When we think of body fat, we often picture the soft, pinchable layer just under the skin—subcutaneous fat. However, visceral fat, which is stored deeper within the abdominal cavity, surrounding vital organs like the liver, pancreas, and intestines, is very different. It's more dangerous than the fat you can see and pinch and plays a significant role in our health. In fact, excessive visceral fat is linked to a range of chronic diseases and health issues that can significantly impact your quality of life.
In this article, we'll explore what visceral fat is, its health risks, and how it affects your overall well-being. We will also discuss common myths about visceral fat, why it’s important to monitor it, and how you can take proactive steps to manage your health and reduce its negative impact.
What is visceral fat?1,2
Visceral fat is fat that accumulates around the internal organs. Unlike subcutaneous fat, which sits just under the skin, visceral fat is stored deep inside the abdomen, making it harder to see but far more dangerous. This type of fat is metabolically active, meaning it can secrete various hormones and inflammatory molecules, contributing to a range of health problems.
Unlike the visible fat you can grab with your fingers, visceral fat often goes unnoticed until it reaches unhealthy levels. Because it surrounds vital organs, it can impair their function and increase your risk of developing chronic conditions such as heart disease, type 2 diabetes, and even certain cancers. Visit https://www.lih.lu/en/visceral-fat-calculator/ to calculate your visceral fat levels.3
Health risks linked to visceral fat
The dangers of visceral fat go beyond aesthetics. Research has shown that people with high levels of visceral fat are more likely to experience serious health issues. Some of the most notable health risks associated with excessive visceral fat include:
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Heart disease
Visceral fat is strongly associated with an increased risk of cardiovascular diseases. It produces inflammatory chemicals that can damage blood vessels and increase the risk of atherosclerosis (hardening of the arteries). This leads to high blood pressure, heart attack, stroke, and other heart-related problems.
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Type 2 diabetes
Visceral fat can disrupt the body’s insulin production, increasing insulin resistance. When your cells become resistant to insulin, your blood sugar levels rise, which can eventually lead to type 2 diabetes. This is particularly problematic for individuals with higher amounts of visceral fat around the abdominal area.
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Liver disease
Excessive visceral fat can lead to non-alcoholic fatty liver disease (NAFLD). This condition occurs when fat accumulates in the liver without any alcohol consumption. Over time, this can cause inflammation, liver damage, and even cirrhosis if left unchecked.
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High blood pressure
The presence of visceral fat is linked to increased blood pressure. As the fat around your organs expands, it can put additional pressure on your arteries, causing your heart to work harder to pump blood. Over time, this can lead to hypertension (high blood pressure), a condition that can damage your organs and increase the risk of stroke or heart failure.
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Sleep apnoea
Excessive visceral fat around the neck and throat can increase the risk of obstructive sleep apnoea, a condition in which your breathing repeatedly stops and starts during sleep. This disrupts sleep patterns and can lead to daytime fatigue, heart problems, and reduced quality of life.
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Cancer
Some studies suggest a link between visceral fat and an increased risk of certain types of cancer, including breast, colorectal, and pancreatic cancer. This is likely due to the inflammatory hormones and growth factors released by visceral fat, which can encourage tumour growth.
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Myths about visceral fat
There are many misconceptions about visceral fat, and it’s important to separate fact from fiction when it comes to health and weight management.
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Fact |
| "Visceral fat is only a problem for overweight people." |
This is not entirely true. While excess body fat is a major contributor to visceral fat accumulation, individuals with a normal body weight can also have dangerous levels of visceral fat. In fact, people who are "skinny fat"—those with a normal BMI but a high percentage of body fat—can still have high levels of visceral fat. |
| "You can’t lose visceral fat with exercise." |
It’s a common myth that visceral fat is untouchable by exercise. The truth is, regular physical activity—especially aerobic exercise like running, cycling, or swimming—can help reduce visceral fat. Strength training exercises, such as weightlifting, are also effective in promoting overall fat loss, including visceral fat. |
| "Visceral fat is only affected by diet." |
While diet plays a crucial role in managing visceral fat, it's not the only factor. A combination of a healthy diet, regular exercise, adequate sleep, and stress management is the best way to tackle visceral fat. Lifestyle changes that include improved sleep quality and reduced stress levels are key. |
| "Visceral fat is only an issue in older adults." |
Visceral fat can develop at any age. Young adults, particularly those with poor dietary habits, sedentary lifestyles, or high-stress levels, may be at risk of accumulating visceral fat. Therefore, it’s crucial to adopt healthy habits early in life to prevent its onset. |
How to reduce visceral fat
Managing visceral fat requires a holistic approach that combines both lifestyle changes and dietary choices. Here are some effective strategies for reducing visceral fat:
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Eat a balanced, whole-food diet
Focus on a nutrient-dense, whole-food diet. This means eating plenty of fruits, vegetables, lean proteins (such as fish, poultry, and beans), and whole grains, while limiting processed foods high in sugar, unhealthy fats, and refined carbohydrates. These types of foods contribute to fat accumulation, particularly around the abdominal area.
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Exercise regularly
Physical activity is one of the most effective ways to burn visceral fat. Aim for at least 150 minutes of moderate aerobic activity per week or 75 minutes of vigorous exercise. Incorporating strength training exercises into your routine can also help build muscle, which in turn boosts metabolism and promotes fat loss.
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Get enough sleep
Research has shown that poor sleep quality can lead to weight gain and an increase in visceral fat. Aim for 7-9 hours of quality sleep per night. Poor sleep disrupts hormones that control appetite and fat storage, leading to increased cravings and fat accumulation. A consistent sleep routine, limiting caffeine, and creating a restful environment can help improve your sleep quality.
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Manage stress
Chronic stress triggers the release of cortisol, a hormone that promotes fat storage, particularly around the abdomen. Engage in stress-reducing activities such as yoga, meditation, or deep breathing exercises. Regular physical activity also helps regulate cortisol levels.
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Stay hydrated
Drinking enough water throughout the day is essential for maintaining a healthy metabolism. It can also help control hunger and prevent overeating, which can contribute to fat accumulation.
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DID YOU KNOW?
Sleep quality can affect your visceral fat levels!
Studies have found that people who consistently get poor sleep have higher levels of visceral fat. Sleep deprivation increases the production of hunger hormones like ghrelin, leading to overeating and weight gain. So, getting enough sleep isn't just about feeling rested—it's essential for controlling fat levels and improving overall health.
Conclusion
Visceral fat is much more than a cosmetic concern; it’s a serious health risk that can have far-reaching consequences for your well-being. By understanding the risks associated with excess visceral fat and dispelling common myths, you can take proactive steps to improve your health. Healthy eating, regular exercise, stress management, and good sleep hygiene are essential tools in the fight against visceral fat.
Taking small steps today can make a big difference tomorrow. Don't wait for a wake-up call—start prioritising your health now to reduce the risks associated with visceral fat and enjoy a healthier, more vibrant life.
References
- Taking aim at belly fat. Harvard Medical School. Available at: https://www.health.harvard.edu/newsletter_article/taking-aim-at-belly-fat.
- 8 Ways to Lose Belly Fat and Live a Healthier Life. Johns Hopkins Medicine. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/8-ways-to-lose-belly-fat-and-live-a-healthier-life.
- Visceral Fat Calculator. Luxembourg Institute of Health. Available at: https://www.lih.lu/en/visceral-fat-calculator/.
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