Visceral Fat (why it’s the deadliest)

How do you carry your extra weight? Are you pear shaped or are you apple shaped?

Though many people think this question only counts for deciding what style of bathing suit they should wear, it’s actually a lot more important than that.

People who are pear shaped and who carry their fat in their lower body have subcutaneous fat. Subcutaneous fat is under the skin, all over our bodies.

People who are apple-shaped carry their fat in their belly and have more visceral fat, which is wrapped around their organs. This type of fat is hidden and can be deadly.

Symptoms of visceral fat include high blood pressure, high cholesterol and high insulin levels.

We tend to think of fat as just being an issue of how much we weigh, but where we carry our fat is very important. Visceral fat gathers deep in our body and around our organs and can shorten our lives.

Visceral fat has been linked to heart disease and type 2 diabetes. In women, it is also linked to breast cancer.

Why is Visceral Fat So Dangerous?

Visceral fat is dangerous for a couple of reasons.

First, it does not just sit there. It's as active as a body organ. It makes chemicals that lead to higher blood pressure, inflammation, and diminished immune activity.

Visceral fat also makes free fatty acids that increase bad cholesterol and insulin resistance.

Since visceral fat is a health risk, it's important to understand both how we get it and how to get rid of it.

Who is at Risk for Visceral Fat?

If you tend to accumulate visceral fat, it may be a matter of your genes. But visceral fat is also more likely to accumulate if we eat too many simple carbs like white bread and sugary drinks. Visceral fat will also accumulate if we don’t exercise.

Though visceral fat is dangerous, there is good news too. It's one of the easiest types of fat to get rid of!

We all know that it can be hard to lose the subcutaneous fat that is under our skin. The fat that’s hidden in our organs burns off when we work out.

How Can I Get Rid of my Visceral Fat?

Experts say that the best way to get visceral fat under control is to work out at least 30 minutes per day, every day.

Strength training is important too. The best workout is a combination of cardiovascular training and weight training to increase muscle mass.

It's important to remember that you can be thin and still have visceral fat. 

We tend to focus on the fat that we can see and feel, but it’s the visceral fat that we can't see that puts us in danger.

To get rid of visceral fat:

  • Eat more fresh fruit and vegetables
  • Increase the soluble fiber in your diet. (Flax, chia and hemp seeds can make a big difference)
  • Replace animal fats you get from eating meat and dairy with good fats like those found in olive oil and avocados, and omega 3s found in salmon, walnuts and sunflower seeds.

Yours in health and happiness,


P.S. Please share this critical information with your loved ones and I love hearing from you in the comments below.