a normal Body Mass Index (BMI) can still have dangerous levels of visceral fat. This highlights the limitation of using BMI as a sole measure of health, as it doesn’t account for fat distribution in the body. Even if your weight falls within a healthy range, a high level of visceral fat can still negatively impact your long-term health.

Health Risks Associated with Excessive Visceral Fat

The proximity of visceral fat to vital organs, such as the liver, pancreas, and intestines, creates unique health concerns that go beyond aesthetic considerations. This closeness makes visceral fat particularly harmful:

Metabolic Syndrome and Insulin Resistance

Visceral fat tissue releases free fatty acids and inflammatory proteins that can impair insulin signaling pathways, leading to insulin resistance, a precursor to type 2 diabetes. The American Diabetes Association reports that individuals with high visceral fat levels demonstrate a three-fold increased risk of developing insulin resistance compared to those with normal visceral fat measurements.

Cardiovascular Implications

The inflammatory compounds released by visceral fat can damage arterial walls and promote atherosclerosis. Research found that visceral fat volume independently predicted coronary artery disease, even after adjusting for traditional cardiovascular risk factors.

Cancer Risk

A meta-analysis demonstrated that higher visceral fat area correlated with increased risk of colorectal and pancreatic cancers, with risk elevations of 35% and 28% respectively.

What Causes Visceral Fat?

A caloric surplus can result in excess visceral fat. Unsurprisingly, visceral fat develops as a result of adopting unhealthy lifestyle habits. Some of these factors include:

• Little or no exercise or avoiding functional exercises that build muscle

• Poor diet high in carbohydrates, saturated fat, and empty calories

• Poor sleep habits

• Stress

• Excessive alcohol consumption

• Smoking

For people living sedentary lifestyles, it is quite easy to pick up several of these unhealthy habits. Over time, these habits will lead to increased amounts of body fat, including visceral fat.

Common Signs and Symptoms of Excess Visceral Fat

Excess visceral fat often reveals itself through several physical and metabolic indicators:

Physical Indicators

• Central obesity or “apple-shaped” body: A prominent belly and larger waist circumference relative to hip size is a primary visual indicator.

• Firm, protruding abdomen: Unlike subcutaneous fat which feels soft and pinchable, high visceral fat creates a more rigid, rounded abdomen.

• Elevated waist-to-hip ratio: A ratio exceeding 0.9 for men and 0.85 for women often correlates with excessive visceral fat.

Metabolic Symptoms

• Elevated blood pressure: Readings consistently above 130/85 mmHg can signal visceral fat’s influence on cardiovascular health.

• Abnormal cholesterol levels: Higher LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol are common.

• Insulin resistance signs: Experiencing fatigue after meals, increased thirst, and frequent urination may indicate developing insulin resistance.

• Elevated fasting blood glucose: Levels above 100 mg/dL suggest metabolic dysfunction linked to visceral fat.

Associated Conditions

• Persistent inflammation: Recurring inflammatory issues throughout the body, as visceral fat releases pro-inflammatory compounds.

• Hormonal imbalances: Changes in hormonal function, particularly cortisol regulation and sex hormone production.

• Decreased physical stamina: Experiencing shortness of breath during moderate activities or feeling fatigued more easily.

• Disrupted sleep patterns: Sleep apnea and poor sleep quality are frequently associated with high visceral fat levels.

Disclaimer: It’s important to note that these symptoms may develop gradually and can be attributed to other conditions as well. The presence of multiple indicators, particularly central obesity combined with metabolic symptoms, warrants further assessment of visceral fat area through proper measurement techniques.

How to Measure Visceral Fat

How can you figure out if you have large amounts of visceral fat?

Here are three options:

1. Waist Measurement

According to the Mayo Clinic, using a measuring tape to measure your waistline is a fairly good way to estimate your visceral fat content. If your waist measures over 35 inches for women or over 40 inches for men, you may be carrying too much visceral fat.
This method isn’t perfectly accurate, but it provides a quick and accessible way to gauge whether you might be at risk for visceral fat-related health issues. Keep in mind that waist size alone doesn’t guarantee that you have high visceral fat, but it’s a good starting point.

2. Dual Energy X-ray Absorptiometry (DEXA) Scan

One of the most precise methods of determining the amount of visceral fat deposits is by taking a DEXA test. DEXA scans are often used to measure bone density but also provide detailed body composition analysis, including fat distribution. But this requires access to a facility that has a unit, and a test can be expensive.

3. Professional Bioelectrical Impedance Analysis (BIA)

A great alternative to a DEXA test may be a medical BIA test. These tests measure the resistance of an electric current as it travels through your body to determine your body fat percentage, which includes your visceral fat. Advanced BIA devices that take direct segmental measurements can report visceral fat content, although you would need to ensure that the device you are using has this capability.

Knowing your body composition will give you a much better idea about your amount of visceral fat than BMI can.

If your body composition test provides your BMR, use that number to help determine your daily caloric needs as part of your weight loss strategy. Remember, it is important to seek medical advice from your doctor before you set out to lose visceral fat.

How to Reduce Visceral Fat?

Visceral fat demonstrates particular responsiveness to lifestyle modifications, often showing more rapid reduction than subcutaneous fat when appropriate interventions are implemented:

Dietary Approaches

Research supports several nutritional strategies for targeting visceral fat:

• Mediterranean Diet Pattern: A systematic review found that adherence to Mediterranean dietary patterns resulted in significant visceral fat reduction, independent of total weight loss.

• Protein Emphasis: Higher protein intake (1.2-1.6g/kg body weight) supports preservation of lean muscle mass during weight loss, enhancing metabolic rate and improving body composition.

• Soluble Fiber: Foods rich in soluble fiber (legumes, oats, fruits) have been shown to specifically reduce visceral fat accumulation. A five-year study found that for every 10g increase in soluble fiber consumed daily, visceral fat accumulation decreased by 3.7%.

Physical Activity Protocols

Exercise demonstrates particular efficacy for visceral fat reduction:

• High-Intensity Interval Training (HIIT): Research found that HIIT protocols produced 39% greater reductions in visceral fat compared to moderate-intensity continuous training, despite shorter exercise durations.

• Resistance Training: Progressive resistance exercise preserves or increases lean muscle mass, enhancing metabolic rate and improving insulin sensitivity. Combining resistance training with moderate caloric restriction produces greater visceral fat reductions than caloric restriction alone.

• Consistency Over Intensity: Regular moderate activity (150+ minutes weekly) shows greater long-term efficacy for visceral fat reduction than sporadic high-intensity exercise.

Stress Management and Sleep Optimization

Addressing lifestyle factors beyond diet and exercise provides complementary benefits:

• Stress Reduction: Chronic stress elevates cortisol levels, promoting visceral fat storage. Mind-body practices like meditation, yoga, and deep breathing exercises have demonstrated efficacy in reducing cortisol production and associated visceral adiposity.

Conclusion

Understanding visceral fat and its health risks empowers you to take informed steps toward prevention and management. BMI cannot determine if you are lean, overweight, or somewhere in between—it’s all just vague numbers. It also cannot tell you how much visceral fat you’re carrying.

If you have a “normal” weight and BMI, don’t think your visceral fat level is nothing to worry about! It’s easy to just fall into the trap and think “I may be chubbier but I’m not obese, so I don’t have to lose weight” or “I guess I just have good genes, so I’m always going to look underweight.”

A diet consistently high in calories and saturated fat, without regular physical activity, can significantly increase visceral fat over time. The good news is, if you exercise, watch your calories, and live a generally healthy lifestyle, you’re going to avoid gaining too much visceral fat.

Body composition testing will always give you much more information than your BMI ever will, and can give you a much better picture of everything that makes up your weight, including your visceral fat.

Remember—“what gets measured, gets managed,” so go take a body composition test and find out your visceral fat level!