Visceral fat, also known as abdominal fat, is the type of fat that accumulates around your internal organs. Unlike the subcutaneous fat that lies just beneath your skin and is relatively harmless, visceral fat can pose serious health concerns.

Being a woman, you are more prone to accumulating visceral fat than men.

What Causes Visceral Fat?

Several factors can cause the accumulation of visceral fat in women. The primary cause is a sedentary lifestyle, where you burn too few calories compared to the ones you consume.

Hormonal fluctuations during menopause and pregnancy can also cause visceral fat accumulation.

Genetics can play a role too. If someone in your family has a high tendency for belly fat, you may end up inheriting the same.

Research has also indicated that lack of proper sleep, high-stress levels, and an unbalanced diet that’s high in saturated fats and refined carbohydrates can lead to visceral fat accumulation.

What are the Health Risks of Visceral Fat?

Visceral fat poses several health risks for women. Firstly, it releases inflammatory molecules that can damage your organs over time. As the visceral fat cells enlarge, they produce more cytokines, which can damage your body’s tissues.

Another major risk of visceral fat is insulin resistance, which can lead to type 2 diabetes. Insulin resistance occurs when cells in your body stop responding to insulin, the hormone that regulates blood sugar levels.

This, in turn, causes your blood sugar levels to rise, leading to diabetes.

Being overweight or obese due to visceral fat can also increase your risk of developing heart disease, stroke, high blood pressure, and certain cancers. Additionally, it can lead to sleep apnea, fatty liver disease, and gallstones.

How to Measure Visceral Fat?

The most accurate way to measure visceral fat is through computed tomography (CT) or magnetic resonance imaging (MRI) scans. But these tests can be expensive and are usually not recommended unless other tests indicate the presence of visceral fat.

A cheaper and more practical way to measure your visceral fat is through waist circumference calculations. A waist circumference of 35 inches or above indicates that you have a high amount of visceral fat.

How to Reduce Visceral Fat?

Reducing visceral fat can be a challenging process but it’s not impossible. Here are a few things that you can do to reduce your visceral fat:.

1. Exercise Regularly

Regular exercise is one of the best ways to reduce visceral fat. Regular aerobic exercise such as jogging, brisk walking, swimming, and cycling can help you lose weight, tone your muscles, improve your metabolism, and regulate your blood sugar levels.

Aim for at least 30 minutes of moderate-intensity exercise per day, five days a week.

2. Maintain a Balanced Diet

Eating a balanced diet that’s low in saturated fats, trans fats, and refined carbohydrates can help you reduce visceral fat.

Add more fruits, veggies, whole grains, lean proteins, and healthy fats to your diet and cut back on processed foods, sugary drinks, and snacks.

3. Get Enough Sleep

Getting sufficient sleep is crucial for managing your visceral fat levels. Aim for seven to eight hours of sleep each night to regulate your hormones, mood, and metabolism.

4. Manage Stress

Chronic stress can trigger the release of cortisol hormones, which can lead to visceral fat accumulation. Manage your stress levels through activities such as meditation, yoga, or deep breathing exercises.