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October 9, 2022, 2:30 PM · 5 min read
Body fat analysis with electronic bioelectrical impedance scale at weight loss clinic.
Female doctor measuring waist of overweight woman with measuring tape in clinic
Man and woman holding their bellies while sitting on the bed suffering from extra weight.
Woman shows excess fat of the waist while sitting on her sofa.
Woman checking blood sugar level while sitting on bench
We all know that too much body fat is unhealthy, but did you know it can actually turn deadly?
Hidden deep in your abdomen is visceral fat and it coils around your organs causing serious health issues like stroke, diabetes, some cancers and more. Since you can't see it, feel it or touch it, chances are you don't know it's there, but it can kill you. So how do you know if you have it? Eat This, Not That! Health spoke with experts who explain what to know about visceral fat and three signs you have it. Read on—and to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID .
Dr. Brian Fisher MBBCh MBE MSc FRSA, Clinical Director at Evergreen Life and a medical expert with more than 42 years' experience as a general practitioner tells us, "Most of us know it's not healthy to be carrying excess body fat. But certain types of fat can be even more harmful than we may realize, especially if we develop too much of it. Visceral fat, which is stored around your organs, can contribute to a range of dangerous health conditions, such as heart disease, dementia and cancer. Visceral fat is essentially a build-up of intra-abdominal adipose tissue… Or, in simpler terms, it's fat that's stored deeper than normal belly fat. It wraps around your major organs, including the liver, pancreas and kidneys. Nasty stuff."
Joanna Wen, a certified weight loss coach with Spices&Greens shares, " Visceral fat is a type of fat that surrounds our organs and is stored in our abdominal area. The other type of fat we have is the subcutaneous fat that sits just under our skin. Visceral fat is the most dangerous type of fat in our body because of its proximity to our core organs and can increase your risk of developing diabetes, heart disease, and other chronic health conditions."
Kent Probst, personal trainer, kinesiotherapist and bodybuilder with Long Healthy Life adds, " It's important for people to do annual blood testing. High levels of estradiol in men are associated with abdominal fat. High levels of visceral fat, or abdominal obesity, is also associated with metabolic syndrome, a combination of lipid abnormalities, hypertension, and glucose intolerance."
Dr. Fisher explains, "A CT or MRI scan is the only way to accurately and definitively diagnose visceral fat and if you have too much of it. However, these are costly and time-consuming scans and not easily available to everyone. Your GP can use general measurements and guidelines to estimate your visceral fat levels and the potential health risks. You can also buy bioimpedance scales to help measure visceral fat. These work by sending a small electrical current through your body when you step on the sensors, that measures the amount of resistance from body fat. These are available at a range of prices but can only give you an estimation of your body fat. But there are other simple and free ways you can estimate your visceral fat yourself."
Find and then measure the smallest part of your waist, this is usually located right above your belly button. This measurement is your waist circumference‍
Next, find and measure the widest part of your buttocks or hips. This measurement is your hip circumference‍
Divide your waist circumference by your hip circumference. The result you get is your waist-hip ratio
A 2008 report by the World Health Organization (WHO) cited a 2001 study , which stated that waist-to-hip ratio above .85 for women and .90 for men indicates abdominal obesity. There is a strong correlation between visceral fat and waist-hip ratio. So if your ratio is above those recommended levels, it's likely you'll have high visceral fat levels.
You can also use the waist-height ratio (WHtR). This may be a more suitable method for people with Type 1 diabetes, according to a 2020 study . All you have to do is divide your waist circumference by your height. This can be done in either centimetres or inches, just make sure both are the same units. An ideal waist-height ratio is no greater than 50 ."
Wen explains, "There are several factors that can contribute to visceral fat accumulation:
-Excessive alcohol intake: alcohol has also been shown in studies t o suppress fat burning, and excess calories from alcohol are stored as belly fat, resulting in an unsightly beer belly.
-Imbalance In Gut Microbiome: studies have found that the gut microbiome of overweight individuals has specific bacteria that may increase the number of calories that are absorbed from food compared to normal weight individuals.
-Stress: when your body is under stress, it produces cortisol, also known as the "stress hormone", to respond to the stress. Unfortunately, excess cortisol can cause weight gain, and much of the extra calories end up going to the abdominal region due to this high level of stress hormone.
-People who are carrying around excess weight are more likely to have visceral fat. Additionally, older adults and postmenopausal women are also at greater risk."
Wen says, "A waist size of 35 inches or more for women and 40 inches or more for men indicates an excess of visceral fat. This puts you at significant risk of heart disease and diabetes."
Wen explains, "Your body mass index, or BMI, is a measure of your body fat based on your height and weight. A BMI of 30 or above indicates that you are obese. This means that you have a higher than normal amount of body fat and likely an accumulation of visceral fat."
According to Wen, "Having too much visceral fat can cause your body to become insulin resistant, meaning that your body doesn't effectively process sugar. This can lead to high blood sugar levels, which, over time, can damage your organs and lead to serious health problems."
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Perreault L, et al. Obesity in adults: Prevalence, screening, and evaluation. https://www.uptodate.com/contents/search. Accessed May 10, 2019.
Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Disorders. https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/all-content. Accessed May 10, 2019.
Hoffman BL, et al. Menopausal transition. In: Williams Gynecology. 3rd ed. New York, N.Y.: McGraw-Hill Education; 2016. https://accessmedicine.mhmedical.com. Accessed May 21, 2019.
AskMayoExpert. Obesity (adult). Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2018.
Physical Activity Guidelines for Americans, 2nd ed. U.S. Department of Health and Human Services. https://health.gov/paguidelines/second-edition. Accessed May 21, 2019.

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What does your waistline say about your health? Find out why belly fat is more common after menopause, the danger it poses — and what to do about it.
An expanding waistline is sometimes considered the price of getting older. For women, this can be especially true after menopause, when body fat tends to shift to the abdomen.
Yet an increase in belly fat does more than make it hard to zip up your jeans. Research shows that belly fat also carries serious health risks. The good news? The threats posed by belly fat can be reduced.
Your weight is largely determined by three main factors:
If you eat too much and exercise too little, you're likely to carry excess weight — including belly fat.
Also, your muscle mass might diminish slightly with age, while fat increases. Loss of muscle mass also decreases the rate at which your body uses calories, which can make it more challenging to maintain a healthy weight.
Many women also notice an increase in belly fat as they get older — even if they aren't gaining weight. This is likely due to a decreasing level of estrogen, which appears to influence where fat is distributed in the body.
The tendency to gain or carry weight around the waist — and have an "apple" rather than a "pear" shape — might have a genetic component as well.
Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle. Visceral fat is belly fat that accumulates in your abdomen in the spaces between your organs. Too much visceral fat is strongly linked with a greater risk of serious health problems.
The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin (subcutaneous fat). It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs.
Although subcutaneous fat poses cosmetic concerns, visceral fat is linked with far more dangerous health problems, including:
Research also associates belly fat with an increased risk of premature death — regardless of overall weight. In fact, some studies have found that even when women were considered a normal weight based on standard body mass index (BMI) measurements, a large waistline increased the risk of dying of cardiovascular disease.
So how do you know if you have too much belly fat? Measure your waist:
For women, a waist measurement of more than 35 inches (89 centimeters) indicates an unhealthy concentration of belly fat and a greater risk of health problems.
You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat. However, visceral fat responds to the same diet and exercise strategies that help you shed excess pounds and lower your total body fat. To battle belly fat:
Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least 150 minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week.
If you use a step counter, remember that it takes an average of 10,000 steps a day to prevent weight gain. Some studies indicate it might take 15,000 steps a day to prevent the regain of weight after significant weight loss.
Strength training exercises also are recommended at least twice a week. If you want to lose weight or meet specific fitness goals, you might need to exercise more.
To lose excess fat and keep it from coming back, aim for slow and steady weight loss. Consult your doctor for help getting started and staying on track.
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