You’re Hiding Something Toxic Inside Your Body
Visceral Fat and the Harm It Causes
I don’t know anybody who doesn’t hate fat. But usually, it’s all about what’s on the outside—the belly rolls, the love handles, the stuff you can pinch. That’s the fat we obsess over, the fat we want gone.
But what if I told you there’s another kind of fat that actually deserves your hate? One that’s not just sitting there but actively sabotaging your health? Meet visceral fat—the silent killer hiding deep inside your belly.
You can’t see it, but trust me, you need to get rid of it. Here’s why—and how.
What Is Visceral Fat?
Fat storage is your body’s way of preparing for tough times. It stores excess energy for later use, ensuring survival when food is scarce. In modern times, however, food is everywhere, and excess calories turn into stubborn fat.
The body stores fat in different ways. Subcutaneous fat is the soft, pinchable fat found just beneath the skin—it’s what gives shape to your arms, thighs, and hips. Initially, when there’s excess energy, the body deposits it there.
But once subcutaneous storage fills up, the body shifts gears, tucking away fat around vital organs like the liver, stomach, and intestines. This deep, hidden fat is known as visceral fat—and unlike subcutaneous fat, it’s far more dangerous.
The Problem With Visceral Fat
Visceral fat cushions your organs, while subcutaneous fat provides insulation and stores energy. Sounds harmless, right? Not exactly.
Both types of fat release hormones and inflammatory chemicals into your bloodstream, but visceral fat is far more harmful because of where it sits.
Unlike subcutaneous fat, which drains into the general circulation and gets diluted, visceral fat releases its contents directly into the portal vein—sending a concentrated dose of free fatty acids and inflammatory substances straight to the liver.
This direct route to the liver disrupts metabolism, increasing the risk of insulin resistance and liver problems. Even a little visceral fat can cause big health issues, making it far more dangerous than fat stored elsewhere.
Research has linked visceral fat to several serious health conditions.
Cardiovascular Diseases
Visceral fat contributes to plaque buildup in arteries, increasing the risk of heart attacks and strokes. It also raises triglyceride levels, further stressing the cardiovascular system.
High Cholesterol
Fatty acids in the blood increase bad cholesterol (LDL) and lower good cholesterol (HDL). Over time, this imbalance accelerates the development of atherosclerosis, hardening and narrowing the arteries.
High Blood Pressure
The inflammatory chemicals from visceral fat cause blood vessels to narrow, leading to hypertension. This forces the heart to work harder, increasing the risk of heart failure.
Alzheimer’s Disease
Studies suggest that visceral fat may promote brain inflammation, a factor linked to cognitive decline and conditions like Alzheimer’s disease. Studies also link high visceral fat with a greater accumulation of problematic proteins known to cause the disease.
Most visceral fat has also been associated with reduced brain volume and brain tissue damage in older people.
Stroke
Damaged blood vessels increase your risk of stroke because of the likelihood of blood clot formation, which can block arteries and cut off oxygen supply to the brain.
Type 2 Diabetes
Increased fatty acids from visceral fat flood the liver, triggering it to produce more glucose. This forces the pancreas to release extra insulin to decrease blood sugar levels.
Over time, the constant demand for insulin wears out the insulin-producing cells in the pancreas, leading to insulin resistance and, eventually, type 2 diabetes.
Liver Disease
Visceral fat contributes to fatty liver disease by depositing fatty acids directly into the liver, causing fat buildup in liver tissues. Over time, this may lead to liver damage and dysfunction. If left unchecked, this can progress to permanent liver damage.
Pains and Aches
Excess weight in the midsection shifts posture and adds stress to the spine. This additional pressure can lead to chronic pain, herniated discs, and reduced mobility.
Chronic inflammation can also cause painful joints, leading to arthritis as the added weight strains joints and accelerates cartilage breakdown.
Cancer
Research links visceral fat to a higher risk of cancers like colorectal and breast cancer. This may be due to its role in producing hormones and inflammatory compounds that promote tumor growth.
How Do I Know If I Have Visceral Fat?
Unlike subcutaneous fat, you can’t pinch visceral fat—it’s deep inside your body, surrounding your organs. However, the most apparent sign is belly fat.
Get a tape measure. If you get more than 35 inches (if you’re a woman) or 40 inches (if you’re a man), that’s a strong indicator that you have excess toxic fat.
Here are other simple ways to estimate your visceral fat levels:
Waist-to-hip ratio: Measure the narrowest part of your waist, then the widest part of your hips. Divide your waist size by your hip size. If you get a high number (0.85 for women and 0.90 for men), you’re more likely storing fat in your belly than in safer areas like your hips or thighs.
Waist-to-height ratio: This one’s even easier—just measure your waist and compare it to your height. If your waist is over half your height, you probably have more visceral fat than you should.
Body shape: Those with an “apple-shaped” body tend to carry more visceral fat, while “pear-shaped” bodies store more subcutaneous fat.
Why Do I Have Visceral Fat?
Some factors are beyond your control when it comes to visceral fat storage. Genetics, age, and hormones all affect how and where your body stores fat.
Certain people are simply more prone to carrying fat in their midsection. Men are more likely to store visceral fat than women, though women’s risk increases significantly after menopause due to hormonal changes.
Aging also makes visceral fat harder to lose, as metabolism slows down and muscle mass decreases.
Don’t be discouraged, though! Many lifestyle factors contribute to visceral fat—and these are within your control. These include your diet, blood sugar levels, stress, and activity levels.
Genetics may set the stage, but your habits determine how much visceral fat you end up with.
Is There a Way to Get Rid of It?
Yes! But it’s not as simple as doing endless crunches. Losing visceral fat requires a full-body approach. Diet, exercise, stress management, and sleep all play a role. The good news?
Visceral fat is often the first to go when you start making healthy changes.
The Fat You Can’t See—but Should Worry About
Visceral fat hides deep in your belly, but don’t let that fool you—it’s one of the most harmful types of fat your body can store.
It fuels inflammation, increases disease risk, and can sneak up on even the slimmest people.
You can help your body get rid of it! Every step you take toward a healthier lifestyle makes a difference.
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