What is Visceral Fat?
Visceral fat is the “hidden” fat stored deep inside your abdomen, enveloping your liver, stomach, and intestines. Unlike subcutaneous fat, which is the soft, pinchable fat just under your skin, visceral fat is metabolically active. This means it releases hormones and inflammatory substances, known as cytokines, that can be detrimental to your health. While your body needs a small amount of fat for protection and insulation, an excess of visceral fat is strongly linked to serious metabolic and cardiovascular conditions, even in individuals who may appear to have a healthy weight.
How Is Visceral Fat Measured?
Because you cannot see or pinch visceral fat, measuring it accurately is more complex than measuring subcutaneous fat. Several methods exist, ranging from basic at-home assessments to precise clinical imaging.
Waist Circumference
This is one of the simplest and most accessible methods to estimate your visceral fat level. A large waist circumference is a strong indicator of excess abdominal fat. To measure correctly, wrap a tape measure around your waist just above your navel. A healthy waist circumference is defined as less than 40 inches (102 cm) for men and less than 35 inches (88 cm) for non-pregnant women.
Bioelectrical Impedance Analysis (BIA) Scales
Many modern smart scales use BIA technology to provide a visceral fat rating. This method sends a weak electrical current through your body to estimate your body composition. Different brands may use varying scales, but a common rating system is a scale of 1 to 59. This is a good tool for tracking trends over time, though results can be affected by factors like hydration levels.
Dual-Energy X-ray Absorptiometry (DEXA) Scan
Considered the gold standard for body composition analysis, a DEXA scan uses low-dose X-rays to map fat inside your abdominal cavity. It provides the most precise measurements of visceral fat mass and volume but is also more expensive and less accessible than other methods.
Imaging Tests (MRI or CT Scans)
These medical-grade imaging tests offer highly detailed images of your abdomen and are the only way to get a completely accurate measure of visceral fat volume. They are typically only used if a doctor has a specific medical concern.
Understanding Visceral Fat Rating Scales
What is a good visceral fat rating depends heavily on the measurement method used. Here are the healthy ranges for some of the most common scales.
Tanita/BIA Visceral Fat Scale (1-59)
- Healthy Range: 1-12.
- High Range: 13-59. A score of 13-19 indicates an elevated risk, while 20+ signifies severe excess.
Withings Visceral Fat Index (0-20)
- Normal Level: 0-5. This suggests you have a normal level of visceral fat.
- High Level: 5.1-20. This indicates you have an excessive level of visceral fat.
DEXA Scan
- Healthy Range (Volume): < 1,000 cm³. Cardiometabolic risk begins to climb above this threshold.
- Healthy Range (Mass): < 2 lbs (0.9 kg). Risks increase significantly beyond this level.
Visceral Fat vs. Subcutaneous Fat: A Comparison
| Feature | Visceral Fat | Subcutaneous Fat |
|---|---|---|
| Location | Deep within the abdominal cavity, surrounding organs. | Just beneath the skin, found throughout the body. |
| Metabolic Activity | Highly active, releases inflammatory substances and hormones. | Less metabolically active, provides energy storage and insulation. |
| Health Risks | Strongly linked to serious conditions like heart disease, diabetes, and stroke. | Generally less harmful, though overall excess fat is unhealthy. |
| Appearance | Cannot be seen or pinched; contributes to a firm, 'pot-belly' shape. | Is the soft, jiggly fat that can be pinched. |
| Response to Lifestyle | Responds relatively quickly to diet and exercise changes. | Responds more slowly to general weight loss efforts. |
Strategies for Improving Your Visceral Fat Rating
Fortunately, visceral fat is particularly responsive to positive lifestyle changes. Here are some evidence-based strategies to help you reduce your level.
- Prioritize a Nutrient-Dense Diet: Focus on eating plenty of fruits, vegetables, whole grains, and lean proteins. Incorporating more fiber, found in plants and legumes, is especially effective.
- Limit Refined Sugars and Processed Foods: These foods contribute to high blood sugar and insulin resistance, promoting fat storage in the abdominal area. Eliminate sugary drinks entirely.
- Engage in Regular Exercise: Combine regular aerobic activity (like brisk walking or swimming) with high-intensity interval training (HIIT) and strength training. Strength training is crucial as increased muscle mass boosts your metabolism.
- Reduce Alcohol Intake: Excessive alcohol consumption contributes to excess calories and inflammation, which can increase visceral fat.
- Manage Stress: The stress hormone cortisol is directly linked to increased visceral fat storage. Practice stress-reducing techniques like meditation, yoga, or deep breathing.
- Get Adequate Sleep: Chronic sleep deprivation disrupts hormones that regulate appetite and fat storage. Aim for 7-9 hours of quality sleep per night.
Why is visceral fat more dangerous than other types of fat?
Visceral fat is particularly dangerous because of its proximity to vital organs and its metabolic activity. It secretes inflammatory substances that can harm your tissues and organs, contributing to serious health issues like heart disease, type 2 diabetes, high blood pressure, and stroke. It is a key component of metabolic syndrome.
Conclusion
Understanding what is a good visceral fat rating involves looking beyond a single number. While specific measurement tools and scales provide helpful benchmarks, the most important takeaway is that excess visceral fat significantly increases your health risks. By focusing on sustainable lifestyle changes—including a balanced diet, regular exercise, stress management, and adequate sleep—you can proactively work to reduce your visceral fat levels. Losing visceral fat is not just about aesthetics; it's a vital step toward protecting your long-term health and well-being. For more information, consult trusted medical resources like WebMD.com for details on why visceral fat is dangerous and how to lose it.
