visceral fat

Self diagnosis of visceral fat, how to lose weight.

Visceral fat self-diagnosis

Visceral fat mass is measured by CT and ultrasound scans.

At home, you can measure your waist circumference with a ruler.

When measured with a tape measure, if it is more than 90 cm for men and 85 cm for women, it is thought that visceral fat is accumulated.

  • Tiredness always persists.
  • Stress relief is solved by eating.
  • I enjoy a diet high in fat and meat.
  • I enjoy snacks and late-night snacks.
  • Drinking and smoking often.
  • The arms and legs appear thin compared to the body.
  • I enjoy stimulating foods such as spicy and salty foods.
  • Less muscle mass and less fat.
  • During the short term, the waist became thicker.
  • You will have your first meal in the afternoon.
  • The upper abdomen is convex.
  • Almost no waist.
  • I mostly sit down and work.

​If 5 or more of the 13 questions above apply

visceral fat should be suspected



In the pursuit of a healthier lifestyle, understanding the nuances of body fat is crucial. Visceral fat, often referred to as the “silent killer,” is more than just an aesthetic concern. It poses serious health risks that can impact your overall well-being. In this comprehensive guide, we’ll delve into the definition, symptoms, exercises, diet recommendations, and preventive measures related to visceral fat, empowering you to take control of your health journey.




1. What is Visceral Fat?

Visceral fat is the fat that accumulates around vital organs in the abdominal cavity. Unlike subcutaneous fat, which lies just beneath the skin, visceral fat wraps around organs like the liver, pancreas, and intestines. This fat type plays a role in hormone production and can influence insulin resistance, metabolism, and inflammation.


2. Understanding Visceral Obesity

Visceral obesity refers to the excessive accumulation of visceral fat. A simple way to distinguish it from subcutaneous fat is by its location – deeply nestled within the abdominal cavity. This type of obesity is strongly linked to health conditions such as type 2 diabetes, heart disease, and metabolic syndrome.


3. Symptoms of Excess Visceral Fat

While visceral fat might not manifest as prominently as subcutaneous fat, its impact on health is profound. Symptoms of excess visceral fat include an expanding waistline, elevated blood pressure, high blood sugar levels, and abnormal lipid profiles. These indicators can serve as early warnings of potential health issues.


4. Exercise Recommendations

Incorporating regular physical activity is a powerful strategy to combat visceral fat. Aerobic exercises like brisk walking, jogging, cycling, and swimming can effectively burn calories and contribute to overall fat loss. Strength training is equally important, as it helps build lean muscle mass, which in turn increases the body’s metabolic rate.


5. Targeted Abdominal Exercises

While spot reduction isn’t a feasible approach, targeted exercises can strengthen the core muscles and indirectly contribute to fat loss. Planks, crunches, leg raises, and yoga poses like the boat pose can help tone abdominal muscles, potentially reducing visceral fat over time.


6. Diet Tips to Combat Visceral Fat


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The most effective way is aerobic exercise and diet management or

Lifestyle changes can also be very important.

Please refer to the following six lifestyle changes.

1) Eating fresh vegetables

It contains various vitamins, magnesium, minerals, dietary fiber, etc., so it is helpful for health.

Low in calories, effective for weight loss.

Green vegetables that help burn visceral fat include cabbage, kale, and broccoli.

Orange vegetables include carrots and zucchini.

Yellow vegetables include potatoes and zucchini.

2) Protein intake

When you diet, you reduce your carbohydrate intake, and at this time, you use protein, an essential nutrient in your body.  In this case, the lack of protein should be supplied. If you’re low on protein, it’s because you’re using the protein contained in your muscles. If you lack protein, your basal metabolic rate will decrease and it will interfere with your diet. Eating lean protein while building muscle through exercise is good for losing fat. 

Chicken breast, lean red meat, egg whites, tofu, beans, and fish are helpful.

3) Maintain an empty stomach for 12 hours.

When you maintain an empty stomach, blood sugar and insulin levels in the body are lowered, and fat metabolism better decomposes fat. Fat breakdown begins 12 hours after your last meal.

It is helpful to keep an empty stomach for at least 12 hours between dinner and breakfast.

An empty stomach 2-3 times a week helps in weight loss.

4) Stay away from refined carbohydrates.

Sugar and liquid fructose are prohibited. Carbohydrates interfere with fat loss, and refined carbohydrates have a very high digestion and absorption rate and have a low storage capacity to be stored as fat. because it is very high.

If consumed in excess, triglyceride levels rise, causing visceral fat to accumulate in our body. To lose weight, you need to cut down on carbs, which allows you to use fat as an energy source.

5) high-intensity exercise

The best way to burn visceral fat is through high-intensity exercise.

Exercising until you are out of breath for 1-2 minutes, then repeating low-intensity exercises, then repeating high-intensity and low-intensity exercises again. 

This improves the basal metabolic rate and is of great help in removing visceral fat.

In the case of running, run 100M in 30 to 60 seconds, and when out of breath, stand and run for 2 to 4 minutes as if jogging.

It’s good to repeat it as if you were sprinting again after 1-2 minutes.

6) Intake of Omega 3

It is good for blood vessel health and prevents fat cell growth. It allows you to use fat as an energy source, so it’s a good idea to consume it when trying to lose weight.


7. Prevention Strategies

Preventing visceral fat accumulation is more effective than addressing it later. Start with maintaining a healthy weight through a balanced diet and regular exercise. Manage stress, as it can lead to overeating and weight gain. Prioritize sleep, as poor sleep patterns are linked to weight gain and an increased risk of obesity-related diseases.


8. Tracking Visceral Fat Levels

Monitoring visceral fat levels is crucial for assessing health risks. Techniques like waist circumference measurements and advanced imaging methods can provide insights into your visceral fat level. Consult with a healthcare professional to understand your personal risk factors and make informed decisions.



In the journey toward optimal health, recognizing the significance of visceral fat is paramount. By adopting a holistic approach that includes regular exercise, a balanced diet, and mindfulness about health indicators, you can actively reduce your risk of visceral obesity and its associated health complications.



Q: Can I target visceral fat with specific exercises?
Spot reduction isn’t effective, but exercises that strengthen your core can indirectly contribute to visceral fat loss.


Q: Is all belly fat considered visceral fat?
No, belly fat can include both subcutaneous and visceral fat. Visceral fat is the more dangerous type due to its proximity to vital organs.


Q: Are there specific foods that burn visceral fat?
Certain foods like green tea and those rich in omega-3 fatty acids can support metabolism and inflammation reduction, aiding in fat loss.


Q: How does stress impact visceral fat accumulation?
High stress levels can lead to weight gain, especially around the abdominal area, due to hormonal changes that encourage fat storage.


Q: Can genetics influence visceral fat accumulation?
Yes, genetics can play a role, but lifestyle factors like diet and exercise remain significant contributors.


Q: Is visceral fat more harmful for females?
Both males and females are at risk, but females tend to store more subcutaneous fat, while males are prone to higher visceral fat levels.


Q: Can I measure my visceral fat level at home?
Waist circumference can provide a basic indication, but accurate measurement requires specialized tools or imaging methods available through healthcare providers.


Q: How long does it take to reduce visceral fat through exercise?
Results vary, but consistent exercise and a healthy diet can lead to noticeable changes over a few months.


Q: Are there age-related changes in visceral fat?
Visceral fat tends to increase with age, making a balanced lifestyle even more crucial as you get older.


Q: Can I completely get rid of visceral fat?
While complete elimination might be challenging, reducing visceral fat through lifestyle changes significantly improves health outcomes.

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