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Visceral Fat – What it is & How to get rid of it

Visceral Fat


Visceral fat is more harmful than subcutaneous fat because it produces more poisonous chemicals,Visceral fat poses a number of health hazards even in skinny persons.

Visceral body fat, sometimes known as ‘hidden’ fat, is fat that is stored deep within the abdomen, wrapped around organs such as the liver and intestines. It accounts for roughly one-tenth of total fat stored in the body.

The majority of fat is stored beneath the skin and is referred to as subcutaneous fat, That is the fat that is visible and palpable,The remainder of the body’s fat is hidden, This is called visceral fat.

Visceral fat causes the stomach to protrude or gives a person a ‘apple’ shape, It also creates chemicals and hormones that are potentially harmful to the body.

Visceral fat is a type of body fat that’s stored within the abdominal cavity. It’s located near several vital organs, including the:

  • liver;
  • stomach;
  • intestines.

What is visceral fat

It can also build up in the arteries.

A waist-to-hip ratio of more than.85 for women and.90 for males suggests abdominal obesity, according to World Health Organization (WHO) report from 2008, It also raises the likelihood of metabolic problems like diabetes.

Nata Gonchar

Holistic Nutritionist, founder
of the project WOW Bali

TOP-10 ingredients
for your health and
balanced meal plan
Nata Gonchar

Holistic Nutritionist, founder
of the project WOW Bali

As Hippocrates said, you are what you eat. The meaning of this phrase concerns every person, who takes care of his health. The food we eat has a big impact on our vital activity, state of health and quality of life.

Nowadays healthy diet is very popular and everyone knows that he should give up junk food. But not everyone knows what he must eat except for grain, vegetables and protein food.

It's essential to diversify your diet. Every bite of food should provide you with vitamins, minerals and phytonutrients that are necessary for good health.

So how can we have a proper nutrition plan?

We prepared a PDF-file to help you. It contains TOP-10 ingredients, which should be added to everyone's diet.


Visceral fat in the abdomen is a symptom of metabolic syndrome, a group of illnesses that includes high blood pressure, obesity, high cholesterol, and insulin resistance. These factors, when combined, raise the risk of stroke, heart disease, and type 2 diabetes.


Fat is stored when you consume too many calories and engage in insufficient physical exercise. Because of their DNA, some people prefer to retain fat around their stomach rather than around their hips.

Women’s bodies can retain fat in different places as they age (Study). Women’s muscular mass decreases and their fat mass increases, especially after menopause. Even if they do not gain weight, women are more likely to accumulate visceral fat in their abdomen as they age.

Age and genetics also have a role in the development of visceral fat in men, Alcohol consumption can also lead to an increase in abdominal fat in males.

What is the best way to tell whether I have visceral fat

The best approach to determine if you have visceral fat is to measure your waist circumference. The waist circumference is an excellent measure of how much fat is deep inside the abdomen, surrounding the organs.

If your waist circumference is 80cm or greater for women, and 94cm or greater for men, your risk of chronic disease is enhanced. Children and pregnant women are exempt from these measurements. Consult your doctor if you believe your waist measurement is very large.

Measuring your Body Mass Index (BMI) can also inform you whether you have too much fat on your body.


The best way to reduce visceral fat is to lose weight and eat a healthy diet. Diet and exercise work better on visceral fat than on hip fat. Regular exercise can also help to prevent the recurrence of visceral fat.

Medication is another option, but studies show that it is not as effective as exercise in reducing visceral fat, Visceral fat cannot be removed with liposuction.


If you’re a man with a waist measurement of more than 40 inches, or a woman with a waist measurement of more than 35 inches, arrange an appointment with your doctor as soon as possible to discuss potential health risks and lifestyle modifications.

Blood tests or an electrocardiogram (ECG or EKG) might be used by your doctor to screen for health concerns associated with a high incidence of visceral fat.

They may also recommend that you see a dietitian.