Visceral fat sits deep in your abdomen, wrapped around your organs, including your liver, pancreas, and intestines. Unlike subcutaneous fat, you can’t pinch it. And it behaves very differently. So, why should you be concerned? And when?
What’s the Problem With Visceral Fat?
High visceral fat is linked to much more than just how you look in the mirror. This type of fat is highly metabolically active, pumping out inflammatory chemicals and hormones that affect your whole body, not just your waistline!
Higher visceral fat is associated with:
- Type 2 diabetes and insulin resistance
- Heart disease and stroke
- High blood pressure
- Non-alcoholic fatty liver disease
- Certain cancers, including bowel and breast
- Cognitive decline and dementia
- Hormonal imbalance and chronic fatigue
But when is it actually a concern?
How to Measure Visceral Fat
The gold standard is an MRI, CT, or DEXA scan. These are the most accurate, but also rarely available for routine checks (or affordable in some cases). Fortunately, simple at-home measurements can offer a replacement to compare against over time.
This simple test involves measuring your waist circumference. This should be measured around your body at the belly button (not the trouser line!). With this test, here’s what you’ll want to watch out for:
- Men: above 94 cm = increased risk; above 102 cm = high risk
- Women: above 80 cm = increased risk; above 88 cm = high risk
Alternatively (or additionally), you can also use your waist-to-height ratio. Your waist should be less than half your height (0.5 or less). Simply, divide your waist (cm) by your height (cm). Another key indicator of high visceral fat is a hard, protruding belly.
What You Can Do About It
If your numbers are in the increased or high-risk areas, don’t panic quite yet. You can still do something about it. Visceral fat responds quickly to the right lifestyle changes. The biggest levers are strength training, daily walking, better sleep, stress management, and reducing ultra-processed food and sugar.
At Posture & Wellness, we help individuals address pain or postural issues holding them back. If you’re curious to learn more about how you can look and feel better, book your FREE discovery call with our team today. BOOK NOW.