Discover in-depth information about visceral fat, how to lose it, its potential health risks, and evidence-based strategies to prevent it. Learn how adopting a healthy lifestyle and focusing on nutrition can help you achieve optimal metabolic health.

Key takeaways

• Visceral fat, found around your abdominal organs, presents higher health risks than subcutaneous fat.
• Carrying excess visceral fat is associated with insulin resistance, high blood pressure, inflammation, and an increased risk of chronic diseases.
• You can measure visceral fat risk through waist to hip ratio (WHR) and waist-height ratio (WHtR).
• Effective strategies to avoid gaining visceral fat include regular physical activity, maintaining a balanced diet, ensuring sufficient sleep, and quitting smoking.

Visceral fat, meaning the fat that nestles around your abdominal organs, is a hidden health risk you should be aware of. Unlike subcutaneous fat that resides beneath your skin, visceral fat is tucked away inside your abdominal cavity.

Excess amounts of this type of body fat can contribute to health issues including insulin resistance, high blood pressure, inflammation, and can increase the risk of chronic diseases such as heart disease and type 2 diabetes.

Visceral fat vs subcutaneous fat

Intra-abdominal fat, another term for visceral body fat, resides in your abdominal cavity and surrounds your abdominal organs. It's important not to confuse this with belly fat that sits just beneath your skin — subcutaneous fat. One could carry visceral fat without it being apparent externally, whereas subcutaneous fat is the fat you can see.

How do you know if you have visceral fat?

The assumption that individuals carrying excess weight are also harbouring visceral fat may not always hold true. It’s equally possible for individuals with a low body mass index (BMI) to accumulate visceral fat.

While anyone can develop this type of fat, research suggests that women with larger waist measurements may be more at risk of developing excess visceral fat.

Moreover, a reliable way to determine your risk of accumulating visceral fat is by calculating your waist to hip ratio (WHR) — this is done by dividing your waist size by your hip size. Additionally, measuring your waist-height ratio (WHtR) may be an effective method. The amount of visceral fat an individual has may be verified with an MRI scan.

If you're concerned about your fat levels, it's recommended to speak to your doctor.

The health risks of visceral fat

Research suggests that visceral fat may be more detrimental to overall health compared to subcutaneous fat. This type of fat has been associated with health conditions such as:

• Type 2 diabetes
• Insulin resistance
• Cardiovascular disease
• Breast cancer
• Metabolic syndrome

What causes visceral fat?

Common visceral fat causes vary from person to person. Some common factors associated with accumulating more intra-abdominal adipose tissue include:

• Genetics
• Age
• Ethnicity
• Gender: men are more prone to visceral fat
• Hormonal changes
• Lifestyle factors
• Insulin resistance and glucose dysfunction
• Obesity

How to lose excess visceral fat

Whether or not you're prone to accumulating intra-abdominal fat, certain lifestyle choices can significantly reduce your risk. Both a healthy diet and regular physical activity are key to weight loss and preventing intra-abdominal weight gain.

The following are some general ways to reduce the risk of developing excess abdominal fat:

• Increase your physical activity levels: engaging in regular exercise can help reduce and prevent both visceral fat and subcutaneous fat. Aim to incorporate activities like brisk walking, running or cycling for at least 30 minutes daily if you can. Incorporating strength training can also bolster your lean muscle mass which is important too.
• Embrace a healthy diet: consuming a well-balanced diet is key to maintaining a healthy weight. Minimise food and beverages that foster belly fat accumulation, particularly simple sugars and processed foods. Instead, opt for lean proteins, fibre, complex carbs, and plenty of fruits and vegetables.
• Ensure adequate sleep: good quality sleep, between 7 and 9 hours each night, offers numerous health benefits including weight management.
• Quit smoking: tobacco use negatively influences the body's hormones, including cortisol, which directly affects stress levels and can contribute to weight gain.

Should you harbour concerns about your abdominal fat levels, it's advisable to consult your GP or reach out to an accredited practising dietitian.

If you are wanting to lose visceral fat in a healthy sustainable way, consider Vively. As part of your lifestyle changes, Vively can assist in improving your glucose control and thus manage weight gain. The app provides you with access to customised tools and resources to help you develop healthy eating habits and better understand your metabolic health.

Remember, understanding and addressing intra-abdominal fat is about boosting your overall health, improving your longevity, and feeling your best in your day-to-day life.