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What Is Visceral Fat In Human Body?

Visceral fat in the human body is the fat that resides around the organs, especially the liver and the stomach. It is about 1/10th of the total amount of fat stored in our body. Visceral fat is seen as a dangerous form of fat because it is associated with an increased risk of cardiovascular disease, diabetes, and even cancer. However, visceral fat does not necessarily mean that you are overweight. It is important to understand what visceral fat actually is and how it differs from other types of body fat.

How To Measure Visceral Fat?

Here are some ways of measuring the visceral fat level:

  • Waist Measurement: Visceral fat can be measured by getting a waist measurement and then subtracting 10 percent off your height to determine the amount of visceral fat you have.
  • Abdominal BIA: The best way to measure visceral fat is with a device called a bioelectrical impedance analysis (BIA). This test uses electrodes attached to your body, which send signals to a computer and then show you how much water is in your body—the more water, the more visceral fat.

A BIA isn’t always accurate—it depends on the amount of water you have in your body and if you’re dehydrated or too full of gas. So it’s best done when you’ve just finished eating or drinking something.

  • Sonogram: Another way to measure visceral fat is by having a sonogram done by your doctor. The sonogram will show where all the different types of fat are located on your body, including visceral fat—which can also help determine whether or not you’re at risk for certain diseases like heart disease or diabetes.
  • DEXA Scan: The DEXA scan involves taking x-rays of your body’s tissues at different angles to measure how much fat is stored in different areas of the body. This method is more accurate than other methods because it can detect changes in visceral fat levels over time at any location in your body—not just at a single location where you may have eaten differently during one visit!

How To Get Rid Of Visceral Fat?

Indeed, getting rid of visceral fat can be a challenge, but it’s not impossible. The good news is that the process is not as difficult as you may think. So don’t despair! There are some simple steps you can take with diet and exercise that will help reduce visceral fat and improve overall health!

As we mentioned, Visceral fat is located deep in your abdominal area, below your skin and muscles. It’s made up mostly of cells called adipocytes, which store energy in the form of fats. Visceral fat is also known as “abdominal” or “belly” fat. That means if you get rid of belly fat, you can be sure that you are doing your best.

Here are some more tips:

  1. Cut down on sugar.
  2. Exercise regularly; most importantly, consider doing aerobic exercises for 30 minutes daily.
  3. Avoid trans fats.
  4. Eat healthy foods such as foods enriched with calcium and vitamin D, fruits and vegetables.

What Foods Can Fight Visceral Fat?

Maintaining a low-carb diet is one of the best ways to get rid of visceral fat. Here are some foods you can eat to reduce visceral fat effectively:

  • Oatmeal: Eating oatmeal is a great way to fight visceral fat because it’s high in fiber and low in calories. Fiber helps move food through your body so that it can be digested and absorbed faster. This means that when you eat oatmeal, your body has to work harder to digest it—which means calories are burned off faster!
  • Dark Chocolate: In a study published in the journal Nutrition Research, researchers found that eating more dark chocolate was linked to a lower risk of visceral abdominal fat over time. The study also showed that those who ate more dark chocolate had higher levels of good fats in their blood plasma, which are associated with lower levels of visceral abdominal fat over time.

The research team also found that dark chocolate contains flavanols—plant compounds that have antioxidant activity—and cocoa powder is rich in flavonoids (plant compounds). Both contribute to its beneficial effects on health.

  • Avocado: If you’re looking for a way to lose visceral fat, avocados are one of the best options. Avocados are high in potassium, which helps your body retain sodium and water. This means that they’ll keep you fuller longer! They’re full of flavor, too! The fat in avocados is good for your waistline because it’s low in calories but high in flavor.

What Foods Can Increase Visceral Fat?

While eating foods like blueberries, broccoli, and whole grains is a great way to keep visceral fat at bay, there are some specific foods that have been found to make visceral fat worse.

One study found that people who ate foods high in free fatty acids had higher amounts of visceral fat than those who ate low-fat or no-fat foods. Free fatty acids are made when you digest food by breaking down triglycerides (the main form of fat in our bodies) into glycerol and FFA (free fatty acid). Another study found that drinking a lot of alcohol can actually decrease levels of good cholesterol (HDL), which is associated with lower levels of visceral fat.

What Exercises Target Visceral Fat?

The best exercises for targeting visceral fat are those that work the innermost layer of your abs and target the belly. The best way to do this is with reverse crunches, which engage your core and help you use more muscle by using more stabilizer muscles in your lower back. Running on a treadmill and walking steps are also good ways to burn belly fat.

Consider doing some of the following exercises to target belly fat:

  • Crunches
  • Sit-ups
  • Planks
  • Squats
  • Lunges
  • Bicycling
  • Treadmill running
  • Swimming


Once again, what is visceral fat in the human body? Visceral fat is more commonly known as ”deep belly fat.” Visceral fat is made up of adipocytes and causes inflammation and many other harmful effects. This type of fat is usually deposited around the organs, for example, the liver or intestines. And no, it’s not always due to a poor diet. In addition to having a poor diet that includes too much fast food and sweets, excessive sitting can also cause visceral fat gain.

Unlike subcutaneous fat, visceral fat is located inside the abdominal cavity. About 80% of visceral fat is made up of lipid tissue, and the remaining 20% is collagen and a few immune cells. Reducing visceral fat through exercise, diet, and proper sleeping habits are some of the best ways to go if you want to manage your weight. Be patient and follow a good weight management program or take advice from a doctor in this regard.


What is the difference between visceral fat and subcutaneous fat?

Our body contains two types of fat. These are subcutaneous fat and visceral fat. Subcutaneous fat is located under the skin and protects us from injury. Visceral fat sits inside the abdominal cavity, which is often referred to as the belly area.

Our body naturally stores calories in subcutaneous tissues, which are located between the skin and muscle tissues. However, visceral fat is not stored this way but within our bodies instead. It develops due to a number of factors, including high-calorie intake, unhealthy lifestyle habits such as lack of exercise and overeating, etc.


Marzia Khan
Marzia Khan

Marzia Khan, editor-in-chief and research manager of the HealthyRex platform, is a board-certified Physician Assistant whose practice locations include West U.S. She brings her years of experience in healthcare technology and clinical expertise, helping the team create high-quality, top-notch, and engaging contents that uphold the highest medical integrity. She began her journey with HealthyRex as the Senior Medical Writer since its launch in 2019. Before joining HealthyRex, she was a Medical Transcriptionist specializing in orthopedics, cardiology, IMEs, and record reviews. After years of practice, Marzia Khan transitioned from healthcare technology via her work at Augmedix, where she helped EHR system, secure messaging products, and clinical decision support tools for the healthcare system, to The U.S. Oncology Network overseeing areas of contents based on her medical expertise. She is now expanding her editorial oversight to the entire website and responsible for ensuring the accuracy of health information on HealthyRex. She also writes new articles, reviews and oversees the national network of doctors complying with the materials. Of note, she loves to travel and takes photos of the most colorful pockets.

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