What is Visceral Fat: Health Risks and How to Lose It

Did you know that nearly one in three adults in the United States has high abdominal fat? Unlike subcutaneous fat, located just under your skin, visceral fat hides deep within your abdomen. 

While not an immediate health threat, abdominal fat releases inflammatory hormones and substances that can cause serious health issues, like type 2 diabetes, heart disease, and even certain cancers. This blog will uncover its hidden dangers and discuss how to lose visceral fat.

What Is Visceral Fat?

Visceral or abdominal fat builds up around the internal organs such as the pancreas, liver, and intestines. As this fat can’t be seen outside the body, you may only realize you have excess abdominal fat once health issues arise. 

This type of fat is close to internal organs and can directly affect organ function. It can increase pressure and inflammation in these organs, causing various health issues. 

Health Risks Associated with Visceral Fat

Cardiovascular Diseases

High abdominal fat is linked to cardiovascular diseases, such as heart attack and stroke. People with higher abdominal fat levels are more likely to develop atherosclerosis, a condition characterized by plaque buildup in the arteries. The plaque can lead to strokes and heart attacks by narrowing the arteries and restricting blood flow. 

Additionally, abdominal fat is linked with elevated blood pressure and higher LDL or bad cholesterol levels—risk factors for heart disease. 

Type 2 Diabetes

When excess abdominal fat accumulates, it can lead to insulin resistance and difficulty regulating blood sugar levels. This insulin resistance can progress to type 2 diabetes, a condition resulting in high blood sugar levels.

Metabolic Syndrome

Visceral adipose tissue is a significant component of metabolic syndrome, a group of conditions that increase your risk of stroke, heart disease, and type 2 diabetes. Metabolic syndrome usually manifests with high blood pressure, blood sugar, cholesterol, and body fat around the waist.

Other Health Issues

In addition to cardiovascular diseases and type 2 diabetes, high abdominal fat has been linked to other health problems.

• Liver Disease: Abdominal fat can accumulate in the liver, leading to nonalcoholic fatty liver disease or NAFLD. It can develop into more severe liver damage, like cirrhosis and liver cancer. 
• Cancer: High abdominal fat may increase your risk of certain cancers, such as colon cancer, pancreatic cancer, and breast cancer in postmenopausal women.
• Sleep Apnea: Abdominal fat can contribute to sleep apnea or interrupted breathing during sleep. It can cause daytime fatigue, heart disease, and other health problems.

Symptoms and Indicators of High Visceral Fat

Identifying signs of high visceral fat can be challenging, as it is hidden deep within the abdominal cavity and not easily visible. However, several signs and symptoms can help determine if you have high abdominal fat and its health risks.

• Abdominal Obesity and Unexplained Weight Gain: One of the most obvious signs of high levels of visceral adipose tissue is abdominal obesity, also known as central obesity. If you notice a significant increase in your waistline and weight, particularly if you have a potbelly or an apple-shaped body, it could be a sign of high abdominal fat.
• Waist-to-Hip Ratio (WHR): You can assess your abdominal fat level with the waist-to-hip ratio. To calculate your WHR, divide your waist circumference by your hip circumference. A ratio of more than 0.85 for women and 0.90 for men may suggest higher levels of abdominal fat.
• Medical Imaging Tests: Imaging tests such as CT scans or MRIs can directly measure abdominal fat and provide a detailed assessment of its amount and distribution in the body. 

We offer comprehensive body composition analysis at Edge Weight Loss & Fatigue to assess your body fat distribution. This analysis includes monitoring your abdominal fat levels and adjusting your exercise routine and diet.

Factors Contributing to Visceral Fat Accumulation

Various factors can influence abdominal fat levels, including lifestyle choices, genetics, hormonal changes, and environment. Understanding these factors can help you take measures to lower your abdominal fat levels and improve your health. 

Dietary Habits

High-calorie diets rich in processed foods, added sugars, and unhealthy fats could cause increased abdominal fat and weight gain. Specifically, diets high in trans fats and refined carbohydrates have been linked to excessive abdominal fat.

Conversely, diets rich in soluble fiber, lean proteins, and healthy fats can help maintain abdominal fat levels. Increasing your soluble fiber intake can significantly decrease the rate of abdominal fat buildup over time.

Physical Inactivity

Lack of physical activity causes excess abdominal fat and weight gain, as fewer calories get burned by our bodies. Strength training and aerobic exercises can help reduce abdominal fat levels by increasing energy use, burning calories, and improving metabolic health. 

Hormonal Changes

Hormones can contribute to fat buildup in the body. For example, cortisol, the stress hormone, can increase fat storage in the abdominal area when levels are elevated due to chronic stress. 

Additionally, hormonal changes related to menopause can increase visceral fat in women as estrogen levels decline and fat builds up in the abdomen. Men are also prone to accumulate abdominal fat due to changes in metabolism and hormonal influences.

Genetics

Your genetics can influence your tendency to store abdominal fat. Some people may inherit traits that make them more likely to accumulate it, regardless of their lifestyle choices. Genetic factors can impact metabolism, fat distribution, and appetite, possibly contributing to abdominal obesity.

Sleep Patterns

Short sleep duration can lead to hormonal imbalances affecting appetite and metabolism, increasing calorie intake and fat storage. Suppose you consistently get under seven hours of sleep each night. In that case, you may be at a higher risk of accumulating abdominal fat. 

Stress and Emotional Eating

Chronic stress may cause one to turn to food for comfort. This behavior and elevated cortisol levels can contribute to abdominal fat buildup. Stress management exercises, such as mindfulness meditation and regular physical activity, can help fight these effects and promote healthier eating habits.

Alcohol Consumption

Excessive alcohol intake can contribute to high abdominal fat levels. Alcohol is high in calories and can lead to weight gain. It can also interfere with metabolic processes and promote fat storage, further contributing to the development of abdominal obesity. 

How You Can Combat Visceral Fat

Reducing abdominal fat improves overall health and lowers the risk of severe health conditions. Here are practical strategies for combating abdominal fat effectively. 

Dietary Changes

A diet composed of nutrient-rich foods can help lower abdominal fat. Foods rich in fiber, healthy fats, and lean proteins can help shed abdominal fat and unwanted weight. These foods also provide essential nutrients to support overall health. 

Include the following foods in your diet.

• Fiber-Rich Foods: These include oats, beans, lentils, fruits, and vegetables, which can help reduce appetite and promote satiety.
• Healthy Fats: Avocados, olive oil, fatty fish, and nuts contain healthy fats that support heart health and help reduce inflammation. 
• Lean Proteins: Chicken, turkey, fish, eggs, and plant-based proteins can help maintain muscle mass and boost metabolism.

Coincidentally, avoid or reduce your consumption of the following foods.

• Processed Sugars: Sodas, candies, baked goods, and other foods high in added sugars can encourage fat storage. 
• Trans Fats: These can be found in many fried and processed foods and are linked to increased abdominal fat.

Edge Weight Loss & Fatigue offers nutrition therapy designed to help manage abdominal fat. Our approach includes personalized meal plans emphasizing nutrient-rich foods. It may incorporate supplements to support fat loss and energy levels. 

Regular Exercise

Regular physical activity helps reduce abdominal fat. Aerobic exercises such as running, brisk walking, cycling, and swimming burn calories and excess fat. Put in at least 150 minutes of moderate-intensity aerobic exercise each week. 

Strength training also helps with fat loss. Building muscle can help your body burn more calories even at rest. Do some strength training at least twice weekly, focusing on all major muscle groups: chest, back, shoulder, arms, legs, and core. 

Lifestyle Modifications

Your lifestyle, in addition to your diet and physical activity, can also determine your abdominal fat levels. Consider these healthy lifestyle changes to help you combat high abdominal fat.

• Adequate Sleep: Poor sleep is linked to weight gain and increased abdominal fat, as it can disrupt hormonal balance and increase appetite. Get 7–9 hours of quality sleep each night. 
• Stress Management: Elevated cortisol levels can cause abdominal fat buildup. Ease stress through activities such as meditation, yoga, and deep breathing, or engross yourself in hobbies you enjoy. 
• Avoiding Smoking and Limiting Alcohol Consumption: Smoking has been linked with increased abdominal fat, and excessive alcohol consumption can contribute to fat accumulation.

Benefits of Reducing Visceral Fat

Improved Cardiovascular Health

Losing abdominal fat can lower the risk of heart disease by reducing inflammation and easing the burden on your heart. As you lose this fat, your cholesterol and blood pressure levels usually improve, boosting your heart health. Maintaining a healthy weight also improves circulation and lowers the risk of developing cardiovascular conditions.

Enhanced Metabolic Function

As you reduce abdominal fat, you’ll experience better insulin sensitivity, enabling your body to absorb and use insulin more effectively. It results in consistent blood sugar levels and prevents type 2 diabetes. Moreover, enhanced insulin sensitivity contributes to overall metabolic health. 

Better Overall Well-Being

As you lose abdominal fat, you’ll feel more energized, simplifying everyday tasks and making it easier to remain physically active. Your physical fitness will improve, enabling you to work out more efficiently and develop greater strength. Your mental health will also improve, with less anxiety and depression that usually come with high abdominal fat and obesity.

Takeaway

The health risks of visceral fat pose a silent threat to our overall health. With the proper knowledge and health strategies, you can reduce abdominal fat levels and eliminate those risks. 

Remember: dietary adjustments, regular exercise, and lifestyle changes can significantly reduce abdominal fat. Prioritize whole foods, engage in aerobic and strength training, and manage your sleep and stress levels. 

At Edge Weight Loss & Fatigue, we commit to helping you achieve your weight loss goals. Our nutrition therapy and body composition analysis can provide support and guidance. Contact us today to get started!