Why Visceral Fat is Dangerous (and What to Do About It)

While all fat serves a purpose, not all fat is created equal. (And unfortunately, stubborn belly fat is far more than a cosmetic concern.) 

Visceral fat refers to the deeper, hidden layer of fat around your midsection (as opposed to the surface-level fat you can pinch called subcutaneous fat). And while neither are ideal, high amounts of visceral fat pose a significant health risk. 

So, What Makes Visceral Fat So Dangerous?

First things first: why should you care about visceral fat? Visceral fat isn’t visible, making it harder to detect (unless you have a Body Impedance analysis like our EVOLT360 system to measure this type of fat). 

Visceral fat wraps around vital organs like your liver, pancreas, kidneys and intestines. And unlike subcutaneous fat, visceral fat is metabolically active – meaning it releases inflammatory compounds and hormones that disrupt your body's normal systems.  

Not only does visceral fat prevent you from achieving weight loss, but it poses some serious health risks:

It increases inflammation. 

Visceral fat releases pro-inflammatory cytokines that contribute to chronic low-grade inflammation throughout your body. And unfortunately, systemic inflammation is a known driver of numerous chronic diseases.

It contributes to insulin resistance. 

Visceral fat is known to contribute to insulin resistance (meaning your cells become less responsive to insulin). This can lead to higher blood sugar levels and increase your risk of Type 2 Diabetes. 

It increases cardiovascular disease risk. 

Both increased inflammation and insulin resistance contribute to elevated blood pressure, unhealthy cholesterol levels, and an increased risk of heart attacks and strokes.

It contributes to metabolic syndrome. 

Visceral fat contributes to metabolic syndrome – a cluster of conditions like high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels. Unfortunately, this can dramatically increase your risk of heart disease, stroke, and type 2 diabetes.

It can lead to other health complications. 

Research links high visceral fat levels to fatty liver disease, certain cancers (specifically colorectal and pancreatic cancer), sleep apnea, and even cognitive decline.

Why Accurate Visceral Fat Monitoring Is So Important

Because visceral fat is hidden, you won’t know how much you have by the number on the scale. (And more importantly, you won’t know if you’re effectively reducing it.) That’s where cutting-edge technology — like a Body Impedance Analysis (BIA) from our EVOLT360 machine — comes in. 

Unlike traditional scales, a BIA provides a detailed breakdown of your body composition – including your precise visceral fat levels. 

Just consider my mom: she thought she had met her weight loss goals when she saw a certain number on the scale. But in reality, she needed more visceral fat to come off to really reverse disease. Plus, she needed to build more muscle. And we never would have figured it out if it weren’t for the EVOLT360! 

It’s this precise monitoring that truly sets our program apart from the rest. With tools like the BIA at your disposal, we can make sure that our efforts are directly targeting visceral fat. Essentially, it pushes us past the guesswork to a data-driven approach that achieves a lasting health transformation. 

How to Lose Visceral Fat

Now that we’ve covered why visceral fat is not-so-great, how do we get rid of it? Well, we recommend starting here: 

• Weight loss medications. Weight loss medications mimic peptides that your body naturally makes to regulate appetite, blood sugar, and metabolism. 

• Whole-food, nutrient-dense diet. Try to reduce refined carbs and sugars, increase your lean protein intake, boost fiber intake, and incorporate healthy fats. 

• Regular exercise. Our personal trainer, Indea Leo, recommends a combination of strength training, high-intensity interval training (HIIT), and cardio. 

• Manage stress. Chronic stress can elevate your cortisol levels, and cortisol can increase your visceral fat stores. 

• Quality sleep. A lack of high-quality sleep can disrupt the hormones that regulate your appetite. 

• Limit your alcohol. Excessive alcohol consumption — especially beer and sugary cocktails — can contribute to belly fat accumulation, which often directly impacts visceral fat. 

  
  

Integrative Weight Loss in Boulder, Colorado

Our integrative approach to weight loss at Boulder Integrative Health helps you understand the root cause(s) of your weight gain, as well as which kind of fat is affecting you. After a comprehensive initial evaluation, we’ll leverage cutting-edge science (including the EVOLT360 and weight loss medications, if necessary) to help you reset your metabolism and achieve your health goals. 

Reach out to our team to get started.