The Disturbing Dangers of Visceral Fat… Are You At Risk?

Visceral fat is a term you’ve likely heard in health and fitness discussions, but what exactly is it, and why is it such a concern?

Today, we break down the ins and outs of visceral fat, uncover its health implications, and explore the signs your health might be at risk from this sneaky, hidden fat.

What is Visceral Fat?

Visceral fat, often referred to as “hidden” fat, is stored deep within your abdominal cavity, surrounding vital organs such as the liver, pancreas, and intestines. Unlike subcutaneous fat, which lies just under the skin and is more visible, visceral fat is more internal and harder to detect. While some fat is necessary to cushion and protect organs, excessive visceral fat poses serious health risks.

Why is Too Much Visceral Fat Dangerous?

So, what’s the big deal about having excess visceral fat? Here are a few reasons to pay attention:

  1. Metabolic Disturbances, Insulin Resistance and Inflammation
    Visceral fat is not just stored energy—it is metabolically active. It produces hormones and inflammatory substances known as adipokines, which can interfere with insulin sensitivity and also lead to chronic inflammation. Research from the Journal of Clinical Investigation¹ shows that increased visceral fat leads to insulin resistance, a key factor in the development of type 2 diabetes.
  2. Increased Risk of Chronic and Cardiovascular Diseases
    A significant amount of visceral fat has been strongly linked to cardiovascular disease (CVD). A study published in The Lancet² highlighted that visceral fat contributes to higher blood pressure, elevated LDL cholesterol, and increased risk of heart attack and stroke . The presence of visceral fat often correlates with higher levels of inflammation in the body, which damages blood vessels over time.
  3. Impact on Liver Health
    Visceral fat is a leading cause of non-alcoholic fatty liver disease (NAFLD)³,  a condition where fat builds up in the liver, potentially leading to liver damage and cirrhosis. A study in Hepatology found that visceral fat is more closely linked to NAFLD than subcutaneous fat, making it a dangerous factor for liver health. More on this growing problem in another blog!
  4. Association with Certain Cancers
    Excessive visceral fat has been associated with an increased risk of various cancers, particularly breast, colon, and pancreatic cancers. According to research published in the Journal of Clinical Oncology, visceral fat secretes chemicals that promote inflammation and cell proliferation, conditions that can contribute to cancer development.
  5. Mental Health and Cognitive Function
    Emerging evidence suggests that visceral fat may also be detrimental to mental health. A study in Neurologyindicated that individuals with higher visceral fat levels had a higher risk of cognitive decline and memory loss. Furthermore, the stress and inflammation caused by visceral fat can increase the risk of depression and anxiety.
  6. Hormonal Imabalances 
    Visceral fat affects hormone production, including hormones related to metabolism and apetite. This can lead to changes in hunger and satiety signals, potentially resulting in weight gain.

How to Know if You Have Excess Visceral Fat? Key Indicators and Scientific Evidence

Knowing whether you have excess visceral fat can be challenging because it’s stored deep within the abdominal cavity around vital organs, making it harder to detect than subcutaneous fat. However, there are several signs and methods, supported by scientific research, to help identify the presence of excess visceral fat.

  1. Waist Circumference
    Waist circumference is a simple, widely-used measure to estimate visceral fat. A large waist is often an indicator of higher levels of visceral fat.According to the American Heart Association and National Institutes of Health (NIH), waist measurements above 40 inches (102 cm) in men and 35 inches (88 cm) in women are associated with an increased risk of visceral fat-related health issues⁶.
  2. Body Mass Index (BMI)
    Although BMI is an overall measure of body weight, people with a high BMI, particularly those with central obesity (abdominal fat), are more likely to have higher levels of visceral fat.Research in the American Journal of Clinical Nutrition found that individuals with an apple-shaped body, where fat is concentrated around the midsection, are more likely to have visceral fat⁷.
  3. Body Shape (Apple vs. Pear)
    People who tend to carry fat around their abdomen (“apple-shaped”) are more likely to have excess visceral fat than those who store fat in their hips and thighs (“pear-shaped”).A study published in The Lancet emphasized that fat distribution is an important indicator of cardiovascular and metabolic risks, with visceral fat accumulation being particularly harmful⁸.
  4. Blood Pressure and Cholesterol Levels
    Elevated visceral fat often correlates with high blood pressure and abnormal cholesterol levels, which may increase your risk of heart disease.A study in The Lancet confirmed that visceral fat increases the likelihood of hypertension and adverse cholesterol profiles (higher LDL and lower HDL cholesterol), contributing to cardiovascular disease⁹.
  5. Insulin Resistance and Blood Sugar Levels
    High levels of visceral fat are closely linked to insulin resistance, leading to increased blood sugar levels and the risk of type 2 diabetes.A study in the Journal of Clinical Investigation found a strong correlation between visceral fat and insulin resistance, which impairs the body’s ability to regulate blood sugar¹⁰.
  6. Imaging Scans
    The most accurate way to measure visceral fat is through clinical imaging techniques like CT or MRI scans, which provide detailed insights into fat distribution. However, before undertaking these please research any potential side effects of scans. According to research published in the Journal of Clinical Endocrinology and Metabolism, imaging scans can precisely measure visceral fat and are often used in clinical settings for diagnosing obesity-related complications¹¹.
  7. DEXA Scans
    DEXA scans are commonly used to measure bone density but also provide accurate assessments of body fat, including visceral fat. DEXA scans expose patients to a small amount of ionizing radiation. However, the dose is significantly lower than that of a standard X-ray or CT scan. According to the American Bone Health organization, the radiation exposure from a DEXA scan is approximately 1-10% of the amount received from a single chest X-ray . Personally, I would not voluntarily expose myself to extra radiation, I prefer to let my body tell me the results, but many people are choosing to use these.Studies in Obesity Research suggest that DEXA scans are a reliable method for measuring visceral fat, making them an alternative to more expensive imaging methods like CT scans¹².
  8. Sleep Disorders
    Excess visceral fat can increase the risk of sleep apnea and other sleep disturbances due to fat pressing against internal organs, affecting breathing.A study in the American Journal of Respiratory and Critical Care Medicine found a significant link between high levels of visceral fat and obstructive sleep apnea, suggesting that visceral fat contributes to airway obstruction during sleep¹³.
  9. Blood Tests
    Blood tests that reveal elevated triglycerides, high blood glucose, or abnormal liver function could indicate the presence of excess visceral fat.A study in Diabetes Car* showed that individuals with metabolic syndrome—characterized by abnormal blood markers—are likely to have increased visceral fat¹⁴.

While visceral fat is hidden from sight, several physical signs and medical tests can provide clues about its presence. If you’re concerned about having too much visceral fat, consider combining methods like waist circumference measurement, blood tests, and body composition analysis with professional medical advice.

Reducing visceral fat through diet, regular exercise, and stress management is crucial for long-term health. All aspects of health go hand-in-hand and in my new online course “Mastering Stress“, I include a whole section dedicated to nutrition. It includes detailed advice on why it’s important to get it right and how to incorporate healthy choices into every day!

Plus, check out this amazing new natural supplement designed to help burn visceral fat. It’s as easy as adding it to a drink once or twice a day. After entering your email, you’ll receive full details about the product and how to purchase. If you don’t see the email within 10 minutes, check your spam folder!

Imagine providing your body with support that stimulates visceral fat to be used as energy!

Why is there an obesity epidemic? Learn more & how to reduce the levels of your visceral fat.

 

Resources

  1. Metabolic Disturbances and Insulin Resistance
    Journal of Clinical Investigation: This study highlights the role of visceral fat in developing insulin resistance, contributing to metabolic diseases like type 2 diabetes.
    [J Clin Invest. 2007 Apr 2;117(4):936-44. doi: 10.1172/JCI31021](https://www.jci.org/articles/view/31021)
  1. Increased Risk of Cardiovascular Disease
    The Lancet: This publication emphasizes the strong correlation between visceral fat and cardiovascular diseases, including hypertension and cholesterol imbalances.
    [Lancet. 2011 Oct 15;378(9806):1266-78. doi: 10.1016/S0140-6736(11)60105-8](https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(11)60105-8/fulltext)
  1. Impact on Liver Health
    Hepatology: This study outlines the link between visceral fat and non-alcoholic fatty liver disease (NAFLD), demonstrating that visceral fat is more dangerous for liver health compared to subcutaneous fat.
    [Hepatology. 2005 Aug;42(2):442-52. doi: 10.1002/hep.20804](https://aasldpubs.onlinelibrary.wiley.com/doi/abs/10.1002/hep.20804)
  1. Association with Certain Cancers
    Journal of Clinical Oncology: This research investigates the link between visceral fat and increased cancer risk, particularly breast and colon cancers, due to its inflammatory effects.
    [J Clin Oncol. 2003 Dec 15;21(24):4504-11. doi: 10.1200/JCO.2003.07.097](https://ascopubs.org/doi/10.1200/JCO.2003.07.097)
  1. Mental Health and Cognitive FunctionNeurology: This study suggests that higher visceral fat levels are associated with an increased risk of cognitive decline, dementia, and mental health disorders.
    [Neurology. 2010 May 4;74(18):1524-31. doi: 10.1212/WNL.0b013e3181dd8b1f](https://n.neurology.org/content/74/18/1524)
  1. American Heart Association & National Institutes of Health (NIH). (n.d.). Waist circumference and waist-to-hip ratio: An important measure of health. 
  2. Park, Y., & Rimm, E. B. (2014). Adiposity and cardiovascular disease: A review. American Journal of Clinical Nutrition, 99(6), 1429S-1436S. 
  3. Flegal, K. M., & Graubard, B. I. (2005). Associations of BMI with mortality: A new method of estimating mortality risk. The Lancet, 366(9494), 1571-1578.
  4. Després, J. P., & Lemieux, I. (2006). Abdominal obesity and metabolic syndrome. Nature, 444(7121), 881-887.
  5. Hu, F. B., & Willett, W. C. (2002). Insulin resistance, metabolic syndrome, and type 2 diabetes mellitus: A review. Journal of Clinical Investigation, 110(8), 1063-1072.
  6. Kahn, S. E., & Florez, J. C. (2016). Type 2 diabetes: Moving from the discovery of genes to precision medicine. Journal of Clinical Endocrinology & Metabolism, 101(12), 5093-5095.
  7. Engelke, K. J., & McCarthy, E. F. (2011). Use of dual-energy X-ray absorptiometry for body composition analysis. Obesity Research, 19(3), 339-345.
  8. Young, T., & Peppé, J. (2005). Obstructive sleep apnea and its relationship to visceral fat. American Journal of Respiratory and Critical Care Medicine, 171(3), 305-310.
  9. Grundy, S. M. (2006). Metabolic syndrome: A scientific statement by the American Heart Association and the National Heart, Lung, and Blood Institute. Diabetes Care, 29(8), 1971-1974.