How to Check If Visceral Fat Is Affecting You
Wondering whether VAT is lurking and putting your health at risk? You can identify it through a combination of physical indicators and medical assessments.
1. Waistline Measurement
One of the simplest ways to estimate visceral fat is by measuring your waist circumference (6):
- For women, a waist measurement above 35 inches (88 cm) is considered high-risk.
- For men, a waist measurement over 40 inches (102 cm) indicates heightened risk.
Use a tape measure around the smallest part of your waist, just above your belly button, to check your size.
2. Waist-to-Hip Ratio
This ratio compares your waist’s measurement to your hips’. A ratio higher than 0.85 for women or 0.90 for men signals excess visceral fat (7). Divide your waist size by your hip size to calculate it.
3. Body Mass Index (BMI) Isn’t Enough
Although BMI is a common tool for assessing overall weight categories, it doesn’t differentiate between visceral and subcutaneous fat. More precise tools like waist circumference or body composition analysis are better indicators.
4. InBody Testing
An InBody test is a non-invasive body composition analysis that uses bioelectrical impedance analysis (BIA) to measure your body’s components. These include muscle mass, body fat percentage, and visceral fat level.
InBody Testing is included with New Patient Appointments.
5. Dual-Energy X-ray Absorptiometry (DEXA) Scan
A DEXA scan is a medical imaging method that measures your bone density and body composition with low-dose x-rays. It can estimate your visceral fat levels, along with other measurements like lean body mass and bone mineral density.
Take Action to Reduce Visceral Fat
The good news is that visceral fat responds well to lifestyle adjustments. Through healthy habits and sustainable choices, you can significantly reduce VAT and improve your overall health.
1. Improve Your Diet
Your diet plays a vital role in reducing visceral fat. Focus on:
- Balanced Meals with plenty of vegetables, lean protein, and whole grains.
- Healthy Fats, such as those found in avocados, nuts, and olive oil.
- Minimizing Added Sugars and Processed Foods, which spike insulin levels and encourage fat storage.
The Mediterranean diet is a prime example of an eating pattern that emphasizes whole, unprocessed foods and healthy fats while minimizing refined carbohydrates.
2. Get Moving
Exercise is a powerful tool for reducing VAT. Research shows that both cardio (aerobic) and resistance (strength) training can target visceral fat over time (8).
Try to aim for at least 150 minutes of moderate-intensity activity each week.
3. Better Sleep Habits
Sleeping less than 6 hours—or more than 9 hours—disrupts hormone levels and increases the likelihood of gaining visceral fat. Aim for 7-9 hours of quality sleep every night.
4. Manage Stress Levels
Chronic stress encourages your body to produce cortisol, a hormone strongly tied to visceral fat storage. Try incorporating relaxation techniques like yoga, meditation, or deep breathing exercises into your daily routine.
5.Talk with an Integrative Medicine Doctor
Integrative medicine professionals have a wide array of diagnostic tools and treatment options that can help you reduce excess belly fat that could be putting your health at risk. At CentreSpringMD, we’ll identify & address any underlying barriers preventing weight loss, and discuss solutions like nutrition guidance, herbal & dietary supplement protocols, or GLP-1 medications, if applicable.
Small Changes, Big Health Benefits
Addressing visceral fat isn’t about perfection—it’s about empowerment. Taking even small steps to reduce VAT can dramatically improve your health and quality of life. Whether it’s adding an extra vegetable to your plate, walking for 30 minutes daily, or learning to manage stress more effectively, every little effort counts.
Remember, tackling visceral fat is a marathon, not a sprint. Be patient and celebrate every victory along the way.
Want to Assess Your Risks? Take the First Step!
Understanding and tackling visceral fat can transform your health.
Speak with a patient care coordinator or schedule an appointment.
The power to reclaim your health is in your hands!
