The bad news about visceral fat is that it can build up quickly. The good news about visceral fat is that regular moderate physical activity can help prevent it and regular vigorous physical activity can help get rid of it.
Body fat comes in 2 varieties. Subcutaneous fat is a noticeable layer of fat that lies just below the skin. Visceral fat is found deeper inside the abdomen, around the organs like the liver, pancreas. and intestines. Visceral fat is considered to be the more worrisome variety because it is associated with a higher rate of heart disease. Men tend to have more visceral fat, while women carry more subcutaneous fat.
Visceral fat can go largely unnoticed because it’s not visible to the naked eye. One effective way researchers can locate visceral fat is by magnetic resonance imaging (MRI), which uses magnetic fields and radio waves to take a picture of the inside of the abdomen. Researchers can use this picture to estimate the amount of visceral fat a person is carrying.
Your genetic makeup is responsible for some of the amount of visceral fat you carry. Nevertheless, research shows that both your diet and your level of physical activity contribute to your level of visceral fat. People who consume large amounts of calories and people who perform little or no physical activity are likely to have high stores of visceral fat.
Short of talking to a physician into performing an MRI on your abdomen, how do you know how much of this unhealthy fat you have? Check your waistline. A trim waistline is a good indicator that you don’t have a large build-up of visceral fat. The National Institutes of Health (NIH) has set the following cutoff points to identify people who are at high risk of developing obesity-related diseases:
|Women||Greater than 88 centimeters (35 inches)|
|Men||Greater than 102 centimeter (40 inches)|
If your measurements fall above these cutoff points, there is a good chance that you are carrying a dangerous amount of visceral fat. Even if your waist circumference does not exceed the cutoff value, making an effort to reduce your waistline can still significantly improve your health.
Increased visceral fat, which builds up deep within the abdomen to surround organs like the liver and insulin-generating pancreas, can pose certain dangers to health, especially in those with a body mass index (BMI) above 30 kg/m 2 (kilograms/meter squared) . Although men are more likely to be at risk than women of developing certain diseases, both should be aware of the dangers:
The health risks associated with extra abdominal fat increase with age (over 45 years in men and over 55 years in women), ethnicity (African-American, Hispanic, and Asian) and family history. Behaviors like cigarette smoking and lack of physical activity also contribute to poor overall health. Some of these risks factors can be altered with modifications in diet and lifestyle.
Research shows that people whose diets contain polyunsaturated fats in place of saturated fats have less visceral fat. Polyunsaturated fats are found in high concentrations in sunflower, corn, and soybean oils, as well as in fish. Also, just exercising moderately—doing things such as walking, swimming, or playing tennis—for 30-60 minutes on most days of the week will help prevent visceral fat from building up. What’s even better is that doing regular bouts of vigorous exercise can reduce the amount of visceral fat you already have.
National Heart, Lung, and Blood Institute
Weight-Control Information Network
Public Health Agency of Canada
Clinical guidelines on the identification, evaluation, and treatment of overweight and obesity in adults. National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/guidelines/obesity/ob_gdlns.pdf. Published September 1998. Accessed May 10, 2016.
Determination of degree of abdominal obesity. National Heart, Lung, and Blood Institute website. Available at: http://www.nhlbi.nih.gov/guidelines/obesity/e_txtbk/txgd/4112.htm. Accessed May 10, 2016.
Excess fat around the waist may increase death risk for women. National Institutes of Health website. Available at: http://www.nih.gov/news/health/apr2008/niddk-07.htm. Published April 7, 2008. Accessed May 10, 2016.
Goodpasture B, Krishnaswami S, Harris T, et al. Obesity, regional body fat distribution, and the metabolic syndrome in older men and women. Arch Intern Med. 2005; 165:777-783.
Hamdy O, Porramatikul S, et al. Metabolic obesity: The paradox between visceral and subcutaneous fat. Curr Diabetes Rev. 2006;2(4):367-373.
Klein S. The case of visceral fat: argument for the defense. J Clin Invest. 2004; 113:1530-1532.
Obesity in adults. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated March 8, 2016. Accessed May 10, 2016.
Ogretmenoglu O, Ahmet S, Omer Y, et al. Body fat composition: a predictive factor for obstructive Sleep apnea. Laryngoscope. 2005; 115:1493-1498.
Rendell M, Hulthen U, Tornquist C, et al. Relationship between abdominal fat compartments and glucose and lipid metabolism in early postmenopausal women. J Clin Endocrinol Metab. 2001; 86:744-749.
Ross R, Freeman J, Hudson R, et al. Abdominal obesity, muscle composition, and insulin resistance in premenopausal women. J Clin Endocrinol Metab. 2002;87: 5044-5051.
Sharma A. Mediastinal fat, insulin resistance, and hypertension. Hypertension. 2004; 44:117-118.
Sung J, DeRegis JR, Bacher AC, et al. Lower dietary polyunsaturated to saturated fat ratio is associated with visceral adiposity. Presented at: Annual Meeting of the American College of Cardiology; March 30, 2003.
Tanne D, Medalie J, Goldbourt U. Body fat distribution and long-term risk of stroke mortality. Stroke. 2005; 36:1021-1025.
Vgontzas A, Papanicolaou A, Bixler E, et al. Sleep apnea and daytime sleepiness and fatigue: relation to visceral obesity, insulin resistance, and hypercytokinemia. J Clin Endocrinol Metab. 2000; 85:1151-1158.
Visceral fat (Active fat). Diabetes UK website. Available at: http://www.diabetes.co.uk/body/visceral-fat.html. Accessed May 10, 2016.
Last reviewed May 2016 by Michael Woods, MD Last Updated: 6/11/2014