The only Health and Fitness blog you need!

The Dangers Of Visceral Fat – And How To Get Rid Of It

The Dangers Of Visceral Fat

Recently, people shifting towards educating themselves about healthy habits. People are switching their diets to more organic, plant, and fiber-based. Various awareness and fitness programs are now targeted toward how to get rid of hidden fat. This article will give you a glimpse of the dangers of visceral fat.

Due to busy schedules, people find it challenging to allocate time to fitness. This, in turn, reduces physical movement and gives opportunity to your body to store fat. Visceral fat is one of the most concerning health complications most people suffer nowadays.

This article will dive into creating awareness about hidden fat and how to get rid of visceral fat.

What Does Visceral Fat Mean? 

The Dangers Of Visceral Fat

The fat that is stored under your skin that is visible is known as subcutaneous fat. On the other hand, the fat held deeper inside your belly is known as Visceral fat.

One-tenth of your body is made of visceral fat, which is usually stored in the abdominal cavity. The visceral fat is usually found around your major functional organs like the liver, kidney, intestines, and pancreas. One of the main tasks for visceral fat is to keep a certain distance between your organs. However, high levels of visceral fat can be concerning and lead to serious health concerns.

If you notice that your belly is popping out or giving you the effect of “beer belly,” it’s most likely you have excessive visceral fat. It is crucial to find healthy to figure out how to get rid of hidden fat.

What Are The Causes Of Visceral Fat?

The causes behind excessive visceral fat can be both environmental and genetic. Genetics can greatly affect your body shape and ability to store fat. However, it is also likely that you’re eating habits can be the main reason behind visceral fat.

The chances of excessive visceral fat storage can increase if you are intaking more calories and doing minimal physical movement. When you are consuming high calories, it is vital to burn the calories by working out.

However, most people do not burn a good number of calories; as a result, those fat is stored around your abdomen. Diets that usually contain high sugar and carbohydrates are the primary catalyst for visceral fat.

Moreover, stress can also be another underlying reason for visceral fat. When you are highly stressed, your body releases Cortisol which leads your body to store more visceral fat.

Furthermore, when a woman gets old and reaching their menopause age their more prone to store high visceral fat. in addition, some studies show that drinking alcohol is one of the main push factors for hidden fat.

The Dangers Of Visceral Fat

Visceral fat can be concerning as it leads to several other health complications. When you have excessive visceral fat stored around your belly, it is also known as central obesity.

Visceral fat can cause inflammation, eventually leading to high blood pressure. The high visceral fat level opens the pathway for other deadly complications. Moreover, if you do not find ways to get rid of visceral fat, it may impact your fat hormones.

Adiponectin is a fat hormone. The main task of this hormone is to regulate fat in your body. However, excessive visceral fat can make the system disoriented. As a result, your body will be prone to storing high levels of fat. Moreover, high visceral fat can also influence your insulin level. This, in turn, can open a pathway for type 2 diabetes.

The dangers of visceral fat:

  • Fatty Liver (liver disease)
  • Fertility complications
  • Gall bladder complications
  • Back pain and gouts

How To Assess That You Have Visceral Fat? 

If you are curious to assess the level of visceral fat you have then there are some methods. 

Firstly, you need a measuring tape and measure your waist. For females, it is recommended to maintain a waist measurement of around 35 inches. For men, it should be about 40 inches. If the size is above those numbers, it is concerning.

Secondly, one of the most popular methods is measuring the waist-to-hip ratio. Measure your waist and hip first. Afterward, to find the ratio you have to divide the waist measurement by hip size. For female’s healthy balance is 0.85, and for males, it is 0.90. Moreover, BMI can also indicate visceral fat. You may have excessive visceral fat if your BMI is more than 30.

What Are The Ways How To Get Rid Of Hidden Fat? 

Visceral fat can be concerning; however, the good news is you can tame it easily. Bringing positive modifications to your daily habits can reduce the chances of visceral fat.  

Here are some ways how to get rid of visceral fat

Firstly, you must be moving around enough to burn the extra calories. Doing cardio or strength training for at least half an hour is suggested by experts. 

Secondly, you must impose a healthy diet. Try to cut down on carbohydrates and refined sugars. You can try looking into trendsetting diets like intermittent fasting or keto. These tend to work magically regarding how to reduce visceral fat.

It is also important that you get proper sound sleep. You need to maintain seven hours of sleep. Stress management is also essential to control the Cortisol hormone. You can give yoga or meditation a shot to improve your sleep schedule.

Moreover, it is also essential to limit your alcohol intake. Consuming an excessive amount of alcohol can lead to high visceral fat. Additionally, you should also cut down on smoking to maintain an overall healthy life.


Visceral fat can become a red alter for your health if you do not take care of it. It is essential to find ways as soon as possible to control your visceral fat. There are several complications, like diabetes and high blood pressure, related to visceral fat. Hopefully, by now you have an idea about how to get rid of hidden fat and the dangers of visceral fat.

You can also check: What Is A Fit Female Body: The Trend-Free Checklist

share this post
Related Articles
my personal favourite

full time health blogger

Hello, I am the founder of Health and Stamina and a full-time health and fitness blogger. Bringing you the most talked-about health and fitness issues from reliable sources. 

health & stamina

Subscribe to our newsletters

To receive free weekly health and fitness tips !