Body fat is a complex tissue, and the fat stored deep within the abdomen, known as visceral adipose tissue (VAT), carries significant health risks. Unlike the fat just beneath the skin, visceral fat is metabolically active and directly connected to several serious health conditions. The “visceral fat score” or “visceral fat rating” estimates the amount of this hidden fat, offering an accessible way to quantify a person’s underlying metabolic risk. Understanding this score provides an important window into long-term health.
Defining Visceral Adipose Tissue
Visceral adipose tissue (VAT) is fat located deep inside the abdominal cavity, surrounding internal organs like the liver, pancreas, intestines, and heart. While it serves a temporary, protective function, its primary distinction is its high metabolic activity. VAT is composed of fat cells called adipocytes that are highly sensitive to hormones and chemical messengers.
VAT differs significantly from subcutaneous fat, the soft layer stored just under the skin. Subcutaneous fat primarily acts as energy storage and insulation and is generally considered less harmful. Although VAT makes up only about 10% of total body fat, it acts like an endocrine organ, actively releasing substances into the bloodstream. This endocrine function makes excess VAT a serious health risk.
How the Visceral Fat Score is Determined
The visceral fat score estimates the amount of VAT present to assess an individual’s health risk. The gold standard for precise measurement is advanced medical imaging, such as Magnetic Resonance Imaging (MRI) or Computed Tomography (CT) scans. These methods provide highly accurate measurements of visceral fat area but are expensive and impractical for routine screening.
For the average person, the score is usually determined using consumer devices that employ Bioelectrical Impedance Analysis (BIA) technology. BIA devices send a small electrical current through the body and measure the resistance, which estimates body composition, including the visceral fat level. The resulting score is typically presented on a scale that runs from 1 to 59, though the exact range varies between manufacturers.
A score between 1 and 12 is generally considered a healthy range, indicating a low risk for visceral fat-related health issues. Scores of 13 and above often indicate excessive visceral fat, placing the individual in a high-risk category. Although BIA is an estimation method, it provides a practical way to track changes in visceral fat over time.
The Health Consequences of Elevated Visceral Fat
High visceral fat scores are linked to serious health problems because VAT is highly active and releases harmful substances directly into the circulation. Visceral fat releases pro-inflammatory factors, known as adipokines, which trigger chronic, low-grade systemic inflammation. This inflammatory response is a foundational mechanism underlying many obesity-related diseases.
The substances released from VAT travel via the portal vein directly to the liver, impacting its function and leading to increased fat production. This process directly contributes to insulin resistance, where the body’s cells stop responding effectively to insulin. Insulin resistance can progress to metabolic syndrome and Type 2 diabetes, characterized by high blood sugar levels.
Elevated visceral fat also raises the risk for cardiovascular disease, including hypertension and high cholesterol. Inflammatory molecules and free fatty acids released from VAT can damage blood vessel walls and alter lipid profiles. Excess VAT is also strongly associated with non-alcoholic fatty liver disease (NAFLD) and an increased lifetime risk for certain cancers.
Proven Methods for Lowering Your Visceral Fat Score
Visceral fat is often easier to lose than subcutaneous fat, responding effectively to targeted lifestyle changes. Dietary adjustments should focus on minimizing refined carbohydrates and added sugars, which contribute to VAT accumulation and insulin resistance. Increasing consumption of soluble fiber—found in foods like oats, beans, and certain fruits—is particularly effective at reducing VAT.
Regular physical activity is a powerful strategy, with specific types of exercise proving most beneficial. Vigorous intensity aerobic exercise and high-intensity interval training (HIIT) are the most effective modalities for shrinking visceral fat stores. Combining resistance training with aerobic activity provides a superior result for visceral fat reduction.
Beyond diet and exercise, lifestyle factors play a significant role in reducing a high visceral fat score. Chronic stress elevates the hormone cortisol, which promotes fat storage in the abdominal region, making consistent stress management important. Additionally, aiming for seven to nine hours of quality sleep nightly is necessary. Insufficient sleep disrupts hormones that regulate appetite and fat storage, leading to increased visceral fat gain.