How to Reduce Visceral Fat on Your Body
Visceral fat is adipose tissue (fat tissue) that surrounds your vital organs. Where is visceral fat located? You’ll find it deep inside your body and it is sometimes referred to as “belly fat.” If you have too much visceral fat, you may be at higher risk for certain health conditions and diseases.
It’s not uncommon to have belly fat that you want to lose. However, remember you can’t just lose fat in one place. Whether the fat around your midsection is visceral fat or subcutaneous fat, your plan will be the same. To lose fat, you need to increase your daily activity with regular exercise and reduce your food intake. For visceral fat specifically, exercise is more important.
You might see pills and supplements advertised online that claim to reduce belly fat, but most of those products don’t work—and some can even be dangerous.
What Is Visceral Fat?
Since visceral fat is often called belly fat, you might wonder why we use the term “visceral” to describe it. The reason is that there are two different kinds of fat in your belly and visceral fat is only one of them.
In a health setting, the word visceral means in or near your vital organs (your viscera). These are the organs deep in your gut, like your stomach and your intestines. Visceral muscles are found in the walls of your visceral organs. Visceral fat surrounds those organs. Since your vital organs are located in your midsection, visceral fat accumulates in the area around your belly.
But not all fat on your abdomen is visceral fat. There is another kind of fat called subcutaneous fat. Subcutaneous fat is located underneath the skin. This kind of fat is located all over your body and is important for your body to function properly.
Reasons to Reduce Visceral Fat
If you have too much visceral fat, you have a condition called visceral obesity. Doctors sometimes call this condition visceral adiposity. While too much of any kind of fat can be dangerous, there are certain health risks associated with having too much visceral fat.
Risks Associated With Visceral Obesity
- Insulin resistance
- Glucose intolerance
- High cholesterol
- High blood pressure
- Heart disease
You can talk to your healthcare provider about your risk for these and other diseases and how your visceral fat may play a role in that risk level. Your doctor may want to measure your visceral fat and make recommendations based on the results.
How to Measure Visceral Fat
A clinician might estimate your visceral fat by taking a waist measurement. This measurement can provide insight into the amount of fat that you are carrying around your vital organs. You can also take this measurement at home.
To get the best measurement, use a flexible tape measure. Wrap it around the widest part of your stomach, across your belly button. The tape measure should rest gently on your skin; not so loose that it falls away and not so tight that it digs into your skin. Once the tape measure is positioned correctly, breathe in and then take the measurement on the exhale.
Men and women have different numbers that may indicate visceral adiposity.
- Men: A waist measurement greater than 40 inches
- Women: A waist measurement greater than 35 inches
If your waistline indicates a higher risk for visceral adiposity, talk to your doctor. Your health care team can do more extensive diagnostic tests to accurately measure your visceral fat so that you are able to better predict your risk for disease.
A Word From Verywell
If you’re concerned about belly fat, talk to your doctor. They can explain how visceral fat affects your specific risk for disease. Knowing these facts about your health might help you to make the changes necessary to reduce your visceral fat, reach a safer weight, and maintain your weight.
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American Council on Exercise. ACE Health Coach Manual. 2013.
American Council on Exercise. ACE Personal Trainer Manual. 2012.