Visceral Fat: Its Risks & How to Get Rid of It

visceral fat

Visceral fat is fat that accumulates in the abdominal organs present deep in the body. A person might not feel or notice it. In this, a person might notice a flat tummy and still gain visceral fat. That’s at times, known as TOFI, or “thin outside fat inside.” Only a costly scan may assess the amount of belly fat hiding within the body. However, a healthcare provider might not order a test due to that reason.

Risks and Dangers of Visceral Fat

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Health risks of too much visceral fat are:

  • High blood pressure
  • Heart disease
  • High Blood Sugar level
  • Heart attack
  • Stroke
  • Alzheimer’s disease
  • Breast and colorectal tumor

Elevated levels of visceral fat may lead to enhanced insulin resistance. And, this might cause glucose intolerance and even diabetes type 2.

How to Assess It?

Nothing can determine how much and where visceral fat stays in a person’s body without costly imaging tests. A person is doubtful to ever require those.

  • Body shape: Its good to look in the mirror. If a person’s body tends to store fat, this can give a clue. If a person is an apple i.e., a big trunk and thinner legs, it might indicate high visceral fat. This type of body shape is more common in males. Females are more expected to be like pears, larger hips, and thighs. Studies indicate that the upper body fat is riskier for a person’s health. Also, this may be one cause why females generally live longer as compared to males.
  • BMI: Body mass index or BMI is a formula of a person’s weight relative to his or her height. A BMI value of 30 or greater is considered overweight. Also, this might indicate visceral fat. If a person is Asian American, a BMI value of 23 or greater might be a worry.
  • Hip-to-waist ratio: A person divides his or her waist size by the hip size. Few healthcare providers believe this number offers a good idea of the visceral fat risk. Yet, studies recommend that it might be no better than an easy waist evaluation.
  • Waist size: In this, all is required is to wrap a tape around the waist over the belly button. In females, 35 inches or above indicates visceral fat. In males, the figure comes around 40 inches. Caution: This is a basic tool, particularly if a person’s size is very big. Also, if a person is of Asian origin, the standard for visceral fat falls to 31.5 inches in females and 35.5 inches in males.
  • Imaging tests: These expensive scans are important to determine the precise quantity of visceral fat a person is having. If a healthcare provider orders a CT scan or a MRI test to test another health problem, they might also obtain a thorough image of the visceral fat.
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How to Discard Visceral Fat?

visceral fat

The risks of storage of too much of visceral fat might be instant and intense. Hence, it becomes vital to incorporate certain diet and lifestyle modifications as soon as possible. As, weight loss may aid an individual in lowering their levels of visceral fat.

Keep Moving

Exercise may aid in shedding both subcutaneous fat and visceral fat. Moreover, if weight is lost via diet planning, exercise may aid in keeping it off. Every bit is a great help. People must go for regular walks after dinner. They should go by stairs. They must aim for a minimum of half an hour of this type of moderate aerobic exercise each day. Furthermore, it is vital to maintain and to build the muscles. People must do yoga daily, work out using weights, perform their resistance training such as push-ups and sit-ups.

Thus, it is a great approach of lowering visceral fat. People must add in both strength training (improves muscle size), and cardio exercise (elevates a person’s heart rate) into their routines.

Cardio exercise might be:

  • Cycling
  • Aerobics
  • Running
  • Circuit training
  • Swimming

Strength training might be:

  • Push-ups
  • Sit-ups
  • Squats
  • Weights

Eat Smart

A healthy and well-balanced diet containing less of sugary, refined foods would also aid an individual lose weight and shift too much of visceral fat. In other words, diabetics must focus on a low-carb diet. A healthy diet must add in:

  • Fruits and veggies
  • Lean proteins
  • Complex carbs like beans, sweet potatoes, whole grains
  • Baked, boiled, and steamed foods (these aid in making meals healthier and lower in fat).
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The research proposes that a high intake of calcium and vitamin D is associated with less visceral fat. Hence, it is vital to increase the intake of leafy greens such as collards and spinach. Also, tofu and sardines are good choices as dairy items such as milk, yogurt, cheese, etc.


Stress might also play a key role in storing too much visceral fat. This is due to the reason that during stress, a person’s body releases a hormone named cortisol. It augments the way a person’s body stores visceral fat. Healthcare providers suggest that individuals having greater visceral fat must lower their stress levels as well.

Relaxation means deep breathing, yoga, and meditation is proven beneficial. They aid an individual in losing visceral fat more proficiently.

When to Visit a doctor?

If a person experiences any of the symptoms of visceral fat, it is better to visit a doctor concerning health. A person may understand if he or she is at a greater risk of type 2 diabetes or other ailments. Also, a healthcare provider may check heart rate, blood pressure, or other essential signs. Moreover, they might test a person’s blood samples or urine samples to obtain a complete picture of the condition.

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