Visceral fat is located in the space between the abdominal and organs such as the liver, pancreas, and kidneys and in a large bit of tissue called the omentum, this becomes thicker as it is filled with visceral fat. Some visceral fat is important to cushion and separate the organs but carrying too much visceral fat is extremely harmful. It is linked to a higher risk of type 2 diabetes, insulin resistance, heart disease and even certain cancers.
Visceral fat cells are a hormone secreting, endocrine organ. They are biologically active and make cytokines (proteins that triggers inflammation). These lead to chronic conditions such as cardio-vascular disease. The number one cause of death worldwide.
Visceral fat also triggers a precursor to angiotensin. This is a protein that constricts blood vessels that cause a spike in blood pressure.
Visceral fat interacts with adiponectin (often called the ‘fat hormone’). Adiponectin’s function is to regulate body fat. Visceral fat inhibits adiponectin. As a result, the body will produce more fat than it needs. A high level of visceral fat also influences insulin sensitivity. This can lead to type 2 diabetes later in life.
Fat cells produce hormones and inflammatory substances. Visceral fat cells are especially active and produce even more inflammatory markers. Over time, these hormones can promote long-lasting inflammation and increase the risk of chronic illness. Continued inflammation can cause plaque inside the arteries, which can lead to heart disease.
Visceral fat accumulation closely correlates with systolic blood pressure and increases the likelihood of developing cardiovascular disease as well as associated risks. In addition to this, coronary artery disease risk is heightened in even mildly obese subjects. It has been proposed that visceral fat build up and the risks associated are similar to that of metabolic syndrome (MetS).
A recent study has concluded that visceral fat accumulation has been linked with the strongest association with the need of intensive care in patients with COVID-19.
High levels of visceral fat are a killer. It is very, very dangerous. The good news is it is the only fat in the human body to spot reduce and although we cannot see it from the outside we can track our levels using a boditrax scanner.
The considered healthy range is between 1 to 12. However, the lower number, the better for long term health outcomes.A visceral fat rating under twelve should be maintained and, if possible, further reduced over time. This can be done by increasing cardiovascular exercise and improving nutritional intake.
A visceral fat rating greater than twelve should be reduced to within the healthy range (1-12), as soon as possible. This can be achieved by increase through cardiovascular exercise and strength training but must be supported by improvements to diet and nutritional intake.
This can be done by reducing saturated fat intakes commonly through poor food choices such as takeaways and refined sugary foods. Instead, replace with healthy fats such as avocados and nuts. Also, consume lean and clean protein sources, such as white meat, fish, lentils, and eggs, and avoid greasy meat choices found in convenience foods. Cut down on alcohol, excessive alcohol intake, causes extra strain on the liver. Consider cutting down or quitting smoking. Smoking increases cardiac risk, which is further increased by excess visceral fat. Ensure regular consumption of an adequate water intake and doing a minimum of 30 minutes exercise per day.
If you have any questions, please seek advice from a medical or fitness professional where you use boditrax, or get in touch with boditrax anytime via support@boditrax.com
Matsuzawa, Y., Nakamura, T., Shimomura, I., & Kotani, K. (1995). Visceral fat accumulation and cardiovascular disease. Obesity research, 3(S5), 645S-647S.
Arner. P. (1997). Obesity and the adipocyte. Regional adiposity in man. Journal of Endocrinology, 155, 191-192.
Watanabe, M., Caruso, D., Tuccinardi, D., Risi, R., Zerunian, M., Polici, M., & Gnessi, L. (2020). Visceral fat shows the strongest association with the need of intensive care in patients with COVID-19. Metabolism, 111, 154319.
Neeland, I. J., Ross, R., Després, J. P., Matsuzawa, Y., Yamashita, S., Shai, I., ... & Society, I. A. (2019). Visceral and ectopic fat, atherosclerosis, and cardiometabolic disease: a position statement. The lancet Diabetes & endocrinology, 7(9), 715-725.
