What Is Visceral Fat? How to Reduce It and Improve Your Health
If you're focused on fat loss or improving your long-term health, there's one type of fat you really need to pay attention to — visceral fat. Unlike the fat just beneath your skin, visceral fat is stored deep in the abdominal cavity and surrounds your vital organs.
This kind of fat is much more than a cosmetic issue. It’s been directly linked to chronic health conditions, and many people don’t even realize they have it.
In this article, we’ll break down:
What visceral fat is
Why it matters for your health
How to measure it accurately
Proven strategies to reduce visceral fat
What Is Visceral Fat?
Visceral fat (also known as intra-abdominal fat) is the fat that wraps around internal organs like the liver, pancreas, and intestines. Unlike subcutaneous fat — the kind you can see or pinch — visceral fat is hidden, but far more harmful.
Why Visceral Fat Is Dangerous
Excess visceral fat contributes to a wide range of health problems, including:
Heart disease
High blood pressure
Type 2 diabetes
Insulin resistance
Fatty liver disease
Certain cancers
This type of fat produces inflammatory substances and disrupts hormone function, even in individuals who appear lean.
How to Measure Visceral Fat Accurately
Most people rely on weight or BMI to measure their progress — but neither tells you anything about where fat is stored. And while biometric scales like InBody or other at-home body analyzers can estimate body fat percentage, they do not accurately measure fat or visceral fat. These devices use bioelectrical impedance, which is not designed to detect fat stored around your organs.
The most precise and clinically validated method for assessing visceral fat is a DEXA scan (dual-energy X-ray absorptiometry).
DEXA body composition scans provide a clear breakdown of:
Total body fat percentage
Lean muscle mass
Bone density
Visceral adipose tissue levels
This allows for targeted strategies and ongoing tracking that actually makes a difference in your health outcomes.
How to Reduce Visceral Fat: 7 Proven Strategies
1. Follow a Whole-Food, Anti-Inflammatory Diet
Focus on real, minimally processed foods that are high in fiber, antioxidants, and healthy fats. This helps reduce systemic inflammation, stabilize blood sugar levels, and prevent fat storage around your organs. Focus on:
Lean proteins
Fiber-rich vegetables and fruits
Healthy fats (like olive oil and avocado)
Whole grains and legumes
2. Limit Your Alcohol Intake
Excessive alcohol is closely linked to abdominal fat gain, especially visceral fat. Even moderate intake can slow fat metabolism. Reducing consumption — or taking alcohol-free days — can lead to measurable improvements in body composition.
3. Drink Plenty of Water
Staying well-hydrated supports metabolism, helps with digestion, and may reduce hunger cues that are actually signs of dehydration. Water also helps flush out toxins that could otherwise promote inflammation and fat retention.
4. Combine Cardio and Strength Training
A mix of aerobic exercise and resistance training is most effective for reducing visceral fat. Even 30 minutes a day of brisk walking or weight training can make a measurable impact.
5. Reduce Stress Levels
Chronic stress elevates cortisol levels, which has been shown to drive fat storage in the abdominal area. Incorporate stress-reducing practices like deep breathing, meditation, walking in nature, or journaling into your daily routine.
6. Improve Sleep Habits
Poor sleep disrupts hunger hormones (ghrelin and leptin), increases cravings, and affects how your body stores fat. Aim for 7–9 hours of quality sleep per night, and keep a consistent bedtime routine to support recovery and hormonal balance.
7. Track Progress with a DEXA Scan
Instead of guessing, use precise body composition data. A DEXA scan gives you an accurate breakdown of visceral fat levels, total body fat, muscle mass, and bone density — so you can make targeted changes and track progress over time with confidence.
Final Thoughts
Visceral fat is one of the most important health indicators you can't see — but with the right tools and strategy, it's completely manageable. A healthy lifestyle, consistent exercise, and precision testing can help you reduce visceral fat and unlock better long-term health.
About DexaFit Nashua
DexaFit Nashua provides advanced health testing to help you optimize performance, longevity, and body composition. Located in Nashua, New Hampshire, we specialize in DEXA scans, VO2 Max testing, Resting Metabolic Rate (RMR) testing, and more. Our team is dedicated to helping clients get clear, science-based insights into their health, fitness, and fat loss goals.