How to Get Rid of Visceral Fat

While it’s healthy and normal to have some visceral fat, too much is associated with increased health risks such as diabetes, heart disease, and stroke. That said, it’s important to know precisely how much visceral fat you have to determine if you are at risk and to help create a health care plan.

What is Visceral Fat

Visceral fat is a deep fat that wraps around and protects your vital organs. It is extremely difficult to detect, but can have a significant impact on the way your body functions. Unlike subcutaneous fat, which is the visible fat under your skin, you can’t see visceral fat. As a matter of fact, it’s possible you could have a flat stomach and little fat you can see and still have visceral fat inside you.

How to Measure Visceral Fat

The only way to accurately measure visceral fat is with a full body health scan, like a DEXA scan. A DEXA scan, also known as a bone density scan or dual X-ray absorptiometry (DXA), is a low-dose X-ray that measures bone mineral density, body fat, and muscle mass. DEXA scans are considered the “gold standard” and are recognized as the most accurate, reliable, and authoritative measure for measuring body fat and lean muscle mass. A DEXA scan can provide an accurate measure of visceral fat.

Health Risks Associated with Visceral Fat

Research links having too much visceral fat to a higher risk of cardiovascular disease. Another study found that people with more belly fat and visceral fat had three times the risk for dementia including Alzheimer’s disease compared to people with the least belly fat. Studies have also shown a link between visceral fat and cancer, including colorectal cancer. Having more visceral fat has also been linked to insulin resistance, which comes with more risk for developing type 2 diabetes.

Long story-short, there are a number of reasons to keep track of your visceral fat. Since you can’t see or feel visceral fat, you have to rely on other ways to keep tabs on it, like a DEXA scan.

How to Get Rid of Visceral Fat

Maintaining a healthy lifestyle is the best way to lose visceral fat. You can lower your visceral fat level using the same methods that help you lose weight and lower your total body fat. A proper diet and regular exercise are important.

Getting enough sleep, limiting alcohol intake, and techniques for reducing stress can also help. The good news is that visceral fat is easier to lose than subcutaneous fat. If you’re consistent with staying active and managing what you eat, you can lower your visceral fat levels.

Remember, it’s important to keep tabs on your visceral fat. Start by getting an accurate and reliable measure with a DEXA scan.