Visceral fat is a deep type of body fat stored within the abdominal cavity, surrounding vital organs like the liver, pancreas and intestines. Unlike subcutaneous fat that you can pinch under the skin, it cannot be seen or felt. While some visceral fat is normal for organ protection and as an energy reserve, an excess amount poses a severe threat to your health. It is metabolically active, releasing hormones and inflammatory substances that can disrupt the body's normal functions.

The health risks associated with excessive visceral fat are profound. It is strongly linked to a higher incidence of serious conditions, including heart disease, type 2 diabetes, stroke and certain cancers. This is primarily because the substances it releases can cause chronic inflammation, lead to insulin resistance and raise blood pressure. Consequently, it is considered more dangerous than subcutaneous fat.

You can estimate your visceral fat levels without expensive scans. A simple waist circumference measurement is a practical tool; a measurement of 35 inches or more for women and 40 inches or more for men suggests a higher amount. Body shape is another indicator, with an "apple" shape (weight carried around the midsection) signaling more visceral fat than a "pear" shape (weight carried on the hips and thighs).

The most effective strategy to reduce visceral fat involves foundational healthy habits. Regular exercise, particularly a mix of aerobic activity and strength training, is crucial. A balanced diet focused on whole foods, like fruits, vegetables, and lean proteins - while minimizing processed foods, trans fats and sugary drinks, is essential. Additionally, managing stress and ensuring adequate, quality sleep support these efforts. Taking action is critical because losing even a small amount of this dangerous fat can significantly improve your metabolic health and reduce your risk for chronic diseases.