Why Monitor Visceral Fat Levels and How to Improve Them?
What Are the Values of Visceral Fat and How Does It Affect Our Health?
Visceral fat, or internal fat, is adipose tissue stored deep in the abdominal cavity. Unlike subcutaneous fat, which is stored just under the skin and is easily visible, visceral fat surrounds internal organs such as the liver, pancreas, or intestines. Many people often do not realize that excessive amounts of visceral fat can be more dangerous than regular weight gain because it represents a hidden risk to their health.
What is Visceral Fat and Why is it Important?
Fat in our body serves several functions, such as storing energy and protecting organs. Visceral fat has a specific role as it protects internal organs from impacts and keeps them in the right place. However, if its amount exceeds healthy levels, it can start damaging our body. Visceral fat produces inflammatory substances that negatively affect metabolism and contribute to the development of several chronic diseases.
The values of visceral fat are measured using special devices such as bioimpedance analyzers or imaging methods (CT, MRI). The results show how much fat is stored between internal organs. Optimal visceral fat values are an important indicator of overall health and the risk of future problems.
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What Are the Ideal Values of Visceral Fat?
Visceral fat values should range from 1–12, with any values above this range potentially indicating an increased health risk. People with values above 12 have a higher likelihood of developing chronic diseases, such as heart disease, type 2 diabetes, inflammatory diseases, and some types of cancer. Conversely, values below this threshold indicate that the body is in relatively good health, and the risk of the aforementioned diseases is lower.
High visceral fat values are often associated with metabolic disorders, such as insulin resistance, elevated triglyceride levels in the blood, high blood pressure, or impaired liver function. Metabolic syndrome can also occur, a condition that significantly increases the risk of heart disease and other serious illnesses.
How Do I Know If I Have High Visceral Fat Values?
While visceral fat values can be accurately measured through professional examinations, there are other ways to indicate excess visceral fat. One of the first indicators is waist circumference. If the waist circumference is greater than 94 cm for men and greater than 80 cm for women, it may indicate higher visceral fat values and thus increased risk of health complications.
It is also important to monitor changes in your weight and body composition, especially if you lead a sedentary lifestyle and consume a calorie-rich diet. If you notice that you are gaining weight primarily in the abdominal area, this is another signal that your visceral fat values may be elevated.
How to Reduce Visceral Fat Values?
The good news is that visceral fat can be reduced. Although it is not possible to target just this specific area of the body, an overall reduction in body fat usually leads to a decrease in visceral fat. Here are the main steps to achieve this:
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Regular Exercise: Aerobic exercises, such as running, swimming, or cycling, are key to effective fat burning. Studies show that people who engage in at least 150 minutes of physical activity per week have lower visceral fat values. Also, do not forget about strength training, which improves metabolism and promotes muscle growth, thereby increasing calorie burning.
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Balanced Diet: A healthy diet rich in proteins, vegetables, whole grains, and healthy fats can significantly reduce visceral fat values. Conversely, avoid simple sugars, refined carbohydrates, and industrially processed foods, which increase blood sugar levels and promote fat storage.
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Quality Sleep: Lack of sleep is often an overlooked factor in the fight against visceral fat. When we sleep less than 6 hours a day, the body produces more of the stress hormone cortisol, which promotes fat storage in the abdominal area. Try to maintain a regular sleep schedule and aim for 7–8 hours of sleep daily.
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Stress Reduction: Chronic stress and high levels of cortisol can lead to the accumulation of visceral fat. Techniques like yoga, meditation, or mindfulness can help reduce stress levels and maintain hormonal balance.
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Hydration and Limiting Alcohol: Drinking sufficient water helps the body with detoxification and improves metabolism. Conversely, excessive alcohol consumption promotes the accumulation of visceral fat, so it is advisable to limit it to a minimum.
Why Is It Important to Keep Visceral Fat Values in Check?
Maintaining visceral fat values within a normal range is key to long-term health. Excess visceral fat not only burdens organs but also increases the risk of serious diseases. In addition to affecting physical health, visceral fat values can also impact mental health. Increased visceral fat is associated with a higher likelihood of developing depression and anxiety disorders.
Therefore, if you find that your visceral fat values are elevated, it is a good idea to consider lifestyle changes. Healthy eating habits, regular exercise, quality sleep, and stress management can lead to positive changes and reduce the risk of health complications.
Visceral fat is an important indicator of our health, and we should pay attention to it. Visceral fat values can warn of risks associated with obesity, diabetes, and heart disease. Monitoring these values and adopting a healthy lifestyle can contribute to a longer and higher quality life. If you suspect that your visceral fat values are high, it is advisable to consult with a doctor and take steps to reduce them.
