Visceral Fat - The Risk Within
We live in an age where concern with the body is almost omnipresent. Body composition is scrutinized and muscle mass is highly valued. Yet there is a silent marker (with a profound impact on health and longevity) that is rarely monitored with proper attention: visceral fat.
Subcutaneous vs. Visceral Fat
First, it’s important to make a key distinction: subcutaneous fat is located beneath the skin. Visceral fat, on the other hand, sits deeper, surrounding vital organs such as the liver and intestines.
This type of fat is not merely an energy reserve. It is metabolically active and participates in hormonal, inflammatory, and immune processes. When in excess, it can promote a chronic inflammatory state, which serves as a background for various metabolic diseases.
Metabolic Risk
Visceral fat is directly linked to cardiometabolic syndromes. Its accumulation is associated with:
Insulin resistance and type 2 diabetes;
High blood pressure;
Dyslipidemia;
Non-alcoholic fatty liver disease (NAFLD);
Polycystic ovary syndrome;
Increased risk of heart attack, stroke (or overall cardiovascular mortality).
Even individuals with a “normal” BMI can have elevated levels of visceral fat, particularly when they have risk factors such as a sedentary lifestyle, poor sleep quality, and a diet high in ultra-processed foods.
How To Assess It
Despite its clinical relevance, visceral fat is rarely measured directly. However, there are simple and accessible tools that help identify it:
1. Waist-to-Height Ratio
A measuring tape can be one of the most effective screening tools. Waist circumference should be less than half of one’s height;
2. Bioimpedance Analysis
Some advanced bioimpedance devices can estimate visceral fat with good correlation to imaging results;
3. Imaging Techniques
Techniques like MRI offer direct and accurate measurements;
4. Indirect Markers
The presence of hepatic steatosis (fatty liver), visible via abdominal ultrasound, may reflect excess visceral fat.
Certain blood markers, such as fasting insulin, HbA1c, lipid profile, or high-sensitivity C-reactive protein can help assess metabolic dysfunction or the degree of inflammation.
How To Reduce It
The good news: visceral fat is highly responsive to lifestyle interventions. In many cases, significant improvements can be seen within just a few weeks.
1. Combined Physical Training
Strength training improves insulin sensitivity, increases basal metabolic rate, and supports healthy body recomposition;
Zone 2 aerobic exercise (moderate intensity, long duration) promotes preferential mobilization of visceral fat;
High-intensity interval training (HIIT) may provide additional benefits for abdominal fat reduction.
2. Anti-Inflammatory Nutrition
Reduce intake of simple sugars, refined flours, and trans fats;
Increase consumption of fiber (from vegetables, legumes, fruits), omega-3 fatty acids, and high-quality proteins;
Prefer whole or minimally processed foods.
3. Sleep and Circadian Rhythm
Sleeping less than 6 hours per night is associated with increased visceral fat;
Consistent sleep-wake cycles and morning exposure to natural light support metabolic regulation.
4. Chronic Stress Management
Prolonged activation of the hypothalamic-pituitary-adrenal axis leads to elevated cortisol levels, which promote visceral fat accumulation, especially in genetically predisposed individuals;
Strategies like diaphragmatic breathing, mindfulness, regular physical activity, and deliberate stimulus regulation can help modulate this response.
Contrary to popular belief, it’s not excess weight in itself that most compromises health — it’s the type and location of the fat accumulated.
As such, visceral fat must always be considered, not only for its long-term impact on longevity, but also for more immediate effects on energy, recovery, immune function, exercise tolerance, and even mood.
04/07/2025
