Visceral fat is the type of fat that surrounds your internal organs in the abdominal cavity, including the liver, pancreas, and intestines. While a certain amount of visceral fat is necessary for normal bodily functions—such as protecting and cushioning the organs—excess amounts pose serious health risks.
Unlike subcutaneous fat, which is visible and can be pinched between your fingers, visceral fat is hidden beneath the abdominal muscles. This hidden fat can interfere with the function of vital organs and trigger inflammation, which increases the risk of metabolic disorders, cardiovascular diseases, and other health issues.
Research shows that people with high levels of visceral fat are more likely to suffer from insulin resistance, higher cholesterol, and inflammation, all of which are contributors to chronic diseases. Understanding the dangers of visceral fat and learning how to measure visceral fat are critical steps toward better health.
Tracking your visceral fat levels is essential because, unlike other types of fat, visceral fat can be harder to identify by appearance alone. A person might seem relatively slim, but still carry unhealthy amounts of visceral fat deep within their abdomen, a condition known as “skinny fat” or metabolically obese normal weight (MONW).
High levels of visceral fat can:
Because of these significant health risks, knowing how to measure visceral fat and regularly tracking it can be critical for maintaining long-term health.
Measuring visceral fat can be more complex than simply stepping on a scale. Since this type of fat is located deep within the abdomen, specific tools and techniques are required to accurately assess its levels. Below are some traditional and modern methods for measuring visceral fat:
One of the simplest ways to get an indication of visceral fat levels is by measuring the waist-to-hip ratio (WHR). The logic behind this method is that fat accumulation in the abdominal region (indicated by a larger waist measurement compared to the hips) can be a sign of higher visceral fat.
A high WHR (greater than 0.9 for men and 0.85 for women) may suggest the presence of excess visceral fat. While this method is simple and inexpensive, it’s not the most accurate or comprehensive way to assess visceral fat levels.
BMI is a widely used method to assess whether an individual is underweight, normal weight, overweight, or obese based on their height and weight. While BMI can give a general sense of body fat levels, it does not distinguish between visceral and subcutaneous fat. A person with a high BMI may have more subcutaneous fat than visceral fat, or vice versa.
Because BMI doesn’t account for where fat is distributed in the body, it’s not a precise measure for determining visceral fat levels. For a more accurate assessment, other methods are needed.
Bioelectrical impedance analysis (BIA) is a method commonly used in body composition scales. It works by sending a low-level electrical current through the body and measuring how easily the current travels. Since muscle and fat conduct electricity differently, the scale can estimate body fat percentage, including visceral fat.
While BIA is easy to use and can be done at home, its accuracy can be affected by factors like hydration levels, recent food intake, and exercise. Though BIA gives an estimate of body fat percentage, it’s not as precise as other more advanced technologies for specifically measuring visceral fat.
The most accurate way to measure visceral fat is through imaging techniques like computed tomography (CT) scans or magnetic resonance imaging (MRI). These methods provide detailed images of internal body fat distribution, allowing doctors to precisely measure visceral fat.
While both CT scans and MRIs are highly accurate, they are expensive and often used only in clinical or research settings. For regular monitoring, these methods may not be practical for the average person.
3D body scanners are changing the way people measure and track their body composition, including visceral fat. These advanced devices use multiple cameras or infrared sensors to capture a 360-degree image of the body in seconds. The scanner generates detailed measurements of your body shape and size, offering insights into fat distribution.
How 3D body scanners work:
Advantages of 3D body scanners:
By regularly using 3D body scanners to assess your visceral fat levels, you can monitor changes in your body composition over time and take proactive steps to improve your health.
Knowing how to measure visceral fat is a critical step toward better health, as this hidden fat poses significant risks to your well-being.
Understanding and managing visceral fat levels can lead to improved health outcomes and a reduced risk of serious diseases. With advancements in technology, such as 3D body scanners, measuring visceral fat has become more accessible and convenient, empowering individuals to take charge of their health like never before.