Visceral Fat: The Invisible Health Risk
Abdominal, or visceral, fat is important to know because it is a key player in a variety of health problems — much more so than subcutaneous fat, the kind we are all familiar with and that one can grasp with their hand. Visceral fat, on the other hand, lies out of reach, deep within the abdominal cavity, where it pads the spaces between our abdominal organs.
Visceral fat has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes. In women, it is also associated with breast cancer and the need for gallbladder surgery.
It is well-established that both the distribution and volume of fat, especially visceral adipose tissue (VAT), is a predictor of future health. While normal amounts of visceral fat pad and protect organs, an excess amount of VAT is strongly associated with metabolic syndrome and increases health risks for cancer, stroke, diabetes, cardiovascular disease, and hypertension. Excess VAT can impact lifestyle by increasing the risk of dementia, depression, arthritis, sexual dysfunction, and sleep disorders. Storing excess fat around the organs increases the production of inflammatory substances that interfere with hormones that control appetite, weight, mood, and brain function.
Visceral Fat: How to Measure It
There are several methods for quantifying VAT, including waist-to-hip measurement, bioelectrical impedance, dual-energy absorptiometry (DEXA), CT, MRI, and ultrasound. Although CT is considered the gold standard because of its accuracy and reliability, its drawbacks are exposure to ionizing radiation and the relatively high cost of a CT exam. DEXA has been found to be an accurate means for measuring VAT volume and is generally more accessible to the general population.
The DEXA body composition scan offers several advantages compared to CT including reduced radiation dose, decreased scan times, and lower cost.4 Importantly, obtaining VAT measurements with DEXA is easily performed in conjunction with evaluation of bone mineral density, fracture assessment and risk, and whole body composition.
Learn more: Visceral Fat: The Invisible Health Risk, Vyvyane Loh, MD CEO and Medical Director Transform Institute for Metabolic & Lifestyle Medicine.
Learn more: Visceral Fat: The Invisible Health Risk - Vyvyane Loh, MD CEO and Medical Director Transform Institute for Metabolic & Lifestyle Medicine.
Visceral Fat: How to Get Rid of It
The good news is that visceral fat yields fairly easily to exercise and diet. However, Subcutaneous fat located at the waist — the “pinchable” stuff — can be frustratingly difficult to budge. Here’s how you can tackle both. For Subcutaneous fat, you will have to pay special attention to your diet.
1- Diet: What to Eat
Diet is key to reducing belly fat. Pay attention to portion size, and pick your macronutrients (protein, fat and carbohydrates) wisely. Emphasize complex carbohydrates (fruits, vegetables, and whole grains) and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks. Replacing saturated fats and trans fats with polyunsaturated fats can also help.
2- Diet: Know Your Macros (Macronutrients)
Eating enough protein will allow your body to build and repair its muscle tissue. As a result, this will help you maintain or develop your muscle mass.
Learn more: Macronutrients: What is the Ideal Breakdown?
Need more guidance? Try a Fitnescity assessment.
3- Exercise: If you’re not active, start with some physical activity
The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day (and perhaps up to 60 minutes per day) to control weight.
This is especially important if you have not been active for a while, as it will reduce your risk of injury.
4- Exercise: Add strength training to your routine
Strength training can help fight abdominal fat. When you’re losing weight through cardio exercises, you generally lose both fat and muscle, and you therefore do not decrease your body fat percentage. The absence of resistance training in your routine, could actually slow down your metabolism by losing lean muscle mass, especially if you are also restricting your calories.
With regard to the science and myths of “spot training,” the short answer is that “ab exercises” like sit-ups can tighten abdominal muscles, but it won't get at visceral fat.
DO HEAVY WEIGHTS HELP?
When you lift weight that's closer to your one-rep max, you get a hormonal boost because your system senses you're under stress and that your skeletal system is under stress from lifting heavy, according to Rondel King, MS, CSCS, an exercise physiologist at NYU Langone's Sports Performance Center. This boost is in the form of testosterone, an anabolic hormone that helps your muscles grow.
5- Sleep: Make sure you do get enough sleep
You should aim for 7-8 hours of sleep per day. Here’s how you can achieve this:
Reduce stress
Improve your emotional well-being
Limit caffeine and alcohol
If you continue experiencing problems with your sleep, consider talking to a healthcare professional.