Visceral fat is a type of fat that is located deep within the abdominal wall and surrounds organs, including the liver, intestines, heart, and others. So, this visceral fat is not the fat you can feel when pinching the arm (that is subcutaneous fat). It is also known as "active fat" because it actively contributes to bodily functions and "hidden fat" because it is located in the deepest part.

The amount of visceral fat to a certain extent functions to protect organs, but if there is too much, a person's health can be compromised, including obesity, heart disease, stroke, and diabetes. The sign is a protruding belly (apple-shaped). This body shape has a high likelihood of having more visceral fat, although subcutaneous fat also contributes.

Causes

Genetic factors play a role, there are certain genes that cause a person to store more fat in the abdominal area than the hips. However, diet and physical activity contribute more. Habits of consuming high-calorie, high-fat, and high-sugar foods accompanied by low physical activity are the main triggers for increasing visceral fat.

In women, as they age, the process of body fat storage will change, especially after menopause. The number of muscles decreases, while the amount of fat increases, with the accumulation tending to be in the abdominal area, even though their weight actually does not increase by much.

Furthermore, stress is also one of the factors. When someone experiences stress, the body will activate hormones in the body called cortisol. When cortisol is produced in larger amounts, it will activate the "fight-or-flight" response in the body, which triggers more visceral fat storage.

The increase in the amount of visceral fat is caused by the consumption of high-calorie, high-fat, and high-sugar foods.

How to Measure

Due to its location deep within the abdomen, visceral fat cannot be measured as we would measure regular body weight. Health professionals have specific guidelines for measuring it. Composition-wise, visceral fat accounts for about 10% of total body fat. Therefore, if the percentage of body fat is high, the range of visceral fat will also increase. Here's how to measure body fat.

1. Waist circumference

Wrap a measuring tape around the waist at the top of the hips. The maximum limit for waist circumference in women is 80 cm and in men is 90 cm. If the value is larger, then the health risk increases. This size is a reference for adults, not for children or pregnant women.

2. Waist-to-hip ratio

Wrap a measuring tape around the most prominent part of the hips. Divide the waist circumference measurement by the hip circumference. The maximum limit is 0.8 for women and 0.9 for men.

3. Body mass index (BMI)

Divide body weight by height squared (weight in kg and height in meters). The normal limit for BMI criteria in Indonesians is 18.5-25 kg/m2. If it exceeds that, it means the weight is already excessive and automatically the amount of visceral fat is higher.

How to Reduce Visceral Fat

Simply put, the most effective way to reduce visceral fat is by adopting a healthy lifestyle. Focus on maintaining a balanced diet and regular exercise just like when you want to lose weight and reduce total body fat. Here's a summary of how to reduce visceral fat.

1. Eat a balanced nutritious diet

Meet the needs of protein and fiber (as these factors make you feel full longer), increase consumption of grains, and limit intake of foods high in bad fats (fried foods), high in simple sugars (cakes, doughnuts, candies, bread, pastries), high in sodium (chips, crisps, crackers), and processed foods (packaged foods, preserved foods, junk food), and reduce alcohol consumption.

2. Exercise

The minimum recommendation for physical activity is 150 minutes per week (30 minutes for 5 days), and if you want to lose more weight, then do it longer than that. Do any exercise you enjoy, such as jogging, HIIT, or going to the gym.

3. Manage stress

Manage stress well, for example by doing yoga or meditation.

4. Implement good sleep hygiene

Get enough sleep, because the longer we stay awake, the more likely we are to eat more.

So, visceral fat is fat located inside the abdomen and surrounding organs. A high amount of it is usually marked by a protruding belly (apple-shaped), where the health risk will increase. Ways to reduce visceral fat include adopting a balanced nutritious diet, regular exercise, stress management, and implementing good sleep hygiene.

Let's download the Fitie application now to get tips and other interesting information!