Statistics indicate that there is a relationship between a person’s waist circumference and the presence of visceral fat stores inside their abdomen. At increased risk are women with a waist circumference of more than 88 cm – as well as men with a waist of more than 102 cm.
Although the influence of visceral fat on metabolism is still being actively studied by scientists, it is clear that its presence significantly increases the risk of diabetes, cardiovascular disease, hypertension, and even some forms of cancer.
Visceral fat – what is it?
Visceral fat is fat located directly in the abdominal region and surrounding internal organs (primarily the liver and stomach). It is the fat that squeezes the stomach forward, giving it the shape of an apple. The presence of a large amount of visceral fat is a key characteristic of obesity.
At the same time, while subcutaneous fat (located under the layer of skin and accessible for palpation) is associated only with aesthetic problems and does not affect metabolism, the presence of visceral fat impairs the body’s ability to properly produce insulin.
The development of insulin resistance also induces the production of additional amounts of insulin (which increases the load on the body) and is associated with an increase in blood glucose. Ultimately, these factors influence the development of prediabetes, high-grade diabetes, and then the metabolic syndrome.
How to determine the amount of visceral fat in the body?
The only direct method for determining the amount of visceral fat in a person’s body is an MRI scan, which is a complex and expensive procedure. Any other methods are indirect because they are based on secondary factors – which can give an inaccurate reading.
The general guidelines for determining whether you have a high amount of visceral fat are:
Measurement by waist:
- over 88 cm for women
- over 102 cm for men
By waist/Hip Ratio:
- coefficient above 0.85 for women
- coefficient above 0.9 for men
By waist/height ratio:
- coefficient above 0.5
Why does visceral fat accumulate – and how to fight it?
It is believed that subcutaneous fat is the primary way of storing excess energy. That is, when consuming an excessive amount of calories (and with a low level of activity), the body begins to store unused energy in subcutaneous fat.
However, the energy capacity of subcutaneous fat is not so great – and at some point, fat begins to be deposited inside the abdominal cavity. Since such visceral fat is primarily deposited around the liver, this directly affects the function of the liver.
In the future, the presence of visceral fat stores can affect the mechanisms of insulin production – through which the ability to control food intake can be impaired. In addition, obesity can reduce activity levels—lowering energy requirements—and causing further weight gain.
Why visceral fat accumulates:
- overnutrition
- lack of daily activity
How to lose weight fast?
It is important to remember that the presence of visceral fat can indicate that a person has diabetes (or prediabetes). Statistics show that the symptoms of prediabetes (primarily elevated blood sugar levels) are observed in every fifth person – and most do not know that they have the disease.
There is a great chance that other metabolic problems are present for people with obesity – which puts the “classic” methods of losing weight under a ban. Including, in the presence of diabetes, the rejection of carbohydrates, intermittent fasting, or any high-intensity training is strictly forbidden.
Visceral fat – how to fight?
The loss of visceral fat is always associated with an overall decrease in body weight – that is, when the body loses weight, it also gets rid of visceral reserves. At the same time, the main factors that help to lose weight are regular exercise and constant dieting.
Most often, we are talking about the fact that in order to maintain health, a person needs about 30 minutes of physical activity daily – this recommendation can be interpreted as a recommendation to walk 10 thousand steps (or about 7-8 km).
Diet for weight loss
As for the diet, when improperly formulated it can easily lead to disastrous health consequences – especially if you have diabetes or pre-diabetes.
Before starting any dietary restrictions in order to lose weight, a person with visceral fat first of all needs to figure out exactly what nutritional errors led to the development of obesity – and, together with a specialist, adjust their diet.
Eating Errors Related to Gaining Visceral Fat:
- excessive consumption of fast carbohydrates
- excess consumption of saturated fats
- lack of sources of fiber in the daily diet
- nutrition based on fast food and ultra-processed foods
The presence of visceral fat is one of the key signs of metabolic problems. Getting rid of this fat safely requires consistent steps – as well as a complete overhaul of your diet and patience.