As we age, maintaining a healthy weight becomes more challenging, and one of the most concerning types of fat is visceral fat. Unlike the fat you can pinch under your skin, visceral fat surrounds your internal organs and poses significant health risks, especially for individuals over 40.
In this article, we’ll break down what visceral fat is, how it differs from other types of fat, its causes, health risks, and practical steps you can take to reduce it.
What Is Visceral Fat?
Visceral fat is fat stored deep inside your abdomen, surrounding vital organs like your liver, stomach, and intestines. Unlike subcutaneous fat, which is found directly under the skin, visceral fat is hidden and can be much more dangerous.
While some visceral fat is necessary to cushion organs and maintain bodily functions, too much of it can lead to severe health issues. The primary concern with visceral fat is its active role in producing inflammatory chemicals and hormones that can affect your overall health.
Visceral Fat vs. Subcutaneous Fat
Subcutaneous fat is the fat just beneath the skin, typically what you feel when you pinch your belly or thighs. It’s softer and less harmful to your health.
Visceral fat, on the other hand, is located deeper within the body and wraps around your internal organs. It’s firmer and much more dangerous, contributing to metabolic conditions and cardiovascular diseases.
| Feature | Subcutaneous Fat | Visceral Fat |
|---|---|---|
| Location | Beneath the skin (arms, thighs, belly) | Around internal organs (liver, intestines) |
| Health Impact | Less harmful | Increases risk of chronic diseases |
| Role | Cushions and stores energy | Produces inflammatory chemicals |
Causes of Visceral Fat
Visceral fat accumulation is influenced by various factors, some of which are more prevalent as we age. Here are a few key contributors:
- Poor Diet: Diets high in refined sugars, processed foods, and unhealthy fats contribute to visceral fat buildup.
- Lack of Exercise: Sedentary lifestyles promote fat storage around internal organs.
- Age: As we get older, hormonal changes (like a decrease in estrogen for women and testosterone for men) can cause fat to accumulate in the abdominal area.
- Stress: Chronic stress increases cortisol levels, which encourages fat storage, especially around the abdomen.
- Genetics: Family history may play a role in how your body stores fat.
Health Risks Associated with Visceral Fat
Visceral fat is not just a passive storage of calories; it is metabolically active, meaning it produces and releases hormones, proteins, and chemicals that can negatively impact your body in several ways. Here’s how it increases the risk of various diseases:
Heart Disease and Stroke
Visceral fat increases the production of pro-inflammatory cytokines like interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α). These chemicals promote chronic inflammation in the body, which damages the blood vessels and leads to atherosclerosis (hardening of the arteries). This can cause heart attacks and strokes by narrowing and blocking blood vessels. Additionally, visceral fat releases more free fatty acids into the bloodstream, which can lead to higher levels of low-density lipoprotein (LDL), or “bad cholesterol,” and triglycerides, further increasing the risk of cardiovascular disease.
Type 2 Diabetes
Visceral fat is strongly linked to insulin resistance, where the body’s cells become less responsive to insulin, the hormone that helps regulate blood sugar levels. This occurs because visceral fat releases more free fatty acids and pro-inflammatory markers, which interfere with the action of insulin. As a result, blood sugar levels rise, leading to type 2 diabetes. Studies have shown that visceral fat plays a more prominent role in insulin resistance than subcutaneous fat, which explains why people with excess belly fat are more prone to developing diabetes.
High Blood Pressure
The hormones and chemicals secreted by visceral fat can affect the kidneys’ ability to regulate blood pressure. Visceral fat also increases vascular resistance (the resistance in the blood vessels), which makes the heart work harder to pump blood. Over time, this leads to hypertension (high blood pressure), which is a major risk factor for heart disease and stroke.
Non-Alcoholic Fatty Liver Disease (NAFLD)
Visceral fat can directly contribute to fat buildup in the liver, known as non-alcoholic fatty liver disease (NAFLD). Excess fat in the liver leads to inflammation, scarring, and potentially liver failure if untreated. This is because visceral fat deposits free fatty acids into the liver, disrupting normal liver function.
Cancer
Visceral fat is associated with an increased risk of certain cancers, including gastro-oesophageal, colorectal, and pancreatic cancers. The chronic inflammation caused by visceral fat may damage DNA, promote tumor growth, and create an environment conducive to cancer development. It’s believed that adipokines, proteins secreted by fat cells, may also play a role in cancer progression.
Dementia
Excess visceral fat has been linked to an increased risk of cognitive decline and dementia. Studies suggest that visceral fat contributes to systemic inflammation, which may accelerate the aging of brain cells, impairing cognitive function. Research published found that individuals with higher visceral fat had smaller brain volumes, particularly in areas involved in memory.
How to Measure Visceral Fat
You may not be able to feel visceral fat, but there are ways to measure and track it:
- Waist-to-Hip Ratio: Measure your waist and divide it by your hip circumference. For men, a ratio above 0.90 and for women above 0.85 suggests higher visceral fat levels.
- CT or MRI Scans: These imaging tests are the most accurate for measuring visceral fat but are generally only used in clinical settings.
- Bioelectrical Impedance Scales: Some advanced scales can estimate visceral fat levels by sending electrical signals through your body.
How to Reduce Visceral Fat
The good news is that visceral fat responds well to lifestyle changes. Here’s how you can reduce it:
Adopt a Healthy Diet
Diet plays a crucial role in reducing visceral fat. Here are some key dietary principles that are scientifically proven to help you lose visceral fat:
- Focus on Whole Foods
Diets rich in whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats (like those from olive oil, avocados, and nuts) are associated with reduced visceral fat. These foods provide essential nutrients, fiber, and antioxidants that help your body manage fat storage and reduce inflammation. - Limit Processed and Sugary Foods
Processed foods, particularly those high in refined sugars (like candy, soda, and baked goods), and trans fats (found in many processed snacks) are linked to increased visceral fat. These foods spike blood sugar levels, leading to insulin resistance and increased fat storage.- Fructose, found in sugary drinks and some processed foods, is particularly harmful. Studies have shown that high fructose intake can lead to increased visceral fat and liver fat .
- Choose Healthy Fats
Not all fats are created equal. Monounsaturated fats (found in olive oil, nuts, and avocados) and omega-3 fatty acids (found in fish like salmon, mackerel, and flaxseeds) are heart-healthy fats that help reduce inflammation and visceral fat. - Reduce Alcohol Intake
Alcohol is high in empty calories and has been linked to an increase in abdominal fat. Reducing alcohol intake, especially excessive drinking, can help reduce visceral fat. - Control Portion Sizes
Simply reducing portion sizes, especially of high-calorie foods, can help prevent overconsumption and visceral fat accumulation. Mindful eating—focusing on the food you eat and eating slowly—can also help you eat less overall.
Exercise Regularly
The most effective way to reduce visceral fat is through a combination of aerobic exercises (like walking, running, or cycling) and strength training. High-intensity interval training (HIIT) is also highly effective at reducing visceral fat in a short amount of time.
We have an article on the best exercise to lose belly fat which may help you understand how it works.
Manage Stress
Practice stress-relieving activities such as yoga, meditation, or breathing exercises. Lowering your cortisol levels can help reduce abdominal fat.
Get Enough Sleep
Lack of sleep can disrupt hormones that regulate hunger and fat storage. Aim for 7-8 hours of sleep per night to support fat loss.
You can read our Ultimate Sleeping Guide if you want to learn how to improve your bedtime routine to optimize your sleep.
Limit Alcohol
Excessive alcohol consumption is closely linked to an increase in visceral fat, as well as numerous other health issues. Alcohol is not only high in empty calories, but it also affects your body’s ability to metabolize fats. When you consume alcohol, your liver prioritizes breaking it down over other metabolic processes, including fat burning. This can lead to fat being stored in areas like the abdomen, contributing to increased visceral fat.
In addition, alcohol can stimulate appetite and lead to overeating, particularly unhealthy, calorie-dense foods. Over time, this combination can result in a build-up of visceral fat, which increases your risk of heart disease, liver problems, and type 2 diabetes. Limiting your intake of alcohol—or cutting it out entirely—can make a significant difference in your ability to reduce visceral fat and improve overall health.
For optimal health, the CDC recommends no more than one drink per day for women and two drinks per day for men. However, even small reductions in alcohol consumption can lead to improvements in your fat metabolism and energy levels, helping you stay on track with your fitness and wellness goals.
Benefits of Losing Visceral Fat
Losing visceral fat is not just about improving your appearance; it has profound effects on your overall health. Here are some key benefits, supported by studies:
Improved Heart Health
Reducing visceral fat lowers cholesterol levels and decreases the risk of heart disease. A study published in 2016 found that people who lost weight had significant improvements in cardiovascular risk factors, including lower LDL cholesterol and improved blood pressure.
Better Insulin Sensitivity
As visceral fat decreases, the body becomes more sensitive to insulin, which can prevent or reverse type 2 diabetes. A study in 2015 confirmed that visceral fat reduction was closely associated with improvements in insulin resistance.
Reduced Risk of Stroke
A study in 2022 showed that individuals who lost visceral fat had a significantly lower risk of ischemic stroke, as visceral fat is a major contributor to blood vessel inflammation.
Decreased Inflammation
A 2001 study showed that losing visceral fat significantly reduces levels of inflammatory markers, such as C-reactive protein (CRP), which can improve overall health and reduce the risk of chronic diseases.
Better Liver Health
Studies show that reducing visceral fat decreases fat in the liver, improving liver function and reducing the risk of non-alcoholic fatty liver disease (NAFLD).
FAQs About Visceral Fat
Can I target visceral fat specifically?
No, you can’t spot-reduce visceral fat, but overall weight loss through diet and exercise will help reduce it.
Does visceral fat accumulate with age?
Yes, hormonal changes as you age can lead to increased visceral fat storage.
Is visceral fat more dangerous than subcutaneous fat?
Yes, visceral fat is more harmful because it wraps around your internal organs and produces inflammatory chemicals.
Can stress increase visceral fat?
Yes, chronic stress raises cortisol levels, which promotes visceral fat storage.
How much visceral fat is too much?
A waist-to-hip ratio above 0.90 for men and 0.85 for women indicates higher visceral fat levels.
Can I measure visceral fat at home?
You can use a bioelectrical impedance scale to estimate visceral fat levels or calculate your waist-to-hip ratio.
Will losing weight reduce visceral fat?
Yes, weight loss from a balanced diet and regular exercise is the most effective way to reduce visceral fat.
Does diet play a significant role in reducing visceral fat?
Absolutely, a healthy diet with fewer processed foods and refined sugars is crucial for reducing visceral fat.
Is visceral fat linked to cancer?
Yes, excess visceral fat has been linked to an increased risk of certain cancers, such as breast and colon cancer.
Does sleep affect visceral fat?
Yes, insufficient sleep can lead to increased visceral fat due to hormonal imbalances.
How quickly can I lose visceral fat?
Visceral fat responds relatively quickly to lifestyle changes, and you may notice reductions within a few weeks to months of regular exercise and diet improvements.
Are there medical treatments to reduce visceral fat?
While lifestyle changes are the most effective, some medical treatments like liposuction do not specifically target visceral fat.
Take Control of Your Health by Reducing Visceral Fat
Reducing visceral fat is not just about achieving a slimmer waistline—it’s about improving your overall health and longevity. Especially for individuals over 40, it becomes more crucial to focus on sustainable lifestyle changes that support long-term wellness. Visceral fat, while hidden beneath the surface, can have serious impacts on your heart, liver, and even brain health, as well as increasing your risk for chronic diseases like diabetes and cancer.
But the good news is that you don’t need to overhaul your life overnight. Start by making small, achievable changes—like incorporating more whole foods into your diet, walking more regularly, and focusing on strength training or HIIT workouts. Consistency is key, and these changes can lead to significant reductions in visceral fat, improving your health in ways you can feel both inside and out.
As you embark on this journey, know that you don’t have to do it alone. If you’re unsure where to begin or need personalized advice, we’re here to help. Our expert coaches specialize in working with individuals over 40, taking into account the unique challenges that come with age-related changes in metabolism, fitness levels, and health conditions.
Ready to take the next step toward a healthier, happier you? Sign up for a free, no-obligation coaching call today! In this session, we’ll discuss your goals, assess your current lifestyle, and help you create a customized plan to reduce visceral fat and improve your overall well-being. Whether you’re just starting or looking to take your fitness to the next level, we’re here to guide and support you every step of the way.
Take charge of your health today—your future self will thank you!
