Understanding Visceral Fat and its impact
Visceral Fat
Understanding Visceral Fat and its impact
When we talk about body fat, most people think of the fat they can see and pinch—the soft layer under the skin known as subcutaneous fat. But there’s another type that we can’t see, and it’s far more concerning: visceral fat.
What is Visceral Fat?
Visceral fat is the hidden fat stored deep inside the abdomen, surrounding vital organs like the liver, pancreas, and intestines. Unlike subcutaneous fat, which sits just beneath the skin, visceral fat is not visible but can have serious health consequences if too much accumulates.
Why is Visceral Fat Dangerous?
Excess visceral fat is not just a storage issue—it’s active fat that releases inflammatory chemicals and hormones that can negatively impact the body. Research links high levels of visceral fat to serious health conditions, including:
· Heart Disease & Stroke – Visceral fat releases fatty acids into the bloodstream, which can increase cholesterol levels and contribute to blocked arteries, raising the risk of heart attacks and strokes.
· Type 2 Diabetes – This fat is strongly linked to insulin resistance, meaning the body struggles to regulate blood sugar levels, increasing the risk of developing diabetes.
· High Blood Pressure – The inflammation caused by visceral fat can contribute to hypertension (high blood pressure), putting strain on the heart.
· Liver Disease – Too much visceral fat can lead to fatty liver disease, which affects how the liver functions and can eventually lead to serious complications.
· Hormonal Imbalances – Visceral fat produces chemicals that can interfere with hormone regulation, increasing the risk of metabolic disorders.
How Do You Know If You Have Too Much Visceral Fat?
Unlike subcutaneous fat, visceral fat isn’t always obvious—even slim people can have dangerous levels if they have low muscle mass and poor diet. However, a large waist circumference can be a warning sign.
o For men, a waist measurement over 94 cm (37 inches) may indicate high visceral fat.
o For women, a waist measurement over 80 cm (31.5 inches) may suggest increased risk.
How to Reduce Visceral Fat
The good news? Visceral fat responds well to lifestyle changes! Here’s how to tackle it:
✔️ Exercise Regularly – A combination of strength training and cardio (especially HIIT) helps burn visceral fat effectively.
✔️ Prioritise a Healthy Diet – Reduce sugary foods, processed carbs, and alcohol, and focus on lean proteins, fibre, and healthy fats.
✔️ Get Enough Sleep – Poor sleep is linked to higher visceral fat levels. Aim for 7-9 hours per night.
✔️ Manage Stress – Chronic stress increases cortisol, a hormone that encourages visceral fat storage. Try yoga, meditation, or deep breathing to help manage stress levels.
Final Thoughts
Visceral fat is one of the biggest silent health risks, but the good news is that it’s entirely reversible with the right lifestyle choices. By prioritising exercise, a balanced diet, sleep, and stress management, you can reduce visceral fat, improve overall health, and lower your risk of serious diseases.
If you’re looking for expert guidance, our team at Fitness Republic can help! Whether it’s training plans, nutritional advice, or motivation, we’re here to support you every step of the way.
