- Visceral fat is metabolically active, producing substances that can disrupt normal metabolic processes and contribute to various health risks.
- While visceral fat can be measured using various devices, there are also ways to estimate it at home.
- To reduce health risks associated with visceral fat, one important step is to quit smoking.
Why should you care about body composition?
Body composition is one of the important factors in a person's overall health. In practice, there are various indicators that are used to assess the potential risk of developing serious diseases - for example, body weight or BMI (body mass index²). These indicators are popular because they are simple to use and do not require expensive equipment. However, it’s important to understand that these measures are only indicative. For a more accurate assessment, a deeper look at the individual’s body composition is necessary. For instance, a person with a higher weight or BMI may not necessarily be at risk, depending on whether the excess weight is due to muscle or fat mass.
A more precise assessment can be obtained through body composition analysis, which determines the proportion of body weight, that is, bone mass, muscle and fat tissue. Understanding your body composition makes it easier to identify the health risks your body structure and lifestyle may predispose you to.
The gold standard for body composition measurement is DEXA (Dual‑Energy X‑ray Absorptiometry), though it is expensive and typically available only in specialised laboratories. A more accessible but less accurate option is bioimpedance‑based devices, such as the well‑known InBody. To ensure that the results of the analysis are as accurate as possible, it is important to follow specific guidelines before the test.
Not all fat is the same
One of the key parameters that a doctor or specialist will assess is your body fat percentage. Excess body fat significantly increases the risk of various diseases — the more fat you have, the higher your risk. Being overweight or obese can lead to damage to the heart, blood vessels, and joints and can also cause chronic inflammation throughout your body.
Subcutaneous fat
Once you know your total body fat percentage, the next step is to determine how much of that fat is subcutaneous versus visceral. Subcutaneous fat, as the name implies, lies between the skin and muscle layers. This type of fat serves a protective role, helping to regulate body temperature and providing insulation. It also contributes to the differences in body composition between men and women. In terms of health risks, subcutaneous fat is generally less concerning than visceral fat.
Visceral fat
Visceral fat is located deeper in the body than subcutaneous fat, filling the spaces between organs to help keep them in place. Visceral fat is very metabolically active, which means that its activity affects important processes in the body. When the amount of visceral fat becomes excessive, it can pose significant health risks. Fat cells produce various substances, among the most important being pro‑inflammatory molecules. These molecules contribute to tissue loss due to sensitivity to insulin (insulin resistance), promote the buildup of fatty plaques on blood vessel walls, and can even raise blood pressure levels.
However, it's also important to note that having too little body fat (including visceral fat) can have a negative impact on health and especially on hormonal balance. An optimal amount of fat is essential for survival — about 2‑5% of body fat for men and 10‑13% for women.
What is the normal level of visceral fat?
There are several ways to measure visceral fat. The simplest and most accessible method is to measure your waist circumference with a tailor's tape measure. Visceral fat is primarily stored in the abdominal cavity, and normal waist circumference differs between men and women—up to 94 cm for men and up to 80 cm for women. Exceeding these values increases the risk of health complications. The next critical thresholds are 102 cm for men and 88 cm for women, where the risk becomes significantly higher.
Another option is to measure visceral fat using various instruments, with the most accurate being computed tomography (CT), magnetic resonance imaging (MRI), or DEXA. Due to their high cost, a more common alternative is the use of InBody devices, which have been shown in studies to provide reasonably accurate results when the measurement conditions are met. In these cases, the amount of visceral fat is most often expressed as Visceral Fat Area (VFA) in cm² units. Values < 100 cm² are then considered normal.
How can the risks associated with excessive visceral fat be prevented?
Effectively preventing the problems associated with excessive visceral fat can be achieved by following the rules of a healthy lifestyle. Since the amount of visceral fat is linked to overall body fat, maintaining an optimal body weight is key. Here’s a brief reminder of the essential steps:
- A balanced diet: A balanced diet is crucial for weight management. It’s important to understand your energy needs relative to your activity level—consuming more energy than you need leads to fat storage. To protect cardiovascular health, include foods like oily seafood or nuts (especially walnuts, which are rich in omega‑3 fatty acids), fruits and vegetables (which provide antioxidants), and whole grains (a good source of fibre and beta‑glucans). If you need to increase food volume without adding extra calories, focus on foods high in fibre, protein, fruits, and vegetables.
- Movement: With consistent physical activity, you can enjoy more food without worrying about fat gain. Exercise, particularly aerobic activity, has been shown to improve cardiovascular health, increase tissue sensitivity to insulin, and even help lower blood pressure—all factors that reduce the health risks associated with excessive visceral fat.
- Quality sleep: Sleep is more critical to overall health than it might initially appear. Lack of sleep can increase appetite, hinder muscle growth, and even contribute to muscle breakdown. It also raises stress hormone levels, which promote fat storage in the abdominal area.
- Smoking cessation: Smoking is already harmful to your health, and when combined with excess weight, the risk of serious diseases is even greater. Also, studies have confirmed the link between smoking and increased visceral fat. While the exact cause is still unclear, and more research is needed, it’s thought that insulin resistance and elevated inflammatory markers—common in both conditions — may play a role.
Bottom line
Visceral fat is stored close to vital organs and, through its metabolic activity, influences various bodily functions. Excessive visceral fat can contribute to the development of insulin resistance, hypertension, and an increased risk of cardiovascular disease.
To limit its harmful impact on your health, follow the principles of a healthy lifestyle: consume the right amount of energy, exercise regularly, get adequate sleep, and avoid smoking.
