Visceral fat: the hidden fat that matters most

Visceral fat is stored deep inside the abdomen, around organs such as the liver and kidneys. Unlike the fat stored just beneath the skin, it isn't something you can see or measure from your weight alone.

Having some visceral fat is normal. However, higher levels are associated with a greater risk of health problems, including type 2 diabetes, cardiovascular disease, high blood pressure and fatty liver disease.

Importantly, you don't need to be overweight to have higher levels of visceral fat. Someone with a BMI in the healthy range can still carry more fat around their abdomen than is ideal for their health.

This is one of the limitations of using weight or BMI on their own. Looking at body composition and where fat is stored can provide additional information about your health.

What is the difference between visceral and subcutaneous fat?

Most of the body fat you can see or pinch is called subcutaneous fat. It sits directly beneath the skin and acts as an energy store and helps to insulate the body.

Visceral fat is different. It sits deeper inside the abdominal cavity, surrounding internal organs.

Higher levels of visceral fat are associated with changes in the way the body handles blood sugar and fats. It is also linked with inflammation and an increased risk of several metabolic and cardiovascular conditions.

This doesn't mean that having visceral fat automatically causes these conditions. However, a higher level can be one of several factors that contribute to a person's overall health risk.

Why does visceral fat matter?

Visceral fat is metabolically active, meaning it can release fatty acids and other substances that affect how the body works.

Higher levels have been associated with:

• Insulin resistance and type 2 diabetes
• Cardiovascular disease
• High blood pressure
• Stroke
• Fatty liver disease

These conditions can develop without obvious symptoms. You may feel completely well while carrying excess visceral fat, which is why looking at measurements such as waist size and body composition can provide useful additional information.

Can you have visceral fat with a healthy BMI?

Yes. BMI is calculated from your height and weight, so it doesn't show where fat is stored or how much of your weight is made up of muscle and fat.

For example, someone who has a healthy BMI may still carry a higher proportion of their fat around their abdomen. Equally, someone with a lot of muscle may have a higher BMI without having high levels of body fat.

Fat distribution can also change with age. As people get older, they may lose muscle and gain more fat around the abdomen, even if their overall weight doesn't change significantly.

This is why BMI is useful as one measure of health, but it shouldn't be considered on its own.

How is visceral fat measured?

Because visceral fat sits inside the abdomen, you can't measure it simply by standing on a set of scales.

CT and MRI scans can measure visceral fat more directly and are among the most precise methods available. However, they're not normally used simply to monitor body composition.

For everyday health assessment, there are more practical ways to look at abdominal fat and body composition.

Waist-to-height ratio

Your waist-to-height ratio compares your waist measurement with your height. It can provide an indication of how much fat you're carrying around your middle.

For adults with a BMI below 35, waist-to-height ratio can be used alongside BMI to give a better indication of how much fat you're carrying around your middle. As a general guide, your waist measurement should be less than half your height.

Body composition analysis

A Bluecrest body composition scan uses bioelectrical impedance to estimate different components of your body. This includes visceral fat, body fat, muscle mass, hydration and other measurements.

This provides more information than weight or BMI alone. However, it's important to understand that body composition analysis estimates visceral fat rather than measuring it directly in the way a CT or MRI scan can.

The results can also be affected by factors such as hydration, so body composition measurements are particularly useful when you're looking at changes over time.

What causes visceral fat to increase?

There isn't one single cause of higher visceral fat. Where your body stores fat is influenced by a combination of diet, physical activity, sleep, age, hormones and genetics.

Diet and alcohol

Regularly consuming more energy than your body needs can contribute to an increase in body fat, including visceral fat.

A diet high in heavily processed foods, refined carbohydrates and free sugars can make it harder to maintain a healthy body composition. Alcohol can also add significant calories to your diet.

This doesn't mean you need to remove particular foods completely. Eating a balanced diet and keeping sugary foods, drinks and alcohol in moderation can help support a healthier body composition.

Physical activity

Spending little time being physically active is associated with higher levels of abdominal fat.

Both aerobic exercise, such as walking, running or cycling, and resistance training, such as weights, can help reduce body fat and improve metabolic health. Including a mixture of activities can be a useful approach.

Sleep

Regularly getting too little sleep has been associated with higher levels of visceral and abdominal fat.

Sleep is therefore worth considering alongside diet and exercise when you're trying to improve your body composition. Most adults should aim for around seven to nine hours of sleep each night.

Age and hormones

Body composition naturally changes as we get older. Muscle mass can decrease while body fat increases, and fat may become more concentrated around the abdomen.

Hormonal changes can also affect where fat is stored. Before symptoms of menopause, women generally tend to store more fat around the hips and thighs, while men are more likely to store fat around the abdomen. After menopause, changes in hormone levels can lead to more abdominal fat.

Genetics

Genetics can also influence where your body is more likely to store fat. This means two people with similar diets, activity levels and BMIs can have quite different patterns of fat distribution.

How can you reduce visceral fat?

There isn't a specific exercise or food that targets visceral fat on its own. However, the lifestyle changes that support a healthy body weight and body composition can also help reduce abdominal and visceral fat.

Be more physically active

Regular aerobic activity can help reduce body fat, while resistance training helps maintain and build muscle.

NHS guidance recommends at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous activity, alongside strengthening exercises on at least two days a week.

If you're currently inactive, you don't need to start with this amount straight away. Building up gradually and finding activities you can do regularly can make it easier to maintain the habit.

Eat a balanced diet

Aim for a varied diet that includes vegetables, fruit, wholegrains, beans, lentils, nuts, seeds and other sources of fibre, alongside sources of protein.

It can also help to reduce your intake of sugary drinks, foods high in free sugars and heavily processed foods. If you drink alcohol, keeping within the recommended limits can reduce the amount of additional energy you're consuming.

Get enough sleep

Making time for regular, sufficient sleep can support your overall health and may help with maintaining a healthier body composition. Try to keep a consistent sleep routine and aim for around seven to nine hours a night.

Manage stress

Long-term stress can affect sleep, eating habits and physical activity, all of which can influence body composition. Finding ways to manage stress that work for you, such as regular exercise, time outdoors or relaxation techniques, can support your wider health.

Why is it useful to track visceral fat?

Visceral fat isn't visible from the outside, so measurements can provide information that weight alone can't.

If you're using body composition analysis to monitor changes, repeating the measurement after several months can help you see whether changes to your diet, activity levels or other lifestyle habits are affecting your body composition.

A visceral fat result shouldn't be looked at in isolation. Your blood pressure, blood glucose, cholesterol, waist measurement, BMI and other health factors can all contribute to an understanding of your overall health.

If you're concerned about a result, particularly alongside raised blood pressure, blood glucose or cholesterol, speak to your GP or another healthcare professional.

Frequently asked questions

What is a healthy visceral fat level?

There isn't one universal healthy visceral fat number because different body composition devices use different methods and scales to estimate it.

If you're having a body composition scan, it's important to use the reference information provided with that particular test and look at changes over time rather than comparing results from different devices.

Can you have a flat stomach and still have visceral fat?

Yes. The amount of visceral fat you carry can't be reliably judged from how your abdomen looks. Someone who appears slim can still have a higher level of abdominal or visceral fat.

Does BMI measure visceral fat?

No. BMI is based on height and weight, so it doesn't show where fat is stored. Measures such as waist-to-height ratio and body composition analysis can provide additional information about fat distribution.

Does exercise reduce visceral fat?

Regular physical activity can help reduce abdominal and visceral fat. Both aerobic exercise and resistance training can be beneficial, while combining different types of activity can support overall health and fitness.

Does visceral fat increase with age?

It can. As people get older, changes in muscle mass, activity levels and hormones can affect body composition and may lead to more fat being stored around the abdomen.

Can visceral fat be reduced without losing weight?

Changes in body composition don't always result in a large change on the scales. Exercise, particularly resistance training, can help maintain or build muscle while reducing body fat. This is one reason why looking at body composition alongside weight can be useful.

Check your visceral fat with Bluecrest Wellness

If you'd like to look beyond your weight and BMI, a Bluecrest body composition scan can provide more detail about your body composition. The scan estimates visceral fat alongside body fat percentage, muscle mass, body water and other measurements.

Your results are presented in a personalised results report, helping you understand your measurements and track changes over time. Your report explains your results and uses green, amber and red flags to highlight areas that may need attention.

Explore the Bluecrest Body Composition Scan.

Need help? Call free on 0800 652 2183 to speak to one of our team.

This article is for general health information purposes and does not constitute medical advice. If you have concerns about your health assessment results, please speak with a healthcare professional.