Visceral Fat - NW Personal Training

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When most people think about body fat, they picture the fat they can pinch just beneath the skin. While that type of fat, called subcutaneous fat, can affect appearance, it isn’t the type that concerns health professionals the most. The bigger concern is visceral fat, the fat that surrounds your internal organs deep inside your abdomen.

Visceral fat is metabolically active, meaning it releases hormones and inflammatory substances that can increase the risk of heart disease, type 2 diabetes, high blood pressure, fatty liver disease, certain cancers, and other chronic conditions. You don’t have to be overweight to carry excess visceral fat. Even people who appear thin can have unhealthy levels if they are inactive, under-muscled, or have poor lifestyle habits.

The challenge is that you can’t see visceral fat directly. The best way to measure visceral fat is a DEXA scan. Fortunately, there is a new company DexaFit in uptown Vancouver, WA that offers DEXA scans for $99 for NWPT clients (use code NWPT99 when booking an appointment). You will receive a report that separates your body composition into bones, muscles and fat, including visceral fat, and provides you with a risk analysis and action steps to improve your metrics. Another simple and cost-effective way to assess your risk is measuring your waist circumference. Carrying excess weight around your midsection is a strong indicator of increased visceral fat. As a general guideline, women should aim for a waist measurement below 35 inches (88 cm) and men below 40 inches (102 cm).

The encouraging news is that visceral fat responds remarkably well to healthy lifestyle changes.

Effective Strategies for Reducing Visceral Fat

Strength Train

Strength train at least two to three days each week to build muscle and improve metabolism.

Move Every Day

Walking, cycling, swimming, and other aerobic activities help burn visceral fat.

Prioritize Protein

Prioritize protein at each meal to preserve muscle and improve satiety.

Vegetables & Fruit

Fill half your plate with vegetables and fruit to increase fiber and reduce overall calorie intake.

Limit Ultra-Processed Foods

Limit ultra-processed foods, sugary beverages, and excessive alcohol, which can contribute to abdominal fat accumulation.

Sleep

Sleep seven to nine hours each night. Poor sleep is linked to increased visceral fat and weight gain.

Manage Stress

Chronic stress and elevated cortisol levels can encourage fat storage around the abdomen.

Consistency

Stay consistent. Small, sustainable habits practiced every day are far more powerful than short-lived diets.

Remember, our goal at NWPT is to improve your overall health. Every healthy meal, every walk, every strength workout, and every good night’s sleep is an investment in a stronger heart, healthier organs, and a longer, more vibrant life. You may not be able to see visceral fat disappearing, but your body will thank you for every positive choice you make. Focus on progress, not perfection, and celebrate the healthy habits that help you thrive from the inside out.

Yours in health & fitness,
Sherri McMillan

Don’t be Fooled

Don’t Be Fooled