Visceral fat is a specific type of internal fat storage, a hidden deposit surrounding the major organs deep within the abdominal cavity, unlike the pinchable layer beneath the skin. Elevated levels of visceral fat silently increase the risk of serious cardiometabolic issues, making the visceral fat rating a valuable health metric. This article explains how this rating is determined and what the resulting numbers indicate about an individual’s internal health status.
Understanding Visceral Fat Versus Subcutaneous Fat
Visceral fat is located deep inside the abdominal wall, where it wraps around organs like the liver, pancreas, and intestines. This location makes it distinctly different from subcutaneous fat, which is the soft, pinchable layer stored directly beneath the skin. While some visceral fat is necessary to cushion and protect these organs, excess accumulation is strongly linked to metabolic dysfunction.
The risk associated with visceral fat stems from its high metabolic activity and close proximity to the portal vein, which drains into the liver. Visceral fat cells release free fatty acids and inflammatory molecules directly into this vein, amplifying metabolic disruption in the liver. This process can lead to insulin resistance, high blood pressure, and increased risk for conditions like type 2 diabetes and cardiovascular disease. Subcutaneous fat acts more as a passive energy reserve and generally poses a lower metabolic threat.
Methods Used to Determine a Visceral Fat Rating
The most accurate assessments, often used in clinical and research settings, are imaging techniques like Computed Tomography (CT) scans and Magnetic Resonance Imaging (MRI). These methods provide precise, detailed visual maps of fat distribution, allowing doctors to calculate the exact volume or mass of visceral fat. However, these techniques are generally expensive and impractical for routine monitoring.
For consumer use, the most common method is Bioelectrical Impedance Analysis (BIA), incorporated into many home body composition scales. BIA works by sending a safe, low-level electrical current through the body and measuring the resistance, since fat and lean tissue conduct electricity differently. The resulting visceral fat rating is often a proprietary numerical score, estimated using an algorithm that combines the BIA measurement with personal data like height, weight, and age. Dual-energy X-ray Absorptiometry (DEXA) scans also offer a highly accurate measure of visceral fat mass in pounds or kilograms, providing a precise option for detailed body composition analysis.
Interpreting Your Visceral Fat Rating Score
The numerical rating provided by consumer-grade BIA devices, often using a scale from 1 to 59, offers a simple way to track internal health. A rating in the range of 1 to 12 is considered the low-risk zone, indicating an acceptable level of fat around the internal organs. Maintaining a score within this tier suggests a lower risk for metabolic conditions associated with excess visceral fat.
A visceral fat rating between 13 and 59 indicates an elevated or excess level of internal fat accumulation. Scores in this upper range correspond to an increased risk for developing type 2 diabetes, high blood pressure, and cardiovascular disease. The higher the score climbs above 12, the greater the potential health risk, suggesting that lifestyle modifications are needed.
It is important to remember that this score is a proprietary calculation and not a direct measure of fat volume or mass like a DEXA or MRI result. For example, a rating of 15 suggests a significantly higher health concern than a rating of 5, prompting individuals to consult with a healthcare provider. The focus should be on consistently trending toward the lower end of the scale rather than achieving a specific number, as any reduction in this fat type can improve metabolic function and decrease systemic inflammation.
Lifestyle Strategies for Reducing Visceral Fat
Visceral fat is highly responsive to changes in diet and physical activity, often reducing faster than subcutaneous fat due to its metabolic activity.
Diet and Nutrition
A focused diet aimed at reducing calorie intake and improving food quality is a powerful strategy. Reducing the consumption of refined sugars and high-fructose corn syrup is effective, as these contribute significantly to abdominal fat accumulation. Increasing the intake of soluble fiber and lean protein sources helps promote satiety and support fat loss. Soluble fiber, found in foods like oats and beans, helps regulate appetite and slow the absorption of sugar, aiding in visceral fat reduction.
Exercise
Regular physical activity should include both aerobic exercise, such as brisk walking or jogging, and strength training at least twice a week. High-Intensity Interval Training (HIIT) has shown evidence of efficiently reducing abdominal fat.
Stress and Sleep Management
Managing chronic stress and prioritizing consistent, quality sleep are influential factors in visceral fat reduction. Chronic stress raises the body’s cortisol levels, which promotes fat storage in the abdominal region. Aiming for seven to nine hours of sleep per night and incorporating stress-reducing practices supports a healthier metabolic environment and helps lower the overall visceral fat rating.