Type

Measurements

Weight & Body

Part of

Weight & Body

Blood biomarker

Part of

Weight & Body

Visceral Fat

Visceral fat refers to the hidden fat stored around your internal organs, which is more metabolically active and potentially harmful than the fat you can pinch.

Visceral Fat

Normal range

1-9 score (device dependent)

Normal range

1-9 score (device dependent)

Normal range

Visceral Fat

Visceral fat refers to the hidden fat stored around your internal organs, which is more metabolically active and potentially harmful than the fat you can pinch.

Visceral Fat

Normal range

1-9 score (device dependent)

Normal range

1-9 score (device dependent)

Normal range

Visceral Fat

Visceral fat refers to the hidden fat stored around your internal organs, which is more metabolically active and potentially harmful than the fat you can pinch.

Visceral Fat

Normal range

1-9 score (device dependent)

Normal range

1-9 score (device dependent)

Normal range

Visceral Fat

Visceral fat refers to the hidden fat stored around your internal organs, which is more metabolically active and potentially harmful than the fat you can pinch.

Visceral Fat

Normal range

1-9 score (device dependent)

Normal range

1-9 score (device dependent)

Normal range

Visceral Fat

Dr. Thiviya Sivakanthan

MBBS

The Hidden Fat That Matters Most

Not all fat is created equal. While subcutaneous fat sits just under the skin, visceral fat wraps around your internal organs and it's far more dangerous.Think of visceral fat as the “invisible layer” packed between your organs, unlike the fat you can pinch. It’s like packing foam around your liver and gut — but instead of protecting, it’s causing harm.Often invisible to the eye, this deep belly fat is a silent driver of inflammation, metabolic dysfunction, and chronic disease.

Visceral fat isn't about appearance, it's about internal health. Even individuals with a "normal" BMI can have high visceral fat, making it an important metric to track regardless of weight.

Let’s unpack why this hidden fat matters, what influences it, and how you can reduce it for better long-term health.

Visceral fat isn't about appearance, it's about internal health. Even individuals with a "normal" BMI can have high visceral fat, making it an important metric to track regardless of weight.

Let’s unpack why this hidden fat matters, what influences it, and how you can reduce it for better long-term health.

Get tested

Why Visceral Fat Deserves Your Attention

This deep belly fat is linked to heart disease, diabetes, and more—even if you're not visibly overweight.

The Science Behind Visceral Fat and Disease

Understand how visceral fat promotes inflammation and disrupts metabolic function.

How to Reduce Visceral Fat Effectively

Actionable tips on diet, exercise, and lifestyle to target this health-critical fat.

Understanding Your Results

Learn how your visceral fat score is calculated and what the numbers mean for your health.

Why Visceral Fat Deserves Your Attention

Visceral fat accumulates around internal organs like your liver, pancreas, and intestines. Unlike subcutaneous fat (which you can pinch), visceral fat sits deep in the abdominal cavity—and it’s biologically active.

That means it doesn't just sit there—it sends signals that affect your entire body, increasing your risk for:

Heart disease and stroke
Type 2 diabetes and insulin resistance
Fatty liver disease
Hormonal imbalances
Some cancers (especially breast and colorectal)

Because visceral fat is metabolically active, it can influence your body's systems even at low volumes. You don’t need to be visibly overweight for it to pose a risk—skinny fat is real.

Why Visceral Fat Deserves Your Attention

That means it doesn't just sit there—it sends signals that affect your entire body, increasing your risk for:

Heart disease and stroke
Type 2 diabetes and insulin resistance
Fatty liver disease
Hormonal imbalances
Some cancers (especially breast and colorectal)

Because visceral fat is metabolically active, it can influence your body's systems even at low volumes. You don’t need to be visibly overweight for it to pose a risk—skinny fat is real.

Why Visceral Fat Deserves Your Attention

That means it doesn't just sit there—it sends signals that affect your entire body, increasing your risk for:

Heart disease and stroke
Type 2 diabetes and insulin resistance
Fatty liver disease
Hormonal imbalances
Some cancers (especially breast and colorectal)

Because visceral fat is metabolically active, it can influence your body's systems even at low volumes. You don’t need to be visibly overweight for it to pose a risk—skinny fat is real.

Why Visceral Fat Deserves Your Attention

That means it doesn't just sit there—it sends signals that affect your entire body, increasing your risk for:

Heart disease and stroke
Type 2 diabetes and insulin resistance
Fatty liver disease
Hormonal imbalances
Some cancers (especially breast and colorectal)

Because visceral fat is metabolically active, it can influence your body's systems even at low volumes. You don’t need to be visibly overweight for it to pose a risk—skinny fat is real.

The Science Behind Visceral Fat and Disease

Visceral fat isn’t inert storage—it acts like an organ, releasing hormones and inflammatory molecules that affect your entire body:

Pro-inflammatory Cytokines: These promote low-grade, chronic inflammation that contributes to atherosclerosis and insulin resistance.
Hormonal Disruption: Visceral fat alters cortisol, insulin, and leptin signalling, which can drive fat storage and appetite dysregulation.
Fatty Acid Release: It dumps free fatty acids into the portal vein, overwhelming the liver and promoting fatty liver disease and metabolic syndrome.
Insulin Resistance: Visceral fat impairs insulin sensitivity, making blood sugar regulation harder over time.

This fat actively contributes to chronic disease—not just through weight, but through its chemical activity.

The Science Behind Visceral Fat and Disease

Visceral fat isn’t inert storage—it acts like an organ, releasing hormones and inflammatory molecules that affect your entire body:

Pro-inflammatory Cytokines: These promote low-grade, chronic inflammation that contributes to atherosclerosis and insulin resistance.
Hormonal Disruption: Visceral fat alters cortisol, insulin, and leptin signalling, which can drive fat storage and appetite dysregulation.
Fatty Acid Release: It dumps free fatty acids into the portal vein, overwhelming the liver and promoting fatty liver disease and metabolic syndrome.
Insulin Resistance: Visceral fat impairs insulin sensitivity, making blood sugar regulation harder over time.

This fat actively contributes to chronic disease—not just through weight, but through its chemical activity.

The Science Behind Visceral Fat and Disease

Visceral fat isn’t inert storage—it acts like an organ, releasing hormones and inflammatory molecules that affect your entire body:

Pro-inflammatory Cytokines: These promote low-grade, chronic inflammation that contributes to atherosclerosis and insulin resistance.
Hormonal Disruption: Visceral fat alters cortisol, insulin, and leptin signalling, which can drive fat storage and appetite dysregulation.
Fatty Acid Release: It dumps free fatty acids into the portal vein, overwhelming the liver and promoting fatty liver disease and metabolic syndrome.
Insulin Resistance: Visceral fat impairs insulin sensitivity, making blood sugar regulation harder over time.

This fat actively contributes to chronic disease—not just through weight, but through its chemical activity.

The Science Behind Visceral Fat and Disease

Visceral fat isn’t inert storage—it acts like an organ, releasing hormones and inflammatory molecules that affect your entire body:

Pro-inflammatory Cytokines: These promote low-grade, chronic inflammation that contributes to atherosclerosis and insulin resistance.
Hormonal Disruption: Visceral fat alters cortisol, insulin, and leptin signalling, which can drive fat storage and appetite dysregulation.
Fatty Acid Release: It dumps free fatty acids into the portal vein, overwhelming the liver and promoting fatty liver disease and metabolic syndrome.
Insulin Resistance: Visceral fat impairs insulin sensitivity, making blood sugar regulation harder over time.

This fat actively contributes to chronic disease—not just through weight, but through its chemical activity.

How to Reduce Visceral Fat Effectively

Visceral fat is responsive. The good news? You can reduce it relatively quickly through targeted lifestyle changes:

Cardio and HIIT: Moderate-to-high intensity aerobic activity (e.g., running, cycling, brisk walking, HIIT) is especially effective at burning visceral fat. Aim for 150–300 minutes/week.
Strength Training: Building muscle improves insulin sensitivity and boosts your resting metabolic rate, helping reduce overall fat.
Whole Food Diet: Emphasise fibre, lean protein, healthy fats, and complex carbs. Cut back on sugar, alcohol, and processed foods to reduce central fat storage.
Sleep and Stress Management: Poor sleep and chronic stress elevate cortisol, which promotes visceral fat accumulation. Prioritise 7–9 hours of quality sleep and incorporate stress-relief habits like mindfulness, walks, or deep breathing.
Limit Alcohol: Especially sugary mixers and high-ethanol drinks like beer or spirits — these contribute directly to fat around the abdomen.

Visceral fat is more metabolically active and sensitive to insulin, so it responds more rapidly to changes in diet, exercise, and stress. Subcutaneous fat tends to be more stubborn and slower to mobilize. Just 2-3 cardio sessions weekly can significantly reduce visceral fat before you notice changes elsewhere.

How to Reduce Visceral Fat Effectively

Visceral fat is responsive. The good news? You can reduce it relatively quickly through targeted lifestyle changes:

Cardio and HIIT: Moderate-to-high intensity aerobic activity (e.g., running, cycling, brisk walking, HIIT) is especially effective at burning visceral fat. Aim for 150–300 minutes/week.
Strength Training: Building muscle improves insulin sensitivity and boosts your resting metabolic rate, helping reduce overall fat.
Whole Food Diet: Emphasise fibre, lean protein, healthy fats, and complex carbs. Cut back on sugar, alcohol, and processed foods to reduce central fat storage.
Sleep and Stress Management: Poor sleep and chronic stress elevate cortisol, which promotes visceral fat accumulation. Prioritise 7–9 hours of quality sleep and incorporate stress-relief habits like mindfulness, walks, or deep breathing.
Limit Alcohol: Especially sugary mixers and high-ethanol drinks like beer or spirits — these contribute directly to fat around the abdomen.

How to Reduce Visceral Fat Effectively

Visceral fat is responsive. The good news? You can reduce it relatively quickly through targeted lifestyle changes:

Cardio and HIIT: Moderate-to-high intensity aerobic activity (e.g., running, cycling, brisk walking, HIIT) is especially effective at burning visceral fat. Aim for 150–300 minutes/week.
Strength Training: Building muscle improves insulin sensitivity and boosts your resting metabolic rate, helping reduce overall fat.
Whole Food Diet: Emphasise fibre, lean protein, healthy fats, and complex carbs. Cut back on sugar, alcohol, and processed foods to reduce central fat storage.
Sleep and Stress Management: Poor sleep and chronic stress elevate cortisol, which promotes visceral fat accumulation. Prioritise 7–9 hours of quality sleep and incorporate stress-relief habits like mindfulness, walks, or deep breathing.
Limit Alcohol: Especially sugary mixers and high-ethanol drinks like beer or spirits — these contribute directly to fat around the abdomen.

How to Reduce Visceral Fat Effectively

Visceral fat is responsive. The good news? You can reduce it relatively quickly through targeted lifestyle changes:

Cardio and HIIT: Moderate-to-high intensity aerobic activity (e.g., running, cycling, brisk walking, HIIT) is especially effective at burning visceral fat. Aim for 150–300 minutes/week.
Strength Training: Building muscle improves insulin sensitivity and boosts your resting metabolic rate, helping reduce overall fat.
Whole Food Diet: Emphasise fibre, lean protein, healthy fats, and complex carbs. Cut back on sugar, alcohol, and processed foods to reduce central fat storage.
Sleep and Stress Management: Poor sleep and chronic stress elevate cortisol, which promotes visceral fat accumulation. Prioritise 7–9 hours of quality sleep and incorporate stress-relief habits like mindfulness, walks, or deep breathing.
Limit Alcohol: Especially sugary mixers and high-ethanol drinks like beer or spirits — these contribute directly to fat around the abdomen.

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Understanding Your Results

Smart scales, wearables, and body composition scans may estimate visceral fat on a numerical scale (often 1–20) or as volume/area in cm²:

1–9: Healthy range
10–14: Borderline high—monitor and optimise lifestyle
15–20+: High risk—linked to elevated disease risk

Bioimpedance (scales/wearables) estimates fat distribution using electrical currents, but can be affected by hydration and meal timing. DEXA and MRI provide the most accurate measures, but consumer devices give useful trends. It's often helpful to pair visceral fat with other markers like waist circumference or waist-to-hip ratio. A waist size >94 cm in men and >80 cm in women often indicates excess visceral fat, even if BMI is normal.

Importantly, even a small reduction in visceral fat can lead to large improvements in metabolic health.

Understanding Your Results

Smart scales, wearables, and body composition scans may estimate visceral fat on a numerical scale (often 1–20) or as volume/area in cm²:

1–9: Healthy range
10–14: Borderline high—monitor and optimise lifestyle
15–20+: High risk—linked to elevated disease risk

Importantly, even a small reduction in visceral fat can lead to large improvements in metabolic health.

Understanding Your Results

Smart scales, wearables, and body composition scans may estimate visceral fat on a numerical scale (often 1–20) or as volume/area in cm²:

1–9: Healthy range
10–14: Borderline high—monitor and optimise lifestyle
15–20+: High risk—linked to elevated disease risk

Importantly, even a small reduction in visceral fat can lead to large improvements in metabolic health.

Understanding Your Results

Smart scales, wearables, and body composition scans may estimate visceral fat on a numerical scale (often 1–20) or as volume/area in cm²:

1–9: Healthy range
10–14: Borderline high—monitor and optimise lifestyle
15–20+: High risk—linked to elevated disease risk

Importantly, even a small reduction in visceral fat can lead to large improvements in metabolic health.

The Takeaway

Visceral fat is the fat that matters most for long-term health. While it may not be visible, it plays a central role in inflammation, blood sugar regulation, and chronic disease risk. Fortunately, it's also one of the most responsive forms of fat—especially to exercise, diet, and stress management.

Reducing visceral fat isn’t just about weight—it’s about adding years to your life and life to your years.

The Takeaway

Reducing visceral fat isn’t just about weight—it’s about adding years to your life and life to your years.

The Takeaway

Reducing visceral fat isn’t just about weight—it’s about adding years to your life and life to your years.

The Takeaway

Reducing visceral fat isn’t just about weight—it’s about adding years to your life and life to your years.

References

Després, J. P. (2012). Body fat distribution and risk of cardiovascular disease: an update. Circulation, 126(10), 1301–1313.
Lee, J. J., et al. (2013). Visceral fat is associated with insulin resistance, more than subcutaneous fat, in adolescents. The Journal of Clinical Endocrinology & Metabolism, 98(6), 2372–2378.
Ross, R., et al. (2020). Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. Annals of Internal Medicine, 173(8), 568–576.
World Health Organization. (2022). Obesity and overweight factsheet.

References

Després, J. P. (2012). Body fat distribution and risk of cardiovascular disease: an update. Circulation, 126(10), 1301–1313.
Lee, J. J., et al. (2013). Visceral fat is associated with insulin resistance, more than subcutaneous fat, in adolescents. The Journal of Clinical Endocrinology & Metabolism, 98(6), 2372–2378.
Ross, R., et al. (2020). Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. Annals of Internal Medicine, 173(8), 568–576.
World Health Organization. (2022). Obesity and overweight factsheet.

References

Després, J. P. (2012). Body fat distribution and risk of cardiovascular disease: an update. Circulation, 126(10), 1301–1313.
Lee, J. J., et al. (2013). Visceral fat is associated with insulin resistance, more than subcutaneous fat, in adolescents. The Journal of Clinical Endocrinology & Metabolism, 98(6), 2372–2378.
Ross, R., et al. (2020). Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. Annals of Internal Medicine, 173(8), 568–576.
World Health Organization. (2022). Obesity and overweight factsheet.

References

Després, J. P. (2012). Body fat distribution and risk of cardiovascular disease: an update. Circulation, 126(10), 1301–1313.
Lee, J. J., et al. (2013). Visceral fat is associated with insulin resistance, more than subcutaneous fat, in adolescents. The Journal of Clinical Endocrinology & Metabolism, 98(6), 2372–2378.
Ross, R., et al. (2020). Reduction in obesity and related comorbid conditions after diet-induced weight loss or exercise-induced weight loss in men. Annals of Internal Medicine, 173(8), 568–576.
World Health Organization. (2022). Obesity and overweight factsheet.