Visceral fat, also known as abdominal fat, is fat that is stored deep within the abdomen, surrounding the organs such as the liver, kidneys, stomach, and intestines. It accounts for around a tenth of all the fat in the body. Visceral fat is distinct from subcutaneous fat beneath the skin and intramuscular fat found in skeletal muscles. The fat in the lower body, such as the thighs and buttocks, is subcutaneous and irregularly spaced, whereas the fat in the belly is largely visceral and semi-fluid. Visceral fat is more harmful than subcutaneous fat because it produces more toxic substances.
Central obesity, sometimes known as belly fat, is characterized by an excess of visceral fat in the abdomen. The Body Volume Index (BVI), for example, was developed expressly to measure abdominal volume and fat. Type 2 diabetes, insulin resistance, inflammatory diseases, heart disease, high blood pressure, some cancers, gallbladder disease, breathing problems, and other obesity-related maladies have all been linked to excess visceral fat.
When you eat too many calories and don’t get enough exercise, fat is stored. Because of their genetics, some people accumulate fat around their stomach rather than their hips. Due to sex hormone differences, men are more prone to have fat accumulated in the abdomen. Fat is stored in the buttocks, thighs, and hips in women due to the female sex hormone. Fat migrates from the buttocks, hips, and thighs to the waist when women enter menopause, and the estrogen generated by the ovaries decreases; eventually, fat is retained in the belly.
Visceral fat in the abdomen is a symptom of metabolic syndrome, a group of diseases that includes high blood pressure, obesity, high cholesterol, and insulin resistance. These factors, when combined, raise the risk of stroke, heart disease, and type 2 diabetes. Excess visceral fat in the abdomen can also lead to certain types of cancer, liver disease, infertility issues, and lower back pain.
Measuring your waist is the quickest way to determine if you have visceral fat. If your waist circumference 35 inches or more for women, and 40 inches or more for men, you’re more likely to get a chronic disease.
How Can You Reduce Visceral Fat?
One way to effectively reduce total abdominal fat is through high-intensity exercise. According to one study, reducing visceral fat requires at least 10 MET-hours of aerobic exercises, such as brisk walking, light jogging or stationary ergometer. 10 METs mean you’re exerting four times the energy than you would if you were sitting still. An energy-restricted diet paired with exercise reduces total body fat and the ratio of visceral to subcutaneous adipose tissue, implying that visceral fat is mobilized more than subcutaneous fat.