What is visceral fat and what are the dangers of having too much?
Before we begin, it’s important to acknowledge that how and where we carry fat will depend largely on our genetics, our age, biological sex, hormones and some things that are outside of our control.
Having some belly fat for both men and women is healthy. Too little fat (and so often glorified on social media) can come with risks, but too much fat can also cause problems.
With all of this into consideration, it is absolutely possible to have a healthy amount of fat with a healthy lifestyle that includes a well balanced diet and physical activities.
What is visceral fat and what are the health risks associated with having a high amount of it?
Visceral fat is a type of body fat that is stored within the abdominal cavity, surrounding the internal organs such as the liver, pancreas, and intestines. While a certain amount of visceral fat is necessary for normal body function, excessive amounts can be dangerous and can increase the risk of various health problems.
What are the risks of having too much visceral fat?
The dangers of too much visceral fat are numerous and can include:
Increased risk of heart disease
Excessive visceral fat has been linked to an increased risk of heart disease, chronic inflammation, artillery plaque and also associated with a higher risk of metabolic disorders.
Increased risk of diabetes
Visceral fat is also linked to an increased risk of type 2 diabetes, as it can interfere with the body's ability to use insulin properly.
Increased risk of certain cancers
Some studies show an association between visceral fat and increase risk of certain types of cancer, including breast cancer, colon cancer, and pancreatic cancer.
Too much visceral fat has also been associated with cardiovascular disease and dementia.
What you can do about it…
Managing stress and sleep are among the top strategies for fat loss.
How much belly fat is too much?
Well this depends largely on each individual since the range of “ideal” body fat can vary from person to person, however research suggests that a waist circumference of 37 inches (94cm) or above for men and 31 inches (80cm) or above for women, put them at a higher risk of cardiovascular disease and type 2 diabetes.
Here are some tips for managing visceral fat:
Train regularly: Regular exercise can help reduce visceral fat by increasing energy expenditure. Depending on the type of exercise, you may even be able to build muscle, which can also help increase your metabolic rate. Remember the more lean mass you have, the higher your metabolic rate.
Enjoy a nutrient-rich diet: A diet rich in fruits, vegetables, lean proteins, and whole grains can help reduce visceral fat. While there is no need to avoid all processed foods, choosing to eat mostly whole foods will add more variety to your diet and likely keep you feeling full for longer since whole foods usually contain less energy.
Get enough sleep: Lack of sleep can increase cortisol levels, which can lead to increased visceral fat. In addition to this, a disturbed sleep has been associated with higher levels of calorie intake. Not only are our hormones affected which can often lead to an increased appetite, studies have found that people who suffer from poor sleep tend to choose more hyper-palatable foods as a way to counter the effects of no sleep.
If you know sleep is a challenge, try some of these strategies to help you create better sleep hygiene:
Control the temperature in your bedroom
Try to go to bed at the same time every night
Avoid screen-time right before bed
Avoid stimulants such as caffeine at least 6 hrs before bedtime
Control the brightness in your bedroom
Manage stress: High levels of stress can also lead to many weight management problems by interfering with the hormones that control our appetite. It may even slow our metabolism by suppressing thyroid production, or in some cases leave you feeling so physically drained that you are defaulting to less energy expenditure.
Here are a few ideas to help you manage stress:
Journaling
Meditation or yoga
Breath work
In the coming weeks I’ll be discussing the different methods for measuring body fat ranging from the most common to the most accurate and the pros and cons of each, stay tuned.
Takeaways
Excessive visceral fat can be dangerous and can increase the risk of various health problems. However, by following a healthy lifestyle and managing stress, you can reduce your visceral fat and improve your overall health.
Resources
Crudele L, Piccinin E, Moschetta A. Visceral Adiposity and Cancer: Role in Pathogenesis and Prognosis. Nutrients. 2021 Jun 19;13(6):2101. doi: 10.3390/nu13062101. PMID: 34205356; PMCID: PMC8234141.
Kim LJ, Nalls MA, Eiriksdottir G, Sigurdsson S, Launer LJ, Koster A, Chaves PH, Jonsdottir B, Garcia M, Gudnason V, Harris TB; AGES-Reykjavik Study Investigators. Associations of visceral and liver fat with the metabolic syndrome across the spectrum of obesity: the AGES-Reykjavik study. Obesity (Silver Spring). 2011 Jun;19(6):1265-71. doi: 10.1038/oby.2010.291. Epub 2010 Dec 23. PMID: 21183935; PMCID: PMC3081537.
Ozato N, Saitou S, Yamaguchi T, Katashima M, Misawa M, Jung S, Mori K, Kawada H, Katsuragi Y, Mikami T, Nakaji S. Association between Visceral Fat and Brain Structural Changes or Cognitive Function. Brain Sci. 2021 Aug 4;11(8):1036. doi: 10.3390/brainsci11081036. PMID: 34439655; PMCID: PMC8391376.
