The Dangers of Visceral Fat: What Is the Name of the Bad Belly Fat?

December 26, 2025 •

3 min read

According to the Cleveland Clinic, everyone has some visceral fat, the technical name for the "bad belly fat" that wraps around your internal organs. This fat is not only invisible but is also metabolically active, releasing inflammatory chemicals that can significantly increase your risk for chronic diseases.

Quick Summary

An in-depth look at visceral fat, the dangerous type of fat located deep within the abdomen, and its link to serious health issues. The article explores the risks associated with this metabolically active fat and outlines effective strategies for reduction through diet and exercise.

Key Points

Visceral Fat is the Name: The scientific name for the "bad belly fat" is visceral fat, also known as visceral adipose tissue (VAT).
Internal Location is the Danger: Unlike subcutaneous fat, which is visible just under the skin, visceral fat is located deep inside the abdomen, surrounding internal organs.
Active and Inflammatory: Visceral fat is metabolically active and secretes inflammatory chemicals that increase your risk of chronic diseases like heart disease, diabetes, and certain cancers.
Lifestyle Changes Are Key: Factors such as poor diet, lack of exercise, chronic stress, and poor sleep contribute to visceral fat accumulation.
Waist Size is an Indicator: A simple waist measurement can indicate if you have an unhealthy amount of visceral fat. The benchmark is typically over 35 inches for women and over 40 for men.
Reduce with Exercise and Diet: Visceral fat is highly responsive to regular physical activity and a diet rich in fiber and whole foods.

What Exactly Is Visceral Fat?

Many people mistakenly believe that all belly fat is the same. Abdominal fat consists of two main types: subcutaneous fat and visceral fat. Subcutaneous fat is found just under the skin, while visceral fat is deeper within the abdominal cavity, surrounding organs like the liver, pancreas, and intestines. This internal placement makes visceral fat uniquely hazardous.

Visceral fat is considered "active fat" because it releases hormones and inflammatory substances directly into the body's portal vein, impacting liver function. This process can lead to systemic inflammation, increased insulin resistance, and higher blood pressure, significantly raising the risk of various health problems.

How Visceral Fat Develops

Factors contributing to visceral fat accumulation include a poor diet high in refined sugars and processed foods, a sedentary lifestyle, chronic stress, insufficient sleep, and excessive alcohol consumption.

The Serious Health Risks Linked to Visceral Fat

The inflammatory substances from visceral fat circulate throughout the body, causing significant damage. This increases the risk of numerous severe health issues. These include cardiovascular disease (such as heart attack, stroke, high blood pressure, and high cholesterol), Type 2 Diabetes (due to insulin resistance), certain cancers (like colorectal and breast cancer), and Nonalcoholic Fatty Liver Disease (NAFLD).

Visceral vs. Subcutaneous Fat: A Comparison

Understanding the differences between visceral and subcutaneous fat highlights why visceral fat is particularly problematic.


Feature	Visceral Fat	Subcutaneous Fat
Location	Deep within the abdominal cavity, surrounding internal organs.	Just beneath the skin, visible and pinchable.
Metabolic Activity	Highly active, releasing inflammatory molecules and hormones.	Generally inactive and less harmful metabolically.
Primary Function	Cushions and protects organs; excess poses severe risk.	Provides insulation and serves as an energy reserve.
Health Impact	Significantly increases risk of heart disease, diabetes, and cancer.	Less harmful; excess can still lead to obesity-related issues like joint strain.
Responsiveness to Change	Highly responsive to diet and exercise changes, often the first to go.	Often more stubborn and slower to reduce with lifestyle changes.

How to Measure and Reduce Your Visceral Fat

While medical scans offer precise measurements, a simple waist measurement can indicate potential issues with visceral fat. A waist circumference of 35 inches or more for women and 40 inches or more for men is a cause for concern.

Reducing visceral fat is achievable through consistent lifestyle changes. This type of fat often decreases relatively quickly with positive changes.

Actionable Steps to Reduce Visceral Fat:

Increase Physical Activity: Aim for recommended levels of aerobic and strength training exercises.
Eat a Healthy Diet: Focus on whole, plant-based foods, lean proteins, and high-fiber options like beans, nuts, and oats.
Manage Stress: Practice stress-reducing techniques.
Prioritize Sleep: Get 7-9 hours of quality sleep nightly.
Limit Alcohol: Reduce or eliminate alcohol intake.

Conclusion

Identifying visceral fat as the "bad belly fat" is crucial for understanding its associated health risks. While some visceral fat is normal, excessive amounts increase the likelihood of serious health problems. The good news is that lifestyle modifications like a healthy diet, regular exercise, stress management, and adequate sleep can effectively reduce this dangerous fat, contributing to improved long-term health and well-being. Prioritizing these habits is essential for protecting your heart, metabolism, and overall health.

What is the name of the bad belly fat?

Frequently Asked Questions

The two main types of belly fat are subcutaneous fat and visceral fat. Subcutaneous fat is the visible, pinchable fat just under the skin, while visceral fat is hidden deep within the abdominal cavity, surrounding the organs.

Visceral fat is considered the 'bad' fat because it is metabolically active and releases inflammatory substances and hormones directly into the bloodstream, which can significantly increase the risk for heart disease, type 2 diabetes, and other chronic health issues.

While medical imaging like MRI or DEXA scans provide the most accurate measurement, a simple waist circumference measurement is a good indicator. For women, a measurement over 35 inches is concerning, and for men, it is over 40 inches.

No, it is possible to be thin and still have high levels of visceral fat, a condition sometimes referred to as "skinny fat". A poor diet and sedentary lifestyle can still contribute to internal fat accumulation, even in people with a healthy weight.

The most effective ways to reduce visceral fat include regular aerobic and strength-training exercise, consuming a diet rich in fiber and whole foods while limiting processed sugars, managing stress, and getting adequate sleep.

While you cannot spot-reduce fat, visceral fat is more metabolically active and tends to be the first fat your body burns when you begin an exercise program. Consistent physical activity is one of the most effective strategies for reducing it.

Foods rich in fiber, lean protein, and healthy fats can help reduce visceral fat. This includes fruits, vegetables, whole grains, nuts, beans, and fatty fish.