There is an abundance of conversation surrounding body fat and how to lose it. But did you know, it’s often less about the fat you can see and more about the hidden danger beneath the surface? This is known as Visceral Fat.
Keep reading to learn more about Visceral Fat – what it is, it’s serious impact on our health and the ways you can measure it and reduce it.
What is Visceral Fat?
Unlike subcutaneous fat, which is the fat located just beneath the skin and is often visible and “pinchable”—think love handles or a spare tire—visceral fat is situated much deeper within the body. This type of fat accumulates around vital organs, including the liver, intestines, and pancreas. While subcutaneous fat is more apparent and easier to identify, visceral fat remains hidden from view.
Why so serious?
Despite its invisibility, visceral fat is potentially more hazardous to our health. It has been linked to a range of serious conditions, such as heart disease, type 2 diabetes, and other metabolic disorders. Therefore, while we might be more concerned with the fat we can see, it’s crucial not to underestimate the risks associated with this internal fat that can silently impact our overall well-being.
This is particularly interesting in the case of steroid use by body builders. Anabolic steroid use in bodybuilders can lead to increased visceral fat accumulation due to hormonal imbalances and altered metabolism. While these steroids may lead to rapid muscle mass gain and a reduction in subcutaneous fat, they can inadvertently promote the storage of fat around vital organs, contributing to health risks beyond just fat distribution.
Excess visceral fat isn’t just the result of overindulging at the buffet—it’s a sneaky troublemaker with a mind of its own. This fat doesn’t just sit around; it actively pumps out chemical messengers and hormones that disrupt your body’s vital functions. It interferes with your insulin response to sugar, your cholesterol levels, hormonal balance, and can also raise your blood pressure.
Your hormones need to follow their regular cycles to help you maintain your wellbeing. Because visceral fat releases hormones, this interferes with your own finely tuned hormonal cycle and rhythm.
Higher levels of visceral fat interrupt our body’s ability to produce and use insulin effectively. Cells become resistant to insulin, blood sugar levels rise, and this leads to a much greater risk of developing type 2 diabetes. You want to avoid diabetes – try googling all the bad health outcomes from diabetes.
The inflammatory mediators secreted by the visceral fat increase your risk of thickening arteries, causing clogging and making it harder for your body to regulate blood pressure. This in the beginning of cardiovascular disease, which can ultimately lead to heart failure, heart attack or stroke.
Chronic inflammation is a long-term, low-grade inflammation that persists in the body even when there’s no immediate injury or infection. Unlike the quick response inflammation, we experience from a cut or a bruise, chronic inflammation can slowly damage tissues over time and is linked to a variety of serious health issues. Research has shown that this ongoing inflammation is implicated in numerous chronic diseases, including depression, arthritis, dementia, and even certain types of cancer, making it a key player in many common and severe health conditions.
Visceral fat contributes to overall inflammation in the body via it propensity to produce pro-inflammatory molecules, potentially contributing to the many unwanted health conditions listed above.
How much is too much? Measure and track your visceral fat
Waist circumference and waist to hip ratio, are common ways to estimate visceral fat, and CT scans and MRI can also be used. These methods are, however, usually only reserved for more specific health conditions in clinical settings.
The most accessible and accurate method of assessing visceral fat is a DEXA scan with CoreScan software. It is quick, non-invasive and an accurate way to measure and track the visceral fat lurking around your organs. Our report breaks down the amount of visceral fat you have and shows what range it falls into: Athletic, Normal, Low Risk or High Risk.
Strategies to prevent and reduce visceral fat
Healthy diet:
Focus on adopting a balanced diet rich in good quality protein, a variety of fruits and vegetables and some whole grains while avoiding excess consumption of sugar and processed foods – contributing to accumulation of visceral fat.
Reducing alcohol consumption:
Moderation is best to prevent fat accumulation around the middle.
Hydrate:
Drinking at least 8 glasses of filtered water each day, improves overall health including metabolism, bowel regularity and kidney health – elimination of toxins.
Exercise:
Regular aerobic exercise and strength training can help reduce visceral fat. Aim for a mix of exercise regimes such as walking, running, cycling and strength training each week.
Sleep hygiene:
Aiming for 7-9 hours of quality sleep each nigh is vital for maintaining a healthy weight. A dark, cool room with air flow is shown to improve sleep quality.
Stress management and cortisol rhythm:
Cortisol, our stress hormone, serves a purpose for getting us up and out of bed in the morning and fluctuates throughout the day, but too much can increase our visceral fat. Take time to relax and breathe. Don’t undertake high stress activities at times when your body should be asleep to avoid disrupting your normal cortisol rhythm.
Need help getting started?
Start tracking your Visceral Fat now. Book your first DEXA Scan here.
Book in to see a Dietician here.
Book in to see a Naturopath here.
Book in to see an Exercise Physiologist here.
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