17/09/2025
Visceral fat is the dangerous kind of fat that builds up deep in the belly, wrapping around important organs like the heart, liver, and intestines.
Unlike the fat under your skin, this type of fat acts almost like a hormone-producing organ.
It releases harmful chemicals that trigger inflammation, raise blood pressure, and make the body less sensitive to insulin, opening the door to type 2 diabetes, heart disease, and hypertension.
Recent research (Nature, 2025) using information from NHANES (National Health and Nutrition Examination Survey), which studied 10,000 adults, showed that people with more muscle compared to belly fat, called the lean mass to visceral fat ratio (simply, the balance between strong muscles and dangerous belly fat), had up to 70–90% lower chances of developing heart and metabolic diseases.
These results held true even after considering age, gender, lifestyle, and medication.
Another study confirmed that visceral fat plays a key role in the start of metabolic syndrome, a cluster of health problems like big belly size, high blood sugar, high blood pressure, and abnormal cholesterol.
The good news is that visceral fat can be reduced. Healthy eating, regular physical activity, and lifestyle changes make a big difference.
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In particular, exercises like weight training, aerobics, and HIIT (High-Intensity Interval Training, short bursts of intense exercise with rest in between) have been shown to cut down belly fat significantly.
In short: the less visceral fat you carry, the healthier and stronger your body will be, and the lower your risk of serious illnesses.
