Key Takeaways:
- Visceral fat is hidden and harmful — it surrounds your organs and raises the risk of heart disease, diabetes, and cancer.
- You can’t see it, but you can measure it — track waist size (over 35″ for women, 40″ for men) or ask for imaging or metabolic labs.
- Daily habits matter — regular walking, less sugar, and quality sleep help burn visceral fat faster than crash diets
In most people, about 90% of body fat is subcutaneous, the kind that lies in a layer just beneath the skin. The remaining 10% is visceral fat. Only abdominal visceral fat is a strong independent predictor of mortality in men.
Obese Man
External belly fat is usually harmless
It produces particularly beneficial molecules, including the hormone leptin, which acts on the brain to suppress cravings and help burn stored fat. Another hormone, produced mainly by subcutaneous fat, helps protect against diabetes by regulating the processing of fats and sugars; it also reduces inflammation in the linings of blood vessels. This fat is located between the skin and the outer abdominal wall of the body. It’s the kind of fat that can be pinched and is stored just beneath the skin. It is visible from the outside.
Visceral fat, however, accumulates deep within the abdominal cavity, surrounding vital organs like the liver, pancreas, and intestines. Unlike subcutaneous fat, it’s not visible but is metabolically active and linked to increased inflammation, insulin resistance, and cardiovascular disease.
How do I know if my belly fat is visceral or subcutaneous?
In most people, about 90% of body fat is external belly fat, the kind that lies in a layer just beneath the skin. When you poke your belly, the fat that feels soft is subcutaneous. The remaining 10%, called visceral or intra-abdominal fat, lies out of reach, beneath the firm abdominal wall.
Visceral fat isn’t visible, so we don’t always know it’s there. That makes it that much more dangerous. On the other hand, it’s usually prevented. External belly fat is usually less dangerous and has a protective role.
How to measure visceral fat?
While imaging tools like CT or MRI scans offer precise visceral fat measurement, a more accessible method is measuring your waist circumference at the level of your navel. For women, a waist size over 35 inches, and for men, over 40 inches, typically signals excess visceral fat. However, these cutoffs may not apply to very tall or muscular individuals.
Measure your waistline at the level of the navel, not at the narrowest part of the body, and always measure in the same place. Don’t suck in your gut or pull the tape tight enough to flatten the area.
Health risks of excess visceral fat include:
- It can cause heart attacks and heart disease.
- Diabetes due to insulin resistance caused by excess fat in the body
- A stroke that may lead to paralysis, verbal problems, and vision problems.
- Breast cancer: A combined analysis of several studies found that premenopausal women with the largest waist size in proportion to their height were at greater risk for breast cancer.
- Colorectal cancer: People with the most visceral fat have three times the risk of developing colorectal tumors.
- Alzheimer’s disease: Based on studies, it is found that obesity increases by almost 10 fold the risk of Alzheimer’s disease.
- Asthma: developing asthma due to obesity is also a main concern. It is commonly seen that people who are fat breathe quickly and often while breathing small volumes of air.
Measures of getting rid of visceral fat :
- Exercise: At least 30 minutes a day (eg, brisk walking or cycling slowly).
- Diet: A healthy, well-balanced diet, vegetables, fruits, without processed sugars.
- Lifestyle changes- reducing stress, meditation, and deep breathing help reduce stress.
- Quit smoking
- Avoid alcohol. It is directly associated with waist circumference and with a higher risk of abdominal obesity in men, but not in women. So, avoidance of alcohol reduces visceral fat.
Related Reading:
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Frequently Asked Questions (FAQs)
What is the difference between visceral and subcutaneous fat?
Visceral fat surrounds internal organs, while subcutaneous fat sits just under the skin.
Which type of fat is more harmful?
Visceral fat is more dangerous and linked to heart disease and diabetes.
How do I know if I have too much visceral fat?
A large waistline—over 35 inches for women or 40 for men—can be a sign.
Is all belly fat visceral fat?
No. Most belly fat is subcutaneous, but too much can also mean you have visceral fat.
What burns visceral fat the fastest?
Regular cardio, strength training, and cutting sugar help reduce it over time.
Can you see visceral fat?
No, it’s hidden deep inside the abdomen around your organs.
Do men or women have more visceral fat?
Men tend to have more, especially in the abdominal area.
Does diet alone reduce visceral fat?
It helps, but combining diet with exercise is most effective.
Can stress increase visceral fat?
Yes, high cortisol levels from stress can lead to more fat stored around organs.
Does sleep affect belly fat?
Poor sleep is linked to weight gain and more visceral fat.
Are there specific foods that help reduce visceral fat?
Yes, fiber-rich foods like leafy greens, beans, and whole grains can help.
Is alcohol linked to visceral fat?
Yes, especially in men—it’s often called a “beer belly” for a reason.
Can skinny people have visceral fat?
Yes, thin individuals can still store unhealthy fat around their organs.
Does fasting reduce visceral fat?
Intermittent fasting may help, especially when combined with a healthy diet.
How long does it take to lose visceral fat?
It varies, but consistent lifestyle changes can show results in a few months.
Should I take supplements to lose visceral fat?
Supplements alone won’t help—you need diet, exercise, and lifestyle changes.
Do some ethnicities have more visceral fat?
Yes, Asian populations may develop more visceral fat at lower BMIs than other groups.
Why are Asians at higher risk with belly fat?
They tend to store more fat around organs, which increases metabolic disease risk even if they’re not visibly overweight.
Should BMI cutoffs be different for Asians?
Yes. Health experts suggest using lower BMI and waist size thresholds for Asian populations due to higher visceral fat risk.
Can visceral fat affect people who look slim?
Absolutely. Thin individuals, especially of Asian descent, can have high visceral fat without appearing overweight.
Can calcium and vitamin D reduce visceral fat?
Yes, studies show that supplementing these nutrients may help shrink visceral fat in overweight individuals.
Does fructose cause belly fat?
Yes, diets high in fructose—especially from sugary drinks—are linked to more visceral fat and higher metabolic risks.
Should I take vitamin D if I have belly fat?
Low vitamin D levels are common in people with obesity. Talk to your doctor about testing and safe supplementation.
What foods are high in hidden fructose?
Sodas, sweetened yogurts, fruit juices, and packaged snacks often contain added fructose—even when labeled “natural.”
Why does visceral fat vary between people?
Genetics, age, ethnicity, and hormones like cortisol affect how much visceral fat someone stores.
Does subcutaneous fat location affect its impact?
Yes, subcutaneous fat around the hips is more protective, while belly fat—even if subcutaneous—can still raise risk.
How strong is the Alzheimer’s-visceral fat link?
Studies show a 2–3x higher risk due to inflammation, not 10x. Lifestyle changes still help.
What’s a sample breakfast to target visceral fat?
Try oatmeal with blueberries, chia seeds, and almonds—high fiber, low sugar, and filling.
What’s a quick way to reduce stress for less visceral fat?
Do 5 minutes of deep breathing daily—inhale 4 seconds, exhale 6. It lowers cortisol fast.
Why don’t some people lose visceral fat easily?
Hormones, menopause, or thyroid issues can slow fat loss. A doctor can run tests if needed.
Bottom Line
Visceral fat isn’t just extra weight; it is metabolically active and linked to silent risks like insulin resistance, fatty liver, and heart disease. Start with what you can control: Focus on 30 minutes of movement most days — walking, cycling, even dancing works. Cut back on processed carbs and sugar, and prioritize fiber-rich foods like oats, leafy greens, and beans. Manage stress with simple breathing exercises or short outdoor breaks. If your waist is creeping past 40 inches (men) or 35 inches (women), don’t ignore it — ask your doctor for tests like fasting insulin, triglycerides, and ALT. These numbers often flag issues before symptoms show. Prevention doesn’t require perfection, it starts with consistency.
References
Klopfenstein, B. J., Kim, M. S., Krisky, C. M., Szumowski, J., Rooney, W. D., & Purnell, J. Q. (2012). Comparison of 3 T MRI and CT for the measurement of visceral and subcutaneous adipose tissue in humans. The British Journal of Radiology, 85(1018), e826–e830. https://doi.org/10.1259/bjr/57987644
Cleveland Clinic. (n.d.). Weight management. https://my.clevelandclinic.org/services/weight-management
Lee, J. J., Pedley, A., Therkelsen, K. E., Hoffmann, U., Massaro, J. M., Levy, D., & Long, M. T. (2017). Upper body subcutaneous fat is associated with cardiometabolic risk factors. The American Journal of Medicine, 130(8), 958–966.e1. https://doi.org/10.1016/j.amjmed.2017.01.044
Cleveland Clinic. (n.d.). Visceral fat: What it is & how to get rid of it. https://my.clevelandclinic.org/health/diseases/24147-visceral-fat
Rosenblum, J. L., Castro, V. M., Moore, C. E., & Kaplan, L. M. (2012). Calcium and vitamin D supplementation is associated with decreased abdominal visceral adipose tissue in overweight and obese adults. The American Journal of Clinical Nutrition, 95(1), 101–108. https://doi.org/10.3945/ajcn.111.019489
Pollock, N. K., Bundy, V., Kanto, W., Davis, C. L., Bernard, P. J., Zhu, H., Gutin, B., & Dong, Y. (2012). Greater fructose consumption is associated with cardiometabolic risk markers and visceral adiposity in adolescents. The Journal of Nutrition, 142(2), 251–257. https://doi.org/10.3945/jn.111.150219
