What Does a Visceral Fat Reading of 20 Mean?
When a body composition scale, such as those made by Tanita, reports a visceral fat rating of 20, it places you firmly in the 'excessive' or 'severe excess' category. These devices typically use bioelectrical impedance analysis (BIA) to estimate your internal fat levels on a scale from 1 to 59. A healthy range is generally considered to be 1 to 12, with anything from 13 upwards signaling a health risk. A score of 20 is significantly above the healthy threshold and indicates a high degree of visceral fat accumulation. Unlike the pinchable subcutaneous fat just under your skin, visceral fat is deep within the abdomen, surrounding your internal organs. This means a high reading can be a critical early warning sign, even if you don't appear outwardly overweight or obese.
The Health Dangers of High Visceral Fat
Excessive visceral fat is often described as 'toxic' because it acts like an endocrine organ, releasing inflammatory proteins and hormones into your bloodstream. This metabolic activity is far more harmful than that of subcutaneous fat, and it significantly increases your risk of developing several serious health issues over time.
- Cardiovascular Disease: High visceral fat is strongly linked to hypertension, high cholesterol (lowering 'good' HDL and raising 'bad' LDL), and narrowed blood vessels, all of which increase the risk of heart attack and stroke.
- Type 2 Diabetes and Insulin Resistance: Visceral fat releases a protein called retinol-binding protein 4 (RBP4), which can increase insulin resistance. This makes it more difficult for your body to properly use insulin and regulate blood sugar, paving the way for type 2 diabetes.
- Certain Cancers: Studies have indicated a connection between high visceral fat and an increased risk of developing cancers, including colorectal and breast cancer.
- Metabolic Syndrome: A high visceral fat level is a key component of metabolic syndrome, a cluster of conditions that includes high blood pressure, high blood sugar, and abnormal cholesterol levels.
- Cognitive Decline: There is growing evidence linking excess visceral fat to a higher risk of developing dementia, including Alzheimer's disease.
How Is Visceral Fat Measured?
While an expensive CT or MRI scan is the most accurate way to measure visceral fat, several more accessible methods can provide a good estimate. It is important to use these measurements as a general guide and consult a healthcare professional for a more accurate assessment.
Methods of Visceral Fat Measurement
- Bioelectrical Impedance Analysis (BIA) Scales: These smart scales, like those from Tanita, send a small electrical current through your body to estimate your body composition. They provide a visceral fat rating, typically on a scale of 1 to 59. While convenient for tracking trends, these are estimates and can be influenced by hydration levels.
- Waist Circumference: A simple tape measure test can offer a quick indicator. A waist circumference of 40 inches or more for men, and 35 inches or more for women, is associated with a higher risk of health problems linked to visceral fat.
- Waist-to-Height Ratio: Research suggests that your waist circumference should be less than half of your height. A higher ratio can indicate elevated visceral fat levels and increased metabolic risk.
- DEXA Scan: This medical imaging technique provides a detailed and highly accurate breakdown of body composition, including separate measurements for subcutaneous and visceral fat.
Visceral vs. Subcutaneous Fat
| Feature | Visceral Fat | Subcutaneous Fat |
|---|---|---|
| Location | Deep in the abdominal cavity, surrounding organs like the liver, stomach, and intestines. | Just beneath the skin, the "pinchable" fat found on the belly, hips, and thighs. |
| Appearance | Not externally visible; contributes to a firm, protruding belly. | Visible and soft to the touch. |
| Metabolic Activity | Highly active; releases inflammatory proteins and hormones. | Less metabolically active and generally less harmful to health. |
| Health Risk | Strong link to chronic diseases, including heart disease, type 2 diabetes, and certain cancers. | Less associated with serious health issues, though excessive amounts are still a concern. |
| Response to Lifestyle Changes | Tends to be more responsive and quicker to reduce with lifestyle changes than subcutaneous fat. | Slower to reduce than visceral fat, requiring sustained effort. |
How to Reduce High Visceral Fat
Fortunately, visceral fat is very responsive to lifestyle changes. The best approach is a holistic one that includes diet, exercise, and stress management.
1. Dietary Changes: A healthy diet is foundational to reducing visceral fat. Focus on nutrient-dense foods and create a consistent, moderate calorie deficit.
- Increase Fiber: Foods rich in soluble and insoluble fiber, such as oats, beans, legumes, and leafy greens, promote satiety and aid in fat reduction.
- Boost Protein Intake: Lean proteins from sources like fish, poultry, and legumes support muscle mass and help regulate appetite-controlling hormones.
- Limit Added Sugars and Refined Carbs: Excess sugar and refined carbohydrates promote visceral fat storage. Reduce your intake of sugary drinks, baked goods, and processed snacks.
- Choose Healthy Fats: Incorporate healthy fats, like those found in avocados and nuts, while reducing trans and saturated fats.
2. Regular Exercise: A combination of cardiovascular activity and strength training is most effective.
- Aerobic Exercise: Aim for at least 30 minutes of moderate-intensity cardio, like brisk walking, cycling, or swimming, most days of the week.
- High-Intensity Interval Training (HIIT): This type of workout, which alternates intense bursts of activity with short recovery periods, is highly effective at burning visceral fat.
- Strength Training: Building muscle increases your metabolism and overall fat-burning potential.
3. Lifestyle Adjustments: Addressing other lifestyle factors is crucial for sustainable visceral fat loss.
- Manage Stress: Chronic stress increases cortisol, a hormone linked to visceral fat accumulation. Practice stress-reduction techniques like meditation, yoga, and deep breathing.
- Prioritize Sleep: Lack of quality sleep can disrupt metabolism and lead to increased visceral fat storage. Aim for 7-9 hours of quality sleep per night.
- Reduce Alcohol Consumption: Excessive alcohol intake contributes to visceral fat accumulation, sometimes known as a "beer belly".
Conclusion
A visceral fat rating of 20 on a BIA scale is a serious indication of excessive internal fat that demands attention. Far from being a benign cosmetic issue, high visceral fat is a significant predictor of chronic diseases like heart disease and type 2 diabetes. The good news is that visceral fat responds well and relatively quickly to proactive lifestyle changes, including a high-fiber, high-protein diet, regular exercise, and stress management. By understanding the risks and taking deliberate steps to reduce this hidden fat, you can make a profound impact on your long-term health and well-being. Consulting a healthcare professional can provide personalized guidance and a clearer path forward. Learn more about effective dietary strategies for fat loss here: EatingWell.
