Understanding visceral fat: what it is, why it matters, and how to reduce it

Visceral fat is a hidden health risk that can have a significant impact on your well-being. Unlike subcutaneous fat, which is stored just under the skin, visceral fat is deep within the abdomen, surrounding vital organs like the liver, intestines, and pancreas. This type of fat is not just a cosmetic issue—it actively affects your hormones and overall health, making it crucial to understand and manage.

Excess visceral fat is linked to a range of serious health issues, including:

• Heart Disease: Visceral fat contributes to higher cholesterol and blood pressure, increasing the risk of heart attacks and strokes.

• Diabetes: It interferes with insulin regulation, leading to higher blood sugar levels and an increased risk of type 2 diabetes.

• Chronic Inflammation: Visceral fat produces inflammatory substances that can damage tissues and raise the risk of diseases like fatty liver, dementia, and certain cancers.
  
  Reducing visceral fat is essential for improving your overall health and reducing these risks. Lowering your visceral fat levels can enhance metabolic health, reduce inflammation, and protect your vital organs, leading to a longer, more active life.

I want to get rid of it, where do i start?

The good news is that visceral fat is highly responsive to changes in diet, exercise, and lifestyle. Here’s how you can reduce it:

• Eat Well: If it's sugar-loaded, highly processed, packed with salt, or full of artificial ingredients, it's time to give it a miss. Instead, get back into the habit of fueling your body with whole, nutrient-packed foods—think fibre-rich veggies, lean proteins, and healthy fats. A big part of making progress is skipping processed junk and cutting back on sugar to keep fat storage in check.

• Exercise Regularly: Aim for at least 30 minutes of moderate-intensity activity most days, such as brisk walking or leisurely cycling. You can also find ways to add more movement to everyday tasks—like parking further away, taking the stairs, or standing while talking on the phone.

  Research shows that both aerobic exercise (like walking) and strength training (such as weightlifting) can help reduce or prevent the accumulation of visceral fat. While exercises like sit-ups strengthen abdominal muscles, they won't target visceral fat directly. Regular exercise also helps keep fat from returning over time.

• Manage Stress: High levels of stress lead to elevated cortisol, a hormone that can encourage fat storage around the abdomen. Incorporate relaxation techniques like deep breathing, meditation, or yoga to manage stress.

• Prioritise Sleep: Easier said than done amiright?! Getting 7-8 hours of quality sleep each night is essential for regulating hormones and reducing visceral fat. Poor sleep is linked to higher fat storage and increased hunger. A five-year study found that adults under age 40 who slept five hours or less a night accumulated significantly more visceral fat.

Visceral fat rating and how to track your progress

Visceral fat can be measured in a variety of ways. CT scans and full-body MRIs are the most precise, but they are expensive and rarely available, so investigators often use estimates based on waist circumference or waist size in proportion to height.

Another simple and effective way to track visceral fat is by measuring your waist circumference. A good rule of thumb is that your waist should be less than half your height. For example, if you’re 170 cm tall, your waist circumference should be under 85 cm.

A reduced waistline reflects a healthier balance of body fat, lowering the risk of conditions like heart disease, diabetes, and fatty liver. While visceral fat is hard to see, waist reduction shows real progress. By eating well, exercising, managing stress, and prioritising sleep, you can reduce visceral fat and improve your health. Keep tracking your waist—it’s a simple indicator of progress.