Visceral Fat

What is Visceral Fat? 

Visceral fat is the excessive accumulation of fat found in the abdominal region of the stomach. It is the extra bulgy skin that comes between your fingers when you pinch over your stomach. When we talk about “what is visceral fat”, the meaning of it can be understood from the word visceral itself. Visceral means something present on the internal side of the body beneath the skin. It is sometimes also known as organ fat or intra-abdominal fat. It is considered to be different from other types of body fat due to its harmful consequences. From the above definition, we can conclude the exact meaning of "what is visceral fat" is. 

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What are the Other Types of Body Fat?

There are a total of 6 types of body fat out of which one is visceral fat. Following is a list of all the different types of body fat. 

  1. White Fat

White fat is found all over the body and is one of the necessary types of body fat. It usually consists of white and large cells and hence the name comes as white fat. This fat supports the regular metabolism of the body. It especially triggers the release of various necessary hormones such as insulin, cortisol, growth hormone, estrogen, etc. The white fat levels vary accordingly with the person. High white fat levels can also lead to serious health issues like cancer, heart stroke, high blood pressure, etc. Therefore, it is always advisable to know how to reduce visceral fat.

  1. Brown Fat

This is the most primitive type of body fat found in the human body. Brown fat is found in babies as it helps in keeping their bodies warm. In the initial days of life, the body of a newborn baby burns fatty acids in order to maintain optimum body temperature. But, this fat remains in the human body even at adulthood. Brown fat can be found in the neck and shoulder area of an adult also. 

  1. Subcutaneous Fat

Subcutaneous fat is found right beneath our skin layers. It can be felt either by pinching or squeezing any part of your skin. This fat is mostly found in our thighs, stomach, arms, buttocks, etc. Our total body fat is actually calculated by measuring subcutaneous fat with the use of a caliper. This fat is necessary for our body but can also become harmful when increased to a high level.  Therefore, if this fat increases, then you should know how to reduce visceral fat. 

  1. Healthy and Essential Fat

Another category of fat involves essential fat. It is counted amongst the healthy types of body fat as they do not harm your body. This fat essentially makes up the structure of the vital organs of our body. Essential fats are found in our brain, nerves, bone marrow, etc. It serves many functions such as regulating the release of hormones, temperature regulation, and nutrient absorption, etc. 

  1. Lower Body Fat

This is the fat that is responsible for the pear-shaped body of an adult. It gets accumulated in the lower parts of the body such as buttocks, thighs, etc, and is mostly found in women. 

What Causes Visceral Fat?

Before we get into the process of how to eliminate visceral fat, it is first necessary to understand its cause. The following are the reasons behind the rise of visceral fat in anyone's body. 

  1. Poor Eating Habits- A diet rich in carbohydrates can increase the levels of visceral fat. 

  2. Genetics- In many cases, genetics have been found to be responsible for the accumulation of fat. 

  3. Excessive Intake of Alcohol- Alcohol lowers the rate of metabolism that gives rise to high-fat levels in the body.

What are The Different Ranges of Visceral Fat?

Based on the amount of visceral fat present in the belly of a person, the categories are as follows:-

  • Normal/Admissible Range- Visceral fat levels ranging between 0 to 12 are normal. 

  • Harmful Range- People with visceral fat levels more than 13 are a matter of concern. 

How to Reduce Visceral Fat?

For people suffering from high visceral fat levels, how to get rid of visceral fat is their biggest issue. But, the real answer to how to decrease visceral fat lies in the simplest hacks only. The following are some of the tips that help in reducing visceral fat levels. 

  • Exercise daily

  • Eat a protein-rich diet

  • Take an adequate amount of sleep

  • Do not eat junk food

  • Minimize the consumption of alcohol

  • Avoid taking stress

Fun Fact 

Did you know that people with more high levels of visceral fat are said to have a “beer belly”? A few scientific researchers are in favor of this statement. They have found out that people suffering from this condition are prone to drinking beer. This eventually triggers the levels of visceral fat. Amongst all the professions, people who are into aerobics have the least probability of getting high visceral fat levels.

FAQ (Frequently Asked Questions)

1. Why is Visceral Belly Fat Harmful? 

There are many harmful consequences of visceral fat. The visceral fat meaning is evident from its name itself as visceral means something present inside the body near the torso region. It is the extra amount of fat that gets accumulated near the abdomen. It gives rise to an apple shape body that impacts the health of the person very badly. An excessive amount of visceral fat impacts the regular metabolism of the body. It can cause serious health conditions such as type-2 diabetes, heart diseases, heart stroke, and increased blood pressure. These consequences can be highly fatal if the person falls in a high-risk visceral fat range. 

2. How to Burn Visceral Fat? 

Irrespective of the harmful consequences, it is easy to get rid of visceral fat. Things you should know of how to lose visceral fat. Following are some of the simple day-to-day activities that can help a person reduce visceral fat:-

  1. Consume Less Amount of Carbohydrates- 

Carbohydrates facilitate the rate of accumulation of many types of fats in the body. This is what makes it important to intake a low-carb diet. 

  1. Exercise Regularly- 

Daily exercise and workout sessions help in reducing calories and eliminate the causes of visceral fat growth in the body. 

  1. Eat a Protein-Rich Diet- 

A visceral fat normal range can be achieved by taking a protein-rich diet. This boosts the metabolism process and prevents fat accumulation in the body.  

  1. Take Optimum Sleep- 

It is important to take an adequate amount of sleep. Because a lack of sleep may lead to increased visceral fat levels.