Abs-Olutely Worrisome Visceral Fat

For years, we’ve been told to watch the weighing scale. But science is asking us to look somewhere else today: our waist. Not all body fat is the same. The real troublemaker is often the fat you can’t see, visceral fat, which buries itself deep inside the abdomen, wrapping around organs like the liver, pancreas and intestines. Out of sight, but far from harmless!

Fat With Two Faces

“There are two main types of fat in the body. Subcutaneous fat is the soft, pinchable fat sitting directly under your skin. Visceral fat is hidden deep inside your abdominal cavity,” says Ankita Gupta, Dietician and Founder of Nutrition Matters from Delhi.

Ankita explains, “Visceral fat behaves like an active organ, constantly releasing inflammatory chemicals and hormones into the bloodstream.” Over time, these chemicals can disrupt metabolism and raise the risk of heart disease, type 2 diabetes and fatty liver disease. While genetics and hormones influence where fat is stored, lifestyle matters too. Chronic stress, in particular, raises cortisol levels, promoting fat accumulation around the abdomen. “In my practice, I often see young professionals with high-stress lifestyles carrying significant abdominal fat despite not being overweight overall,” Ankita says.

Looks Are Deceptive

Think a flat stomach means you’re healthy? Not always. Even lean-looking people can carry dangerous visceral fat deep inside the abdomen, a condition known as “Thin Outside, Fat Inside” (TOFI). “Some people may appear slim yet carry excess visceral fat, a condition often called ‘Thin Outside, Fat Inside.’” explains Dr Venkata Krishna Kumar Talluri, a Consultant Physician & Diabetologist, Renova Century Hospitals, Hyderabad.

Hard to Stomach

Even people with a normal BMI can have excess visceral fat, often signalled by a larger waistline, fatty liver, high blood sugar or abnormal cholesterol. “Looking lean doesn’t always mean a person is metabolically healthy,” he says.

Dr Venkata says visceral fat is far more than stored body fat. It is metabolically active, releasing inflammatory substances that drive insulin resistance and chronic inflammation. Over time, it increases the risk of type 2 diabetes, heart disease, stroke, high blood pressure, fatty liver disease and sleep apnoea.

Turning the Tide

But just like subcutaneous fat, visceral fat, too, can be reversed. Not through quick fixes or fad diets but with consistent lifestyle changes. Experts say the focus shouldn't be on starving the body but on building healthier habits that improve overall metabolic health. Sasikala Thota, HoD of Clinical Nutrition and Dietetics, says, “It’s important to increase fibre-rich foods such as whole grains, vegetables, fruits, legumes and seeds as they improve satiety and reduce visceral fat accumulation.”

She recommends eating enough protein, cutting back on sugary and processed foods, and including healthy fats from nuts, seeds and fatty fish. Regular aerobic exercise, strength training and 7–9 hours of sleep are equally important for reducing visceral fat.

Fat Facts

The real battle isn’t against the fat you can see, but the fat you can’t. Hidden deep in the abdomen, visceral fat silently raises the risk of serious diseases. The good news? There are no shortcuts, but healthy eating, regular exercise, quality sleep and stress management can go a long way in keeping it under control.