Visceral fat: the organ you can't see on the scales
There is fat that simply lies there, and there is fat that works. Subcutaneous fat on the thighs is storage. Visceral fat, around the liver and intestines, is an organ: it releases inflammatory substances and hormones into the blood, and does so directly into the portal vein of the liver. It is precisely what lies behind “normal weight, but poor test results.” Section — fat and muscle.
What it does
It releases interleukin-6 and tumor necrosis factor — inflammatory substances that normally work during an infection, but here work all the time. It floods the liver with free fatty acids — hence fatty liver and insulin resistance. It raises triglycerides and blood pressure. According to major studies, the volume of visceral fat predicts type 2 diabetes, heart attack, and dementia independently of weight and BMI. A thin woman with visceral fat is at greater risk than an overweight woman with fat on her thighs.
80 cm
waist — threshold for women
organ
not a storage depot
first
goes away on a low-carbohydrate diet
0,5
waist-to-height ratio — boundary
How to tell that you have it
Measure at navel level: 80 cm or more — it is present. A waist-to-height ratio above 0.5 — it is present. The belly is firm and round, not soft and “hanging” — visceral; subcutaneous fat is soft. Thin arms and legs with a belly are a typical picture. Tests: triglycerides above 1.7, HDL below 1.3, fasting glucose above 5.6, elevated ALT — the liver is already responding. For certainty — MRI or CT, but a tape measure gives the same answer more cheaply. Waist-to-height ratio, thin with fat.
Why it goes away first
Visceral fat is the most sensitive to insulin and to its decline. Eliminate sugar and flour — insulin decreases, and these cells are the first to release fatty acids. In studies of low-carbohydrate diets, the waist decreases faster and more than on low-fat diets at the same weight. Plus walking — it burns visceral fat specifically, plus sleep — lack of sleep and cortisol make it grow. After 2-3 months, the waist usually loses 5-8 cm with a weight loss of 4-6 kg.
What increases it and what reduces it
| Increases | Reduces |
|---|---|
| Sugar, fructose, juices | Giving up sugar and flour |
| Flour and starch | Walking 7-10 thousand steps |
| Alcohol | Strength training 2-3 times |
| Lack of sleep and stress | 7-8 hours of sleep |
| A sedentary day | A fasting window |
| Snacking | Three meals a day |
Frequently asked questions
Do crunches get rid of visceral fat?
No. Spot fat loss does not exist. Insulin reduction, sleep, walking, and full-body strength training reduce it.
How long will it take to go away?
The first centimeters — 3-4 weeks. A waist-to-height ratio below 0.5 — usually 3-6 months.
Can thin people have it?
Yes, and this is the most underestimated case. BMI 22, waist 84 — visceral fat is present, and the health of such a woman is worse than that of an overweight woman with a waist of 80.
Reviewed by Anastasia Zhukova, Fitness Trainer • Author of a Nutrition and Training System • Creator of an AI Personal Support Platform
A human has reviewed this material against the method and real client practice.