Visceral fat is abdominal fat that accumulates around and within the internal organs in the abdominal cavity. Prevent visceral fat formation with a balanced diet, regular exercise, and by avoiding excessive stress and alcohol or other substances.
Visceral fat is abdominal fat that accumulates around and within the internal organs in the abdominal cavity. Prevent visceral fat formation with a balanced diet, regular exercise, and by avoiding excessive stress and alcohol or other substances.
A significant amount of visceral fat can accumulate even in people with normal body weight. About 10% of total body fat mass is typically internal organ fat.
Genetics influence the formation of abdominal fat, but lifestyle choices play a major role as well.
The amount of visceral fat can be easily measured with a body composition measurement – choose a one-time measurement or an unlimited annual membership.
Abdominal fat, or visceral fat, is fat that accumulates inside the abdominal cavity, around and partly within the internal organs. It is also called internal organ fat. internal organ fat helps provide space between organs, and it typically accounts for an estimated 10% of total body fat mass.
The amount of internal organ fat can be high even if a person’s weight is within the normal range. Genetics affect how much excess fat accumulates in the abdomen, but lifestyle factors also play a decisive role. Men often have a greater tendency to accumulate visceral fat than women.
What does visceral fat cause?
Fat that accumulates in the abdominal cavity is metabolically more active than subcutaneous fat and is therefore more harmful to health. It accumulates especially in the liver, interfering with its function and causing, among other things, fatty liver.
Excess visceral fat increases the risk of lifestyle-related diseases. It causes low-grade inflammation in the body and raises blood pressure, increasing the risk of cardiovascular diseases, type 2 diabetes, and various gastrointestinal problems.
How to determine the amount of visceral fat?
The amount of visceral fat can be assessed with a body composition measurement or by various imaging methods. The most accurate practical result is obtained with bioimpedance, a reliable and convenient method. A bioimpedance-based body composition measurement is easy and affordable with Puhti Body Measurement. In addition to internal organ fat, the measurement provides more than 50 values describing your body composition.
Track your waist circumference
The easiest way to monitor changes in internal organ fat is to measure waist circumference regularly, rather than tracking weight alone. Waist circumference reflects excess fat accumulated in the midsection. In women, a waist circumference over 80 cm and in men over 94 cm increases the risk of lifestyle-related diseases.
BMI gives direction, but does not measure internal organ fat
BMI is not a very reliable way to assess visceral fat, as it does not indicate where fat is stored. However, BMI reflects the relationship between weight and height and provides an indication of overweight or underweight.
In a body composition measurement, visceral fat is reported either as an area (cm²) or as a level unit. The cm² value represents the area of fat covering the cross-section of the abdominal cavity at the level of the navel. The reference value for visceral fat, regardless of age and sex, is under 100 cm². At younger ages, values are typically significantly lower than later in life. The value often increases with age, but it should remain within the reference range.
Sometimes internal organ fat values are given as level units, where level 1 corresponds to a surface area of 10 square centimetres. Therefore, the target amount of visceral fat should be kept under level 10, regardless of age and sex. You can determine your exact value only by measuring your body composition.
How to prevent the formation of internal organ fat?
Healthy lifestyle habits, a balanced and varied diet, and regular exercise help prevent the formation of visceral fat. Stress and alcohol use also influence internal organ fat accumulation.
How to reduce visceral fat?
You never need to eliminate visceral fat completely; everyone naturally has some. It is important to keep the amount within healthy limits. Reducing abdominal fat requires patience. Standard weight loss strategies play the main role when aiming to reduce visceral fat. Fat tissue often decreases more from within the abdominal cavity than from under the skin.
Weight loss with a focus on physical activity is also an effective way to reduce abdominal fat. Endurance training has been shown to be more effective than strength training for reducing visceral fat.
Tips for reducing internal organ fat
Maintain a healthy, varied diet.
Exercise regularly, with an emphasis on endurance training.
Ensure sufficient, good-quality sleep.
Try to reduce sources of stress.
Cut down on alcohol consumption.
Quit smoking.
When should you come for a body measurement?
It’s sensible to start a body composition measurement as soon as you want to know your visceral fat amount and track changes. The measurement suits anyone planning lifestyle changes, wanting to assess cardiovascular and metabolic health risks, or checking that weight loss targets the right areas. You can have the measurement without a referral, quickly and easily. You’ll see the results clearly on the Oma Puhti report alongside other values.
Visceral fat is harmful because it is metabolically active and releases substances directly into the bloodstream, which maintains low-grade inflammation and raises blood pressure. It accumulates especially in the liver, disrupts its function, predisposes to fatty liver, and impairs insulin action, increasing the risk of type 2 diabetes. The risk of cardiovascular diseases and various gastrointestinal problems also rises. The harm can be significant even in people with normal weight, so the amount is worth measuring and monitoring.
A common target is visceral fat under 100 cm² regardless of age and sex. In younger people, values are typically much lower, but the amount can increase with age and should still remain within the reference range. If the result is given as a level unit, the target is under level 10. You can obtain an accurate value reliably with a body composition measurement.
Visceral fat decreases at different rates depending on the individual, but with lifestyle changes, the first changes usually appear within 1–2 months. On average, for each kilogram of fat mass lost, the visceral fat area decreases by about 6.9 cm², provided energy deficit and exercise are maintained consistently. The pace is affected by baseline level, age, genetics, diet quality, amount of exercise, sleep, and stress.
Abdominal fat decreases best by combining a balanced diet with regular physical activity. The goal is to reduce total body fat, which also decreases visceral fat. In practice, this means a moderate energy deficit, aerobic exercise that fits your routine, and adequate strength training.
Internal organ fat (visceral fat) is fat that accumulates in the abdominal cavity and around, and partly within, internal organs. It normally accounts for about 10% of total body fat mass, but a large amount can accumulate even in people with normal weight. Excess internal organ fat is metabolically active and increases the risk of cardiovascular diseases, type 2 diabetes, and fatty liver, among others. The amount is reliably measured with a body composition measurement.
Abdominal fat decreases best by combining a balanced diet with regular physical activity. The goal is to reduce total body fat, which also decreases visceral fat. In practice, this means a moderate energy deficit, aerobic exercise that fits your routine, and adequate strength training.
Understand your well-being – here’s how measurement works
Choose the right test package for you
You can choose a ready-made test package, include additional tests or plan your own set of tests. All the tests can be ordered without a doctor’s referral.
Visit a location
Sample-taking is available at Mehiläinen laboratories in over 75 locations and and body measurement points are available in 24 shopping centers across Finland. The test itself takes only a few minutes.
See the results in My Journal
You can view your results quickly and easily on the Oma Puhti report. You will get an easy-to-read report of your results.
Why Puhti?
Easy, domestic and fast
High-quality service when it comes to knowledge about your own health
All tests without referral
Clear tests and competitive pricing
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