Visceral Fat
The dangerous fat. Visceral fat wraps around internal organs—liver, pancreas, intestines. Unlike subcutaneous fat under skin, visceral fat is metabolically active, pumping out inflammatory cytokines. It drives insulin resistance, heart disease, and metabolic syndrome.
Why Visceral Fat Is Dangerous
Inflammatory Factory
Pumps out IL-6, TNF-alpha. Chronic inflammation. Drives all disease.
Insulin Resistance
Directly impairs insulin signaling. Type 2 diabetes risk. Metabolic syndrome.
Fatty Liver
Fat accumulates in liver. NAFLD epidemic. Impairs detoxification.
Heart Disease
Increases cardiovascular risk independent of weight. Inflammation key.
Hormone Disruption
Fat makes estrogen. Hormone imbalances. Leptin resistance.
Cancer Risk
Inflammation and hormones promote cancer. Multiple cancer types associated.
What Causes Visceral Fat
Chronic Stress
Cortisol directs fat to visceral area. Stress eating compounds. Address stress first.
Sugar and Fructose
Fructose converted to fat in liver. Drives visceral accumulation. Cut sugar.
Sedentary Lifestyle
Lack of movement. Sitting all day. Muscle loss allows fat gain.
Poor Sleep
Sleep deprivation increases cortisol. Hunger hormones disrupted. Fat storage.
Alcohol
Beer belly is visceral fat. Liver prioritizes alcohol, stores fat. Cut back.
Age and Hormones
Testosterone and estrogen decline shift fat visceral. Fight with lifestyle.
How to Reduce Visceral Fat
Strength Training
Build muscle to burn fat. Resistance training most effective. 2-3x weekly.
HIIT
High-intensity intervals burn visceral fat specifically. 20-30 min 2x week.
Cut Sugar
Especially fructose. Soda, juice, desserts. Read labels for hidden sugar.
More Protein
Protein increases metabolism. Preserves muscle. Reduces appetite.
Manage Stress
Lower cortisol. Meditation, nature, breathing. Critical for visceral fat.
Quality Sleep
7-9 hours. Consistent schedule. Dark, cool room. Prioritize.