Visceral Fat: Get Rid of Dangerous Belly Fat

Summary of this blog

The blog discusses the distinction between visceral and subcutaneous fat, highlighting the importance of understanding the different roles each type plays in the body. Viszeral fat, located in the abdominal cavity and surrounding internal organs, serves as a protective measure and an essential energy reservoir. However, an excess of visceral fat poses significant health risks, even without the typical visual indicators like a prominent belly.

The text explores the risks associated with visceral fat, emphasizing its impact on metabolic activity and the production of various substances that can lead to serious health conditions such as diabetes, hypertension, and atherosclerosis. The differences between visceral and subcutaneous fat are outlined, pointing out that while both can be harmful in excess, visceral fat is considered more hazardous.

The origins and measurement of visceral fat are discussed, highlighting the role of hormones, gender differences, and the need for imaging techniques like MRI for accurate assessment. The blog stresses the importance of maintaining a healthy lifestyle through proper nutrition and regular endurance training to counteract the accumulation of abdominal fat.

The conclusion emphasizes the ability to lose excess abdominal fat relatively quickly through a combination of a healthy, calorie-conscious diet and consistent endurance training. It highlights the body's tendency to target visceral fat as the first source of energy during fat burning. The significance of adequate sleep, stress management, and patience in achieving successful results is also underscored. The blog serves as a comprehensive guide for individuals looking to understand, prevent, and address the health risks associated with abdominal fat.

End of summary

Fat varies depending on the context: not only in terms of nutrition but also when it comes to body fat. Body fat is divided into subcutaneous and visceral fat, with each type serving a specific and important function. However, caution is advised: an excess of what is perceived as "good" can quickly lead to negative consequences.

What is Visceral Fat?

What exactly is visceral fat? Visceral fat (derived from "viscera," Latin for organs) refers to fat deposits in the abdominal cavity that surround the internal organs. These fat reserves serve to protect vital organs from external impacts and act as significant energy stores that can sustain us for weeks without food in case of emergency. In extreme cases, however, large amounts of visceral fat can pose significant health risks. Poor visceral fat is often visually evident in the so-called apple-shaped body, also known as a beer belly. Nevertheless, visceral fat can already be present in risky amounts in individuals with a normal stature, even without a pronounced beer belly or visible obesity.

Differences between visceral and subcutaneous fat

In contrast to visceral fat, there is subcutaneous fat. This refers to the body's fat reserves located directly under the skin, playing a crucial role in insulation against cold. Subcutaneous fat protects arms, legs, and torso, particularly being stubborn around thighs, hips, and buttocks. An excess here is also far from beneficial for health, yet comparatively less severe than with visceral fat, often referred to as "bad" fat.

The formation of visceral fat

Our organism has developed a highly sophisticated survival system: In the case of a calorie surplus, it stores fat reserves in the abdominal cavity, which can quickly serve as an energy source in emergencies. This goes so far that the body, in times of stress, whether it be professional, personal, or life-threatening situations, signals through hormone release alone to store additional emergency reserves in the form of visceral fat.

Increased risk of disease from visceral fat

Why is the fat in the abdominal cavity so concerning? This is primarily due to the high metabolic activity of abdominal fat: Visceral fat produces numerous messengers, such as hormones and even inflammatory substances. The rapid availability as an energetic fuel also results in the continuous release of large amounts of fatty acids into the bloodstream. The circulating mixture of messengers and fat in the blood can lead, among other things, to diabetes, high blood pressure, and atherosclerosis (narrowing of blood vessels), significantly increasing the risk of heart attack and stroke.

Cause and measurement of visceral fat

Why some people are more prone to visceral fat than others is not yet precisely understood scientifically. It likely has much to do with hormonal balance: For example, men are more inclined to accumulate dangerous abdominal fat due to testosterone. On the other hand, estrogen, the female sex hormone, is suspected to build up fat reserves more in the areas of thighs, hips, and buttocks.

To determine the precise composition of the body, expensive imaging procedures such as an MRI are necessary. However, a useful value can also be manually determined: For this, one exhales gently and then measures the waist circumference at the level of the navel with a measuring tape. A value of up to 82 for women and 94 centimeters for men is considered low risk, given an average height. A waist circumference above 88 or 102 centimeters already indicates a critical level of visceral fat and a significantly increased risk. Similar aspects have already been discussed in our blog on BMI.

Get rid of dangerous belly fat

As quickly as abdominal fat accumulates, it can also be rapidly lost. Fortunately, visceral fat, serving as an energy reservoir, is the body's primary target in fat burning. Individuals at an increased health risk due to abdominal fat can achieve significant results through a healthy, calorie-conscious diet and regular endurance training. It is advisable to avoid unhealthy eating habits such as fast food, processed meals, alcohol, sugary drinks, and sweets. These habits can unnecessarily elevate blood sugar levels, providing so much energy that it can hardly be completely expended through physical activity. Any excess energy would be directly stored as fat reserves in the abdominal area.

On the fitness side, in addition to strength training, endurance training is recommended as it primarily engages the fat metabolism. This allows the body to directly tap into the easily accessible fat reserves stored in the abdominal region. It is also crucial to get sufficient sleep, minimize stress in daily life and work, and not let oneself be overly stressed by potential risks and dangers during the process. The associated hormone release could have an extremely counterproductive effect on the reduction of visceral fat, possibly even contrary to the desired outcome. As with weight loss for any other motivation, patience is essential for success, but it is worthwhile.