What is visceral fat and why does it matter?
When you think of body fat, you probably think of subcutaneous fat. This type of fat sits just beneath the skin. Visceral fat is another type of fat our bodies carry. Visceral fat gathers around our internal organs. Its presence can signal serious health risks. Too much visceral fat is linked to diabetes. It is also a risk factor for heart disease and other health problems. Read on to learn more about visceral fat and why it matters. Plus, learn how to measure it and strategies to protect yourself.
Difference between visceral and subcutaneous fat
Subcutaneous fat is the fat that lies right beneath the skin. This is the fat you can pinch around your belly. You’ll also find it on hips, thighs and upper arms. Visceral fat lies underneath a layer of abdominal muscle. It surrounds internal organs. In some cases, it causes your belly to grow larger. In these cases, measuring the waist is one way to measure your visceral fat stores.
There are certain instances when visceral fat isn’t visually obvious. Certain people and populations may appear to be a healthy weight. They don’t carry much weight in their stomach area. But they can still be carrying excess visceral fat. It is also possible to have a body mass index (BMI) in the healthy range and have too much visceral fat.
Everyone has both types of fat in their bodies. And it is healthy in normal amounts. We need fat on our bodies to provide extra padding. Body fat protects us from falls and other injuries. It also keeps us warm, providing insulation. But too much—especially visceral fat—can cause issues.
Health risks of visceral fat
Visceral fat releases hormones and other substances. These can increase inflammation and attack blood vessels. High levels of visceral fat can lead to insulin resistance. It can also raise your blood pressure.
Visceral fat in the stomach area is linked to heart and metabolic diseases. Some types of cancer and increased risk of death are also connected.
Causes of increased visceral fat
Genetics influences your body shape. You may be more likely to gain weight around your middle versus on your hips and thighs.
Lifestyle factors also play a part. Diet plays a big role. The amount of exercise you get can affect visceral fat stores too. At a basic level, calories that are not “spent” through physical activity are stored as fat.
You can gain both visceral and subcutaneous fat at the same time. But men and postmenopausal women are more likely to store an excess of visceral fat.
How to measure
BMI measurements use height and weight to get a snapshot of your body fat. But BMI doesn’t distinguish between fat versus muscle or types of fat.
The most accurate way to measure visceral fat is with a body scan (e.g., MRI or DXA). Another option you can do at home is measure your waist.
Here’s how to do it.
- Stand in front of a mirror.
- Wrap a tape measure around your waist. The bottom of the tape should sit at the top of your hip bone. (This may be around your belly button.)
- Take two to three normal breaths.
- The tape measure should be snug but not compressing your skin.
In women, a waist circumference of 35 inches (89 cm) or more may be a sign of excess visceral fat. For men, that number is over 40 inches (102 cm).
How to reduce and manage visceral fat
You can’t change your genetics. But you can make lifestyle choices that lower your risk of excess visceral fat. Your choices can even help you lose fat that is already there.
Exercise: Exercise can help people to lose pounds and also inches off their waist. This is a sign that visceral fat is shrinking. Adults should aim for at least 150 minutes of moderate-intensity physical activity each week.
Diet: Your body stores extra calories as fat. Eat enough to fuel your body but not more than you need. Some research shows that eating less fat may help reduce visceral fat. Avoid sugar-sweetened beverages, which are also linked to visceral fat.
Stress and sleep: The stress hormone cortisol increases storage of visceral fat. Getting quality sleep can lower the risk of storing extra visceral fat. Stress-reduction methods, like deep breathing and meditation, can help.
Visceral fat raises your risk of health problems. But knowledge is power. Knowing your waist circumference can give you a snapshot of your visceral fat and risk for diabetes and other health conditions. Making healthy lifestyle choices can lower these risks and keep you healthy.