Visceral fat is a ticking time bomb

For many centuries, the ideal of femininity and beauty has been embodied in the goddess of love, Aphrodite, whose marble statue, known as the Venus de Milo, is housed in the Louvre in Paris. The sculpture stands about 203 cm tall, and the proportions of her body adhere to the “golden ratio,” recognized as ideal. If we adjust the measurements for a height of 164 cm, the parameters of the bust-waist-hips would be approximately 86x69x93 cm. Men have always admired women with naturally beautiful figures, with a “wasp waist” being one of their main virtues.

Does obesity accompany our civilization?

Technological progress frees people from many problems, but new ones arise. Modern humans consume high-calorie foods, and their physical activity decreases, leading to a predominantly sedentary lifestyle. As a result of these trends, excess weight and obesity, which have taken on epidemic proportions, become apparent.

Fat is necessary for the normal functioning of the body, but when its quantity becomes too large, it can pose a serious threat to health. Fat accumulations, especially noticeable around the waist and abdomen (this fat is called abdominal – from the Latin “abdomen” – belly), have their reasons and can lead to unpleasant consequences for the overall health of the body. Some fat accumulates as subcutaneous, resulting in folds that give the body an unaesthetic, saggy appearance.

However, the greatest danger is posed by the part of abdominal fat that is externally invisible, hidden in the abdominal cavity, enveloping internal organs such as the liver, kidneys, pancreas, intestines, protecting them from damage and trauma. This is visceral fat. Medical professionals, including cardiologist Tiffany Powell-Wiley, an obesity expert at the National Institutes of Health in the USA, warn that this fat is a “slow-acting bomb,” even when a person’s weight is within the normal range.

Unlike subcutaneous fat, visceral fat is an active substance, releasing hormones, fatty acids, and other substances into the blood. Its excess can trigger various diseases:

•  Heart attacks and cardiovascular diseases
•  Type 2 diabetes
•  Stroke
•  Breast cancer
•  Colorectal cancer
•  Alzheimer's disease

Medical science believes that the share of visceral fat should not exceed 10-15% of total fat stores. But how can this be measured?

Control, measurement, desire to avoid severe consequences

By simple observation, it is impossible to determine the amount of hidden fat in the body. The most reliable measurement methods include MRI (magnetic resonance imaging), CT (computer tomography), or abdominal ultrasound, but they require the patient to visit a corresponding laboratory and have no contraindications to these procedures. Therefore, Dr. Elliana Rose, a specialist in internal medicine and surgery, suggests a simple and accessible method: “To find out if you have visceral fat, it is best to measure the circumference of your waist. For women, this circumference should not exceed 80 cm, and for men – 94 cm.” However, note that these values are averages and should be adjusted based on the individual’s height and body composition. Another simple control method is the waist circumference being equal to two neck circumferences, and the neck circumference being equal to two wrist circumferences.

How to deal with the problem?

Let’s recall a well-known aphorism from a beloved movie: “Where are we going to make the waist?” Don't believe anyone who says getting rid of visceral fat is easy. It requires a systematic approach and a serious commitment to being healthy.

1. Proper Nutrition

The calorie content of the diet should match the body’s energy expenditure. Leading functional medicine specialist Dr. Stacie J. Stephenson, known as “The VibrantDoc,” recommends: “Reduce the calorie intake, even just a little. Visceral fat is the first to go when people cut down on food consumption.” However, the diet should be sensible; if the body senses a calorie deficit, it will tend to burn muscles, preserving its fat reserves, and the effect of starvation will be counterproductive.

Dietary expert Sarah Bourdet advises: “Limit the intake of simple sugars. Eat foods rich in fiber and protein.” Nuts, seeds, seafood, fatty fish, and olive oil are products that should be consumed more frequently, but of course, in reasonable amounts. Broccoli and cauliflower, spinach, arugula, leafy greens, among others, are very useful in combating abdominal fat.

American endocrinologist Dr. Elizabeth Lowden recommends eating avocados and walnuts because they are slowly absorbed, requiring more energy for digestion. Dr. Lowden explains that the first results may not be immediately noticeable, but it is not a reason to give up the fight against fat. She reminds us that the body needs time to restructure and adapt.

Dr. Tiffany Powell-Wiley notes that every 10 grams of soluble fiber found in cereals, whole grain bread, rice and oat bran, and legumes reduce the amount of visceral fat by 4%. It is also advisable to completely exclude fast food, processed foods, chips, mayonnaise, and other products saturated with trans fats from the diet.

2. Physical Activity

Physical exercise is a necessary condition for successfully combating visceral fat. Dr. Tiffany Powell-Wiley, in an interview with CNN, stated that “you should spend at least 150 minutes per week on sports.” Recommended activities include brisk walking, running, the increasingly popular Nordic walking, swimming, cycling, and other forms of aerobic exercise, which are preferable for fat burning over strength training. It's better to exercise outdoors rather than in gyms and indoor arenas, especially important in the context of the COVID-19 pandemic. When planning workouts, be sure to allocate time for exercises aimed at developing and maintaining the tone of the abdominal muscles, which are the key to a beautiful body and good posture.

“Everything in a person should be perfect...” – “Aerobics Lady”

Renowned American actress, writer, and activist Jane Fonda has shared the secrets of her stunning appearance with the world. She often emphasized, “The most important thing for women is never to go on strict diets and always engage in sports, dance, and aerobics.” The actress dedicated many years to dancing and, after turning 40, sparked a real revolution in the United States by transforming into the “Aerobics Lady.” Accessible exercise routines of varying difficulty levels, music, aesthetics, and Jane Fonda’s personal example, which helped many women and men feel confident, maintain health and beauty, still provide reasons to believe in oneself and one’s strengths.

3. Reduce or Eliminate Alcohol Consumption

The high calorie content in alcohol can trigger abdominal obesity. Dr. Stacie J. Stephenson mentions three studies, each confirming that “even moderate alcohol consumption can lead to the body depositing fat in the abdominal area.” For example, in a study of 87 healthy women with light or moderate alcohol consumption, it was found that their waist circumference was directly related to the amount of alcohol consumed. Experts concluded that “this was associated with an increase in visceral fat” in those who drank more.

4. Stress – a Risk Factor for Abdominal Obesity

According to Dr. Stacie J. Stephenson, “visceral obesity may represent suboptimal physiological adaptation to stress.” A study conducted at Yale University showed that stress can contribute to the accumulation of excess fat in the abdominal area, even in slim women. “We found that women with a larger volume of abdominal fat often have a bad mood and a higher level of life stress,” said the lead researcher, Dr. Elissa S. Epel. In light of this, Dr. Stephenson advises, “You may not always eliminate sources of stress, but try to manage your reaction to them. This will contribute to a reduction in visceral fat.”

5. Hope for Medications?

An interesting study on the impact of liraglutide, the drug used to treat obesity, on visceral fat was published in the prestigious medical journal The Lancet. Typically, this drug is used in cases of type 2 diabetes accompanied by obesity, but in this study, it was proposed to people suffering from obesity without diabetes. 

The experiment involved 235 people. After forty weeks, those receiving liraglutide experienced an average reduction in internal organ and abdominal obesity by 12.5%, while those given a placebo had only a 1.63% reduction. The studies showed that liraglutide had the greatest impact on reducing visceral fat around the liver and heart. Doctors paid special attention to this.

In the pursuit of harmony

We advise being very cautious with medications despite optimistic results. It is essential to believe in oneself, one’s strength, find time dedicated to one’s health (150 minutes a week is not much), carefully plan the diet considering dietitian recommendations, and take another look at Jane Fonda. Remember the “golden ratio.” You will undoubtedly like yourself!