Visceral fat, often called “active fat”, is a type of fat stored deep inside the abdominal cavity, surrounding vital organs such as the liver, stomach, and intestines. Unlike subcutaneous fat, the layer you can pinch with your fingers, visceral fat lies hidden beneath the muscles, making it more difficult to detect, but significantly more dangerous for overall health.
Because visceral fat is metabolically active, it releases chemicals and hormones that can increase inflammation, disrupt normal organ function, and raise cholesterol levels in the blood. Once the liver metabolizes this fat, it can contribute to plaque buildup in the arteries, increasing the risk of serious health conditions.
Related Reading: What is Obesity and What Causes It?
Why is Visceral Fat Dangerous?
Visceral fat is associated with several health risks. Research shows that it is linked to:
- Cardiovascular disease: High visceral fat levels increase the risk of heart attacks and stroke.
- Type 2 diabetes: This fat interferes with insulin sensitivity, contributing to elevated blood sugar levels.
- Colorectal and breast cancer: studies suggest a higher risk of certain cancers in individuals with excessive visceral fat.
- Alzheimer’s disease: Inflammation triggered by visceral fat may contribute to neurodegenerative changes.
- Gallbladder disease: Women with higher visceral fat may be more likely to require gallbladder surgery.
In addition, visceral fat contributes to metabolic syndrome, a cluster of conditions including high blood pressure, high blood sugar, abnormal cholesterol levels, and excess abdominal fat, that significantly increases the risk of heart disease and diabetes.
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What Causes Visceral Fat?
There are many factors that can contribute to the accumulation of visceral fat:
- Aging: As people age, their proportion of body fat tends to increase, particularly around the midsection.
- Poor diet: Diets high in refined sugars, trans fats, and processed foods contribute to central fat accumulation.
- Sedentary lifestyle: Lack of regular physical activity promotes visceral fat gain.
- Hormonal changes: Stress hormones like cortisol can increase abdominal fat storage.
- Genetics: Some people are predisposed to store more fat around the abdomen.
- Smoking and alcohol use: Both habits can encourage fat deposition around the organs.
Understanding these causes can help you take proactive steps to reduce visceral fat and improve long-term health.
Related Reading: The Tie Between Genetics and Obesity
How to Measure Visceral Fat
Unlike subcutaneous fat, you cannot see or feel visceral fat easily. However, there are several ways to estimate or measure it:
1. Waist circumference
A simple, accessible method is measuring your waist:
Women: A waist circumference of 35 inches or more indicates higher visceral fat and associated health risks.
Men: A waist circumference of 40 inches or more is considered risky.
2. Waist-to-hip ratio
Dividing your waist measurement by your hip measurement provides insight into fat distribution. Ratios above 0.85 for women and 0.90 for men are associated with higher visceral fat levels.
3. Advanced imaging
The most accurate methods for measuring visceral fat are CT (computed tomography) scans and MRI (magnetic resonance imaging). While highly precise, these tests are often expensive and not commonly used outside clinical settings. Doctors may instead rely on waist measurements combined with blood tests and other risk assessments.
Visceral Fat Percentage Chart
Healthcare providers sometimes use charts to classify visceral fat levels. While each chart varies slightly, a common classification is:
| Visceral Fat Level | Category | Health Risks | Recommended Actions |
| 1–9 | Low | Minimal risk; generally healthy | Maintain current lifestyle, balanced diet, regular exercise |
| 10–14 | Moderate | Increased risk of metabolic syndrome, type 2 diabetes, and cardiovascular issues | Implement consistent aerobic and strength training exercises, focus on a fiber-rich and lean protein diet, and monitor waist circumference |
| 15+ | High | High risk of heart disease, type 2 diabetes, certain cancers, fatty liver, and sleep apnea | Consult healthcare provider; consider intensive lifestyle intervention, structured exercise, nutritional counseling; for severe obesity, evaluate weight loss surgery options such as gastric sleeve or gastric bypass |
Knowing your visceral fat percentage helps guide lifestyle changes or clinical interventions.
What is a Good Visceral Fat Level?
Maintaining a low to moderate level of visceral fat is important for long-term health. As noted in the visceral fat percentage chart, levels under 10% are generally considered healthy, while higher levels indicate increased risk for metabolic syndrome, cardiovascular disease, and other chronic conditions. Regular monitoring through waist circumference, BMI, and clinical assessments can help you track progress.
How to Get Rid of Visceral Fat
The good news is that visceral fat is highly responsive to lifestyle changes. Unlike subcutaneous fat, which can be more stubborn, visceral fat can be reduced relatively quickly through diet, exercise, and behavioral adjustments.
1. Exercise regularly
Physical activity is one of the most effective ways to target visceral fat:
- Aerobic exercises: Brisk walking, jogging, cycling, or swimming for at least 30 minutes daily can significantly reduce visceral fat.
- Strength training: Building lean muscle through resistance training increases metabolism and helps reduce fat storage.
- High-intensity interval training (HIIT): Short bursts of intense exercise followed by rest periods can be particularly effective for visceral fat loss.
2. Focus on a healthy diet
Eating nutrient-dense foods can help you shed visceral fat and maintain long-term health:
- Soluble fiber: Found in oats, flax seeds, legumes, and leafy greens, soluble fiber helps reduce fat around your organs.
- Lean protein: Sources such as fish, chicken, tofu, and eggs promote satiety and muscle maintenance.
- Limit added sugars and trans fats: Reducing sugary drinks, baked goods, and fried foods can prevent visceral fat accumulation.
- Healthy fats: Incorporate sources like avocados, nuts, olive oil, and fatty fish.
3. Manage stress
Chronic stress increases cortisol levels, which promotes abdominal fat storage. Effective stress-reduction techniques include:
- Meditation or deep-breathing exercises
- Yoga or gentle stretching
- Journaling or therapy
- Socializing with friends and family.
4. Get adequate sleep
Lack of sleep disrupts hormone regulation and increases appetite, making it easier to gain visceral fat. Aim for 7-9 hours per night to support weight management.
Related Reading: Does Sleep Affect Weight Loss?
5. Avoid smoking and limit alcohol
Both habits are linked to increased central fat storage. Quitting smoking and moderating alcohol intake can significantly reduce visceral fat over time.
6. Consider medical interventions
Weight loss surgery can be a highly effective solution for individuals with severe obesity or health risks associated with visceral fat. Procedures like gastric sleeve or gastric bypass not only reduce overall weight but can also significantly decrease visceral fat, improving insulin sensitivity and metabolic health.
How Can You Lose Visceral Fat Quickly?
Visceral fat responds faster to healthy lifestyle changes than subcutaneous fat. Studies suggest:
- Diet and exercise: Consistent aerobic activity and dietary adjustments can result in significant reductions in visceral fat within 4-12 weeks.
- Weight loss surgery: Rapid reductions in visceral fat often occur in the first 3 – 6 months after procedures like gastric sleeve or gastric bypass, especially when combined with nutritional guidance and exercise.
While rapid weight loss is possible, sustainable results depend on maintaining healthy habits over time.
Related Reading: Post-Surgery Lifestyle: How to Keep the Weight Off
Can Visceral Fat Be Targeted with Surgery?
While no surgical procedure removes visceral fat specifically, bariatric surgery indirectly reduces visceral fat by promoting overall weight loss. Surgeries such as:
- Gastric Sleeve: Reduces stomach size, limits food intake, and encourages fat loss, including visceral fat.
- Gastric Bypass: Restricts food intake and nutrient absorption, leading to rapid visceral fat reduction and improvements in comorbidities like type 2 diabetes.
Surgery is usually recommended for those with a BMI over 40, or 35 with obesity-related comorbidities.
When to Seek Professional Help
If you struggle with excess visceral fat or obesity-related health conditions such as type 2 diabetes, hypertension, or fatty liver disease, a healthcare professional can help. For some patients, weight loss surgery may be the most effective approach for rapid and sustained fat reduction.
At Beltre Bariatrics, Dr. Wiljon Beltre offers personalized guidance for patients considering surgical and non-surgical interventions. With over 25 years of experience, Dr. Beltre provides individualized care plans, ongoing nutritional advice, and post-surgery support to maximize long-term health outcomes.
Related Reading: Ready for Weight Loss Surgery? Know the Gastric Sleeve Requirements
Ready to Take Control of Your Health?
If you or a loved one is concerned about visceral fat and related health risks, don’t wait.
Get in touch with Beltre Bariatrics today to discuss your options, including gastric sleeve or gastric bypass surgery, and start your journey to better health.
