Unlike the fat you can pinch just under your skin (called subcutaneous fat), visceral fat is stored deep inside your abdomen, surrounding your vital organs like your liver, pancreas, and intestines. And while we all carry some amount of it, too much visceral fat can silently increase your risk for a number of serious health issues.
Why Is Visceral Fat Dangerous?
Because of its location around major organs, visceral fat is especially harmful. It’s biologically active, meaning it produces hormones and inflammatory substances that can disrupt normal body functions. Here’s what excess visceral fat can lead to:
- Heart disease
- Type 2 diabetes
- High blood pressure
- Fatty liver disease
- Certain cancers
- Increased risk of stroke
Even people who appear thin on the outside can have dangerous levels of visceral fat—sometimes called “TOFI” (Thin Outside, Fat Inside). That’s why focusing only on weight or BMI doesn’t always give the full picture.
How Do You Know If You Have Too Much Visceral Fat?
You can’t see it directly, but there are a few signs and risk factors:
- A waist circumference over 40 inches for men or 35 inches for women
- An “apple-shaped” body
- A sedentary lifestyle
- Poor diet, high in sugars and processed foods
- High stress levels or poor sleep
Blood work and imaging tests (like DEXA scans or CT scans) can also give insight into visceral fat levels when needed.
What Can You Do About It?
The good news is, visceral fat responds well to lifestyle changes. Here are some of the most effective strategies:
- Prioritize whole, nutrient-dense foods
- Cut back on sugar and processed carbs
- Exercise regularly—especially aerobic activity and strength training
- Get quality sleep and manage stress
- Limit alcohol
- Stay consistent—small steps add up
If you’re concerned about your visceral fat levels or want to assess your risk, we can take a closer look together and build a personalized plan.
Your health is about more than just a number on the scale. Visceral fat may be hidden, but with the right steps, we can bring it under control and significantly improve your long-term health.
As always, I’m here to support you every step of the way.
If you’re concerned about visceral fat, then please do not hesitate to schedule a consultation or call us directly to learn more about our Wellness Program.
