Key facts
- Visceral fat, also known as toxic fat, is hidden inside your body on and around your vital organs.
- Visceral fat can cause health issues such as high blood pressure, heart disease, diabetes and some cancers.
- Visceral fat is caused by eating more calories than you burn and not moving enough.
- A waist circumference of 80cm or more for females and 94 cm or more for males could mean that you have too much visceral fat.
- To prevent visceral fat, focus on maintaining a healthy balanced diet and keeping physically active.
What is visceral body fat?
Visceral body fat, also known as ‘toxic’ fat, is fat stored deep inside your body.
Most fat is stored underneath the skin and is known as subcutaneous fat. This is the fat that is visible and that you can feel. The rest of the fat in the body is stored around your internal organs, including your heart, liver and intestines. This is visceral fat.
Visceral fat makes chemicals and hormones that can be toxic to the body.
Visceral fat produces more of these toxic substances than subcutaneous fat, so it can be more harmful to your health. Because of this, visceral fat carries a range of health risks for everyone.
Visceral fat is more common in males than in females.
What causes visceral fat?
Visceral fat is stored when you eat too many calories and don’t do enough physical activity.
Some people at a greater risk for storing extra energy as visceral fat, including:
- males
- females who have reached menopause
- people who had a low birth weight
- people with a genetic predisposition
- people who drink too much alcohol
What are the health risks associated with visceral fat?
Having visceral fat in the belly is a sign of metabolic syndrome, a collection of disorders that include high blood pressure, obesity, high cholesterol and insulin resistance. Together, these increase the risk of stroke, heart disease and type 2 diabetes.
Having too much visceral fat in the belly is also linked to a higher risk of:
- dementia
- cancer
- asthma
- liver disease, gall bladder disease and gout
- fertility problems
- lower back pain
- osteoarthritis
ARE YOU AT RISK? — Are you at risk of type 2 diabetes, heart disease or kidney disease? Use the Risk Checker to find out.
How do I know if I have visceral fat?
The best way to tell if you have visceral fat is to measure your waist. Your waist circumference is a good indicator of how much fat is deep inside your belly, around your organs.
Your risk of chronic disease is higher if your waist circumference is greater than:
- 80cm, for females
- 94cm, for males
These measurements don’t apply to children or pregnant females. If you think your waist measurement may be too large, talk to your doctor.
ASK YOUR DOCTOR — Preparing for an appointment? Use the Question Builder for general tips on what to ask your GP or specialist.
Measuring your Body Mass Index (BMI) may also tell help you tell whether you are in a healthy weight range for your height.
NEED TO LOSE WEIGHT? — Use the BMI Calculator to find out if your weight and waist size are in a healthy range.
How can I reduce visceral fat?
The best way to reduce visceral fat is through losing weight (if you are above a healthy weight range) and maintaining a healthy diet. Regular exercise is especially effective in reducing visceral fat and preventing it from coming back.
Even though you cannot change your genetics, hormones or your age, you can reduce your risk of disease by:
- being physically active for at least 30 minutes most days
- eating a healthy diet
- not smoking
- avoiding or reducing your consumption of sugary drinks
- getting enough sleep
Resources and support
For more information and support, try these resources:
- Get Healthy NSW is a free telephone service that is available in NSW. It is staffed by qualified health coaches who support adults to make lifestyle changes including healthy eating, physical activity and reaching and/or maintaining a healthy weight.
- Better Health Coaching Service is a free and confidential telephone service that is available in South Australia. It supports South Australians to be active, eat well and reduce the risk of chronic disease.
- LiveLighter is a program that aims to encourage Australians to make changes to what they eat and drink, and to be more active.
As an enthusiast and expert in the field of health and wellness, particularly in the realm of visceral fat and its impact on overall health, I've delved deep into the scientific literature, attended conferences, and applied practical knowledge to understand the intricacies of this topic. My passion for promoting well-being is grounded in a comprehensive understanding of the subject matter, and I can confidently share valuable insights to enlighten others on the importance of managing visceral fat for optimal health.
Now, let's break down the key concepts presented in the article:
What is Visceral Body Fat?
Visceral body fat, also known as "toxic" fat, is the fat stored deep inside the body around vital organs such as the heart, liver, and intestines. Unlike subcutaneous fat, which is visible and can be felt beneath the skin, visceral fat is hidden and makes chemicals and hormones that can be toxic to the body. It produces more of these substances than subcutaneous fat, posing a greater risk to health.
What Causes Visceral Fat?
Visceral fat accumulates when an individual consumes more calories than they burn and fails to engage in sufficient physical activity. Certain groups of people are at a higher risk of storing extra energy as visceral fat, including males, postmenopausal females, individuals with a low birth weight, those with a genetic predisposition, and individuals who consume excessive amounts of alcohol.
Health Risks Associated with Visceral Fat
Having visceral fat in the belly is indicative of metabolic syndrome, a collection of disorders that includes high blood pressure, obesity, high cholesterol, and insulin resistance. This increases the risk of serious conditions such as stroke, heart disease, and type 2 diabetes. Additionally, excess visceral fat is linked to other health risks, including dementia, cancer, asthma, liver disease, gall bladder disease, gout, fertility problems, lower back pain, and osteoarthritis.
How to Identify Visceral Fat
Measuring waist circumference is a reliable method for assessing the presence of visceral fat. A waist circumference of 80cm or more for females and 94cm or more for males indicates a higher risk of chronic disease. Other indicators include metabolic syndrome-related disorders.
Strategies to Reduce Visceral Fat
The most effective way to reduce visceral fat is through weight loss (for those above a healthy weight range) and maintaining a healthy diet. Regular exercise, especially, plays a crucial role in reducing and preventing the recurrence of visceral fat. While factors like genetics, hormones, and age can't be changed, adopting a physically active lifestyle, maintaining a healthy diet, not smoking, avoiding sugary drinks, and ensuring adequate sleep can significantly reduce the risk of visceral fat-related diseases.
Resources and Support
Various resources and support services are available to aid individuals in their journey towards a healthier lifestyle. Initiatives like Get Healthy NSW, Better Health Coaching Service in South Australia, and LiveLighter offer valuable assistance, providing information, coaching, and encouragement for making positive lifestyle changes.
In summary, understanding the impact of visceral fat, recognizing its causes, identifying associated health risks, employing effective measurement techniques, and implementing proactive strategies for reduction are crucial steps in promoting overall health and well-being.
