Most people have heard the word fat and immediately think of something they would rather not have, yet not all fat is created equal. The body stores fat in two main ways, either as subcutaneous fat or as visceral fat. Subcutaneous fat is the softer, pinchable layer that sits directly under the skin. You find it in areas like the thighs, hips, arms and belly, and while excess amounts may be cosmetically frustrating or add strain to joints, it is less dangerous from a health perspective.
Visceral fat, on the other hand, is the hidden type that wraps itself around internal organs such as the liver, pancreas and intestines. This is the fat that can lead to serious health problems because it is metabolically active and can interfere with hormones, insulin regulation and inflammatory processes.
The science is clear that visceral fat is a stronger predictor of disease risk than the number you see on the scales. Too much of it has been linked to insulin resistance, type 2 diabetes, heart disease, certain cancers and even dementia. Unlike subcutaneous fat, which largely just sits under the skin, visceral fat releases fatty acids and inflammatory molecules directly into the bloodstream through the portal vein, the vein that carries blood to the liver. This increases cholesterol, raises blood pressure and alters how the body processes glucose. This is not good for our body and long term health.
The good news is that visceral fat responds well to lifestyle changes. Certain foods help reduce it, while others encourage its growth. A diet rich in vegetables, fruits, lean proteins, whole grains, beans, nuts and seeds is shown to reduce visceral fat. Fibre in particular plays a role in regulating blood sugar and keeping insulin levels stable, which reduces fat storage around the organs. Foods high in omega 3 fatty acids such as oily fish can help lower inflammation. Fermented foods and those supporting gut health may also play a protective role. On the other hand, processed foods high in sugar, refined carbohydrates, trans fats and excess alcohol contribute to visceral fat accumulation. Sugary drinks are especially harmful as they cause spikes in blood glucose and insulin, leading to more fat deposited internally.
How long does it take to reduce visceral fat depends on the individual’s starting point, genetics, lifestyle and consistency. Research suggests that with sustained changes in diet and activity, noticeable reductions can be seen in as little as six to twelve weeks. Regular physical activity is just as important as diet, with both aerobic exercise and strength training proven to help. This can be achieved by simply taking a brisk walk during your lunch hour or just leaving some hand held weights in the kitchen so that you can do some exercises while you wait for the tea to brew.
Unlike subcutaneous fat which may linger, visceral fat often shrinks faster when the right habits are in place, which is why even small amounts of weight loss can improve health markers significantly.
The key is not to chase quick fixes but to build steady, sustainable habits. By focusing on whole foods, reducing processed sugars and unhealthy fats, and moving the body regularly, visceral fat can be reduced and with it the risks it carries. It is one of the clearest examples of how lifestyle choices can alter long term health and longevity.
Photo by Towfiqu barbhuiya
