What Is Visceral Fat?
What is Visceral Fat?
Visceral fat is the excessive accumulation of fat found in the abdominal region of the stomach. It is the extra bulgy skin that comes between your fingers when you pinch over your stomach. When we talk about “what is visceral fat”, the meaning of it can be understood from the word visceral itself. Visceral means something present on the internal side of the body beneath the skin. It is sometimes also known as organ fat or intra-abdominal fat. It is considered to be different from other types of body fat due to its harmful consequences. From the above definition, we can conclude the exact meaning of "what is visceral fat" is.
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What are the Other Types of Body Fat?
There are a total of 6 types of body fat out of which one is visceral fat. Following is a list of all the different types of body fat.
White Fat
White fat is found all over the body and is one of the necessary types of body fat. It usually consists of white and large cells and hence the name comes as white fat. This fat supports the regular metabolism of the body. It especially triggers the release of various necessary hormones such as insulin, cortisol, growth hormone, estrogen, etc. The white fat levels vary accordingly with the person. High white fat levels can also lead to serious health issues like cancer, heart stroke, high blood pressure, etc. Therefore, it is always advisable to know how to reduce visceral fat.
Brown Fat
This is the most primitive type of body fat found in the human body. Brown fat is found in babies as it helps in keeping their bodies warm. In the initial days of life, the body of a newborn baby burns fatty acids in order to maintain optimum body temperature. But, this fat remains in the human body even at adulthood. Brown fat can be found in the neck and shoulder area of an adult also.
Subcutaneous Fat
Subcutaneous fat is found right beneath our skin layers. It can be felt either by pinching or squeezing any part of your skin. This fat is mostly found in our thighs, stomach, arms, buttocks, etc. Our total body fat is actually calculated by measuring subcutaneous fat with the use of a caliper. This fat is necessary for our body but can also become harmful when increased to a high level. Therefore, if this fat increases, then you should know how to reduce visceral fat.
Healthy and Essential Fat
Another category of fat involves essential fat. It is counted amongst the healthy types of body fat as they do not harm your body. This fat essentially makes up the structure of the vital organs of our body. Essential fats are found in our brain, nerves, bone marrow, etc. It serves many functions such as regulating the release of hormones, temperature regulation, and nutrient absorption, etc.
Lower Body Fat
This is the fat that is responsible for the pear-shaped body of an adult. It gets accumulated in the lower parts of the body such as buttocks, thighs, etc, and is mostly found in women.
What Causes Visceral Fat?
Before we get into the process of how to eliminate visceral fat, it is first necessary to understand its cause. The following are the reasons behind the rise of visceral fat in anyone's body.
Poor Eating Habits- A diet rich in carbohydrates can increase the levels of visceral fat.
Genetics- In many cases, genetics have been found to be responsible for the accumulation of fat.
Excessive Intake of Alcohol- Alcohol lowers the rate of metabolism that gives rise to high-fat levels in the body.
What are The Different Ranges of Visceral Fat?
Based on the amount of visceral fat present in the belly of a person, the categories are as follows:-
Normal/Admissible Range- Visceral fat levels ranging between 0 to 12 are normal.
Harmful Range- People with visceral fat levels more than 13 are a matter of concern.
How to Reduce Visceral Fat?
For people suffering from high visceral fat levels, how to get rid of visceral fat is their biggest issue. But, the real answer to how to decrease visceral fat lies in the simplest hacks only. The following are some of the tips that help in reducing visceral fat levels.
Exercise daily
Eat a protein-rich diet
Take an adequate amount of sleep
Do not eat junk food
Minimize the consumption of alcohol
Avoid taking stress
Fun Fact
Did you know that people with more high levels of visceral fat are said to have a “beer belly”? A few scientific researchers are in favor of this statement. They have found out that people suffering from this condition are prone to drinking beer. This eventually triggers the levels of visceral fat. Amongst all the professions, people who are into aerobics have the least probability of getting high visceral fat levels.
FAQs on What Is Visceral Fat?
1. What exactly is visceral fat and where is it located in the human body?
Visceral fat, also known as intra-abdominal fat, is a type of body fat that is stored deep inside the abdominal cavity. Unlike the fat you can pinch (subcutaneous fat), visceral fat wraps around your major internal organs, such as the liver, pancreas, and intestines. It is not visible from the outside but contributes to a firmer, protruding abdomen.
2. What is the primary difference between visceral fat and subcutaneous fat?
The primary differences between visceral and subcutaneous fat relate to their location, metabolic activity, and health impact.
- Location: Visceral fat is located deep within the abdominal cavity, surrounding the organs. Subcutaneous fat is the layer of fat just beneath the skin.
- Health Risk: High levels of visceral fat are strongly linked to serious health issues like heart disease and type 2 diabetes, as it is more metabolically active. Subcutaneous fat poses a lower health risk.
- Feel: Subcutaneous fat is the soft, pinchable fat on your body, while visceral fat is not directly touchable and contributes to a firm belly.
3. What are the main biological and lifestyle factors that cause an increase in visceral fat?
The accumulation of visceral fat is primarily caused by a combination of lifestyle and biological factors. Key causes include a poor diet high in sugary foods, processed carbohydrates, and trans fats, coupled with a sedentary or inactive lifestyle. Biologically, factors like genetics, hormonal imbalances, and particularly chronic stress, which elevates the hormone cortisol, can significantly promote fat storage in the abdominal area.
4. Why is having a high level of visceral fat considered more dangerous than other types of fat?
Visceral fat is considered more dangerous because it is highly metabolically active. It functions almost like an endocrine organ, releasing inflammatory substances called cytokines and free fatty acids directly into the bloodstream and liver. This process can trigger systemic inflammation, increase 'bad' LDL cholesterol, and contribute to insulin resistance, directly increasing the risk of serious conditions like cardiovascular disease, type 2 diabetes, and certain cancers.
5. From a metabolic standpoint, why is visceral fat often easier to lose than subcutaneous fat?
From a metabolic standpoint, visceral fat is generally easier to lose because it has a greater blood supply and more receptors for hormones that trigger fat breakdown (lipolysis), such as adrenaline. This higher metabolic rate means it responds more quickly when you create a calorie deficit through improved diet and regular exercise. The body can access and burn visceral fat for energy more readily than the more stubborn subcutaneous fat.
6. How do hormones like cortisol, often released during stress, influence the storage of visceral fat?
The hormone cortisol, released by the adrenal glands during periods of stress, plays a crucial role in visceral fat storage. Chronically high cortisol levels can signal the body to store fat, specifically in the abdominal region. It does this by increasing appetite for high-calorie foods and mobilising triglycerides (a type of fat) from storage and relocating them to fat cells (adipocytes) within the abdominal cavity, leading to an increase in visceral fat.
7. What are some effective, evidence-based strategies to reduce visceral fat?
Effective strategies for reducing visceral fat focus on consistent lifestyle changes rather than quick fixes. Key methods include:
- Adopting a Balanced Diet: Reduce intake of sugary drinks, refined carbohydrates, and unhealthy fats. Focus on increasing consumption of soluble fibre (from oats, beans, apples) and lean protein.
- Engaging in Regular Exercise: A combination of moderate-to-high intensity aerobic exercise (e.g., brisk walking, running) and strength training is highly effective at targeting visceral fat.
- Ensuring Adequate Sleep: Aim for 7-9 hours of quality sleep per night, as lack of sleep can disrupt appetite-regulating hormones and increase cortisol levels.
- Managing Stress: Since stress is a key contributor, practices like mindfulness, yoga, or meditation can help lower cortisol levels and reduce the tendency to store abdominal fat.
