Although you can't touch it like subcutaneous fat on your pants pocket, it has a huge impact on our health. We are also surprised – more and more research shows that this "hidden" fat causes quite a turmoil in the body.

What is visceral fat?

It is fat tissue that grows in the abdominal cavity, between organs. This fat is not passive — it acts as a hormone, releasing various substances and influencing our body's instincts. In fact, it is an endocrine organ, which means it has a very strong influence on other organs. Even worse: it causes insulin resistance – a condition in which cells no longer respond properly to insulin, which can lead to diseases such as type 2 diabetes.

How do you recognize it?

First: measure your waist. If you regularly wear a belt and your waist is around 88 cm or more (for women) or 102 cm (for men), this is a sign to be alarmed. The waist-to-hip ratio is also important – for women, it should be less than 0.85, and for men, less than 0.9.

For those who love precision: you may have heard of sagittal abdominal diameter (SAD) – this is a measurement of the depth of the abdomen in a lying or standing position. If this diameter exceeds 25 cm, you could really be in trouble – increasing the risk of heart disease, diabetes, and Alzheimer's disease.

Why is this fat so dangerous?

• Cardiovascular diseases
  Visceral fat has an inflammatory response, releasing cytokines and free fatty acids that stress the veins, increase blood pressure, clog arteries, and lead to coronary disease.
  
  
• Insulin resistance and diabetes
  Studies show that this fat is largely responsible for the development of insulin resistance – with nearly 64% of men and 77% of women with obesity developing diabetes.
  
  
• Brain diseases, including Alzheimer's
  Surprisingly, but true – visceral fat in middle age (around 50 years) significantly increases the risk of deposition of amyloid and tau proteins in the brain, which can lead to Alzheimer's 20 years later.
  
  A study with 80 participants showed that 57.5% of them were obese (average BMI 32) and that visceral fat dominated over subcutaneous fat in explaining these deposits (77% effect).
  
  
• Various forms of cancer
  In studies of the American population sample – those with an "apple shape" – the risk of colon cancer is increased by around 10–12% in men and up to 18% in women. Inflammation of fat tissue promotes the growth of cancer cells, especially in the breast and intestines.
  
  
• Metabolic syndrome
  A condition where high blood pressure, bad cholesterol, inflammation, insulin resistance, and diabetes intertwine – forming a vicious cycle that is difficult to break without a lifestyle change.

Extensive research shows that just 10 MET-hours of exercise per week (MET – unit of energy expenditure) can reduce visceral fat.

How to reduce visceral fat — evidence, not myths

There are many ways, but not all are supported by data:

• Changed eating habits
  
  • Proven: whole grains, fruits, vegetables, lean proteins reduce visceral fat in 2–3 months when consumed regularly.
    
    
  • Processed fats and refined sugar drastically increase the risk.
    
    
  • Ketogenic diet and intermittent fasting have been shown to reduce visceral fat faster – up to a 10% reduction in total fat in a 12-week period.
  
  
• Movement and exercise
  
  • At least 30 minutes daily of a combination of cardio + strength training has been proven to reduce visceral fat.
    
    
  • The most effective has been shown to be HIIT (high-intensity interval training): up to a 20–30% reduction in visceral fat in 8 weeks.
    
    
  • Aerobic exercise? 10 MET-hours per week is associated with a significant reduction in this fat. Adding strength exercises improves body shape more quickly.
  
  
• Stress and relaxation
  
  • Cortisol, the stress hormone, essential favours the accumulation of visceral fat.
    
    
  • Meditation, yoga, deep breathing have been shown to lower blood cortisol and – yes, you guessed it right – also slightly reduce waist size (up to 2 cm in 6 weeks) in pilot studies.
  
  
• Sleep – less is more
  
  • Less than 7 hours of sleep – brings a 20–30% higher chance of accumulating visceral fat.
    
    
  • We recommend 7–8 hours of quality sleep as part of an essential strategy.
  
  
• Caution with alcohol
  Don't overdo it – alcohol increases visceral fat, including the unseen internal circling of fat around the liver.

What can you expect?

If you start making changes now, the results are concrete in 8–12 weeks. Research shows that during this time, the amount of visceral fat decreases by 15–20%, resulting in better artery opening, lower pressure, and improved sugar metabolism.

The brain impact is also noticeable: a population study showed a younger brain age (an average of -2.9 years after 12 months and -5.6 years after 24 months post-weight loss surgery, including a reduction in visceral fat).

Are you ready for a change?

• Start measuring your waist – every week, in the morning.
  
  
• 30 minutes of daily activity – strength exercise, short run, or HIIT.
  
  
• Healthy eating habits – less sugar, reach for vegetables.
  
  
• Take care of sleep and relaxation – you are in charge. It all depends on you, so don't regret the time spent.
  
  
• Monitor results in 2–3 months – waist should be at least 4 cm smaller.

Visceral fat is like that silent shadow that acts long before we see it – but its impact is very loud: increasing the risks of heart attack, stroke, diabetes, cancer, and Alzheimer's. But at the same time: it is one of the few types of fat that respond well to changes – proper nutrition, exercise, sleep, and relaxation have a very quick impact. Before the cold autumn days arrive, you can take a step forward – and it is simple, with a daily decision. If you start today, you will definitely improve your future.