Visceral fat is the fat stored deep inside your stomach, surrounding vital organs like the liver, pancreas, intestines and kidneys. It is hidden, unlike subcutaneous fat (the fat you can feel), making it even more dangerous.
It is a risk factor for so many chronic diseases, and slim people are not left out.
How is this fat accumulated, and how do you lose it?
Why is it dangerous?
Visceral fat is dangerous because it is metabolically active and interferes with normal organ function.
It causes hormonal imbalance and inflammation, it also increases the risk of:
- Type 2 diabetes
- Hypertension
- Heart disease
- Fatty liver disease
- Breast and colon cancers
- Cognitive decline and sleep apnea.
How does visceral fat accumulate?
Visceral fat accumulates due to several lifestyle factors.
They include:
- Poor diet
High intake of sugar, refined carbs, processed foods and trans fat. Additionally, frequent consumption of alcohol, especially beer.
- Sedentary lifestyle
Sitting down for long periods and not engaging in physical activities.
- Chronic stress
Stress raises cortisol, a hormone that promotes fat storage in the abdomen.
- Sleep deprivation
Poor sleep quality alters hormones (like ghrelin and leptin) that control hunger and metabolism.
- Hormonal changes
Hormonal changes, especially in menopause (women) and low testosterone in men.
Hormonal imbalances lead tothe redistribution of fat to the abdominal region.
- Smoking
Nicotine encourages fat storage and central obesity.
How do you know you have visceral fat?
Even if you look slim, you could still have high levels of visceral fat – a condition called TOFI (thin outside, fat inside).
Signs to look out for:
- Increased waist size (>35 inches for women, >40 inches for men)
- Pot belly or apple-shaped body
- High blood sugar or pressure
- Fatigue and lack of sleep
You can measure it accurately using:
- Waist to hip ratio
- Body fat scans
- Blood tests
How do you lose visceral fat?
Losing visceral fat is more important than just fitting into your clothes, however, that helps as well.
- Prioritise a healthy diet
- Cut out processed foods and sugar
- Increase protein intake
- Eat a lot of fruits and vegetables
- Eat healthy fats only
- Limit alcohol intake
2. Exercise regularly: Focus on
- High-intensity interval training
- Strength training
- Aerobic exercises like walking or swimming
- Sleep well
Aim for 7-9 hours of sleep every night. Lack of sleep can lead to more hunger and less energy for workouts.
- Manage stress
Practice yoga, journaling, meditation or talk therapy.
Chronic stress can lead to increased cortisol, which promotes the storage of fat.
- Stay consistent
Visceral fat is stubborn, it may take weeks or months of lifestyle changes for results to be seen.
However, internal improvements like reduced inflammation and better organ function start almost immediately.
Belly fat is not just a cosmetic issue; it’s a silent killer that hides inside your body, disrupting your hormones and causing mayhem.
You can’t spot reduce it, however, you can defeat it by practising a healthy lifestyle.
• Eat right
• Move more
• Sleep well
• Manage stress
Your health depends on it.
By Pharm.Oluoma @zizelle_
