What is Visceral Fat? And, how to Reduce it?

by | Jul 16, 2022 | diet |

Leading dietician Avni Kaul shares, why visceral fat is termed as Silent Killer and how to cope with it

Fat that wraps around your abdominal organs deep within your body is known as Visceral fat. One cannot always feel or see it. In fact, one may have a  flat tummy and yet have visceral fat. That is, at times, referred to as TOFI or thin outside fat inside.

Only a costly scan is able to measure how much fat is hidden inside your body, but a medical professional is not going to prescribe it merely for that reason.

This blog by leading weight loss dietician, Avni Kaul, discusses visceral fat, and it’s hidden dangers. She also shares tips on how to manage it.

How to reduce Visceral Fat in body

Risks of visceral fat

Excessive body fat is bad for your health. But compared to the fat that lies just underneath our skin (subcutaneous fat), the visceral form is more likely to raise the risk of serious medical issues. Health risks in the form of heart disease, type 2 diabetes, Alzheimer’s, stroke, and high cholesterol are some of the conditions that are highly linked to excessive fat in your torso.

Researchers have found that visceral fat makes specific proteins that inflame the body’s tissues and organs which narrow the blood vessels. That could make your blood pressure rise and cause other problems.

Ways to measure it

There is no clear way to know where and in what quantity visceral fat is hidden inside your body except through expensive imaging tests. However, one is unlikely to ever require those. Some other ways to measure it are:

Waist size: This is a simple method to get a rough estimate. Wrap a measuring tape around your waist over your navel. (Do not suck in your stomach) In females, 35 inches or more could be a sign of visceral fat. In males, it is 40 inches. Warning: This is a crude tool, particularly, if you are a big person. And if of Asian descent, the benchmark for visceral fat should be 31.5 inches for females and 35.5 inches for males.

Hip to waist ratio: Divide your waist size by your hip size. Some medical practitioners think the number provides a good idea of your risk for visceral fat. But studies indicate it might be no better than simple waist measurement.

BMI (Body Mass Index): It is a formula where weight is measured as compared to the height of a person. A BMI of 30 or more is obesity, while more than 25 is overweight.

Body shape: Check in the mirror. Where your body tends to store fat could provide you with some clues. If you have an apple-like form which means bigger trunks and slim legs, it mostly means that you have extra visceral fat. This shape is more common in males. Women tend to have a pear-like shape having broader hips and thighs. Studies indicate that upper body fat is riskier for your health, which could be one of the reasons why women live longer than men.

Imaging tests: These expensive scans are the only way to check the accurate amount of visceral fat one has. If your healthcare professional asks for a CT Scan or MRI to check for other health issues, they could also, get a detailed image of your visceral fat.

Tips to get rid of visceral fat

You do not have to follow a strict diet plan or do excessive heavy workouts to get rid of visceral fat. Just follow the general strategy and maintain a good lifestyle to get fitter. Here are some ways:

Eat wisely: Studies indicate that more consumption of calcium and vitamin D in your body might be linked to less visceral fat. So, fill up on leafy greens such as collards and spinach. Beans are also good choices, as are dairy foods such as yogurt, cheese, and milk.

On the other side, specific foods tend to encourage body fat. One of those is trans fats, which is present in meats and dairy as well as in deep-fried or processed foods. Also, sodas, candy, processed baked items, and other foods sweetened using fructose are unhealthy. So, check the labels and avoid ingredients such as “partially hydrogenated oils” or “high-fructose corn syrup.”  Follow the normal rules for healthy eating, with plenty of fresh produce, whole grains such as oatmeal, and lean protein such as skinless chicken, fish, and eggs.

Keep moving: Physical activity or exercise will help you lose both visceral and subcutaneous fat. And if you reduce weight through diet, exercise will help you keep it off. Go for walks after dinner. Take the stairs. Cycle instead of driving. Do at least 30 minutes of moderate aerobic exercise every day. It is also vital to keep and develop your muscles. Work out using weights, do resistance training such as push-ups and sit-ups, or practice yoga.

Maintain a good lifestyle:  A well-managed daily routine keeps your body in good shape. Get a good night’s sleep.  Sleep at night and wake up in the morning at approximately the same time. Poor sleeping habits often are responsible for several ailments including poor weight management.

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