Vicious visceral fat

What’s deep down inside you?

Do you have extra fat around your belly that stretches your shirt uncomfortably? Does one flight of stairs make you breathless? Maybe the bathroom scale depresses you every single time. You truly believe there is a leaner, healthier person somewhere deep inside. Do you know what else is deep in there? Fat! Sure, there are bones and muscles too, but we all have fat. While we all need some fat, there are people with a little too much. And maybe you’re one of those people. 

When we say “fat,” people often think of the fat our mothers used to pinch around our bellies when we’d ask for extra dessert. It’s not just the belly, waist or flabby underarms that many of us struggle with. This fat -that you can (unfortunately) see and feel easily - is called subcutaneous fat. It stays just under your skin and is what gets sucked out in liposuction procedures. 

There’s another kind of fat lurking, like a shark in the ocean. This literal killer is called visceral fat. It surrounds your internal organs and does serve important functions in small amounts. Having too much visceral fat is dangerous to your health. In this article, we discuss the positives and negatives of visceral fat. You will learn how it can either support or strangle you. We will also tell you how to lower the amount of visceral fat you have. 

What exactly is visceral fat and what does it do?

Visceral fat is attached to major organs such as your stomach, liver, pancreas, intestines and kidneys. It insulates your organs, giving them the space they need around themselves so they don’t rub together when you move. Think of visceral fat like bubble wrap.

The Cleveland Clinic calls visceral fat “active fat” in this article because it plays such a vital role in organ health. Visceral fat is a good thing! But just like chocolate cake, you can have too much of a good thing. 

When is visceral fat harmful to my health?

When we have low amounts of visceral fat, like professional athletes who have trained themselves out of their menstrual cycles, we endanger our immune systems. We potentially disarm our bodies from their ability to use the fat-soluble vitamins A, D, E and K.

When we have too much visceral fat, our bodies are unable to regulate fat production and we produce too much. This can affect insulin production and sensitivity, leading to diabetes.

How can I measure my visceral fat?

There is more than one way to determine how much visceral fat you’re carrying around.  Stridestrong.com wrote an informative article on visceral fat and how to measure it here. The most accurate - and most expensive - way to quantify your mass involves your doctor and an imaging machine such as a CT scan or MRI. 

A more economical - but mentally taxing - way involves a tape measure and a little math skill. First, measure your waist, taking two measurements: one at the most narrow part of your waist and the other at the widest part of your hips. Divide your waist measurement by your hip measurement. If you’re a male with a number above .9 or a female with a number higher than .85 you may have too much visceral fat inside your body.

A third option, a Bioelectrical Impedance Analysis (BIA) machine, might be found at your local gym or fitness facility. This method is less accurate than your doctor’s tools of choice but is also less expensive. And it requires zero math ability on your part.

How can I lose visceral fat?

The only way to lose visceral fat is hard work. There is no shortcut for this one. Liposuction can only remove the subcutaneous kind of fat (the kind your momma grabs.) Visceral fat is too close to your internal organs. No credible surgeon would even attempt to reach it with a liposuction cannula. This self-improvement is completely your responsibility. Your health is in your hands.

Healthdirect Australia suggests a handful of methods to manage excess visceral fat, including:

• Exercising

• Eating a healthy diet

• Not smoking

• Reducing or eliminating sugary beverages

• Getting enough sleep

To wrap it up

You can do this! Start with small changes that are sustainable. Put your phone down now and go do five pushups. It’s ok if you need to do them on your knees. Make a big, delicious salad for dinner tonight. Use lean protein and see how it tastes without dressing. Explore spices! Toss those ridiculous cigarettes finally and grab yourself a nice glass of cold water. Healthdirect Australia’s list will help you lower your visceral fat level if you can follow it consistently. Consistency and moderation are key. Control yourself and your health now to start making yourself the best version you can be.