Tips for Reducing Visceral Fat: The Importance of Eating Order

Find out the four main ways to reduce visceral fat, how to assess it, and what leads to fat accumulation.

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Visceral fat protects organs and secretes hormones. However, excess visceral fat negatively affects more than just body shape. To reduce visceral fat, one must make dietary adjustments. This article will introduce four main approaches to reducing visceral fat and guide nutritional choices.

Health Risks of Excessive Visceral Fat

Excessive visceral fat increases the risk of various chronic diseases, including the following:

• Brain disorders: A 2023 meta-analysis published in Aging and Disease revealed that among 10,000 adults, higher levels of abdominal fat (including visceral and subcutaneous fat) were associated with reduced brain volume, particularly in regions linked to cognitive functions like thinking, memory, and daily task performance. A recent study found that higher levels of visceral fat in middle-aged people were linked to an increased risk of developing Alzheimer’s disease in the future. This may be because high visceral fat levels can lead to brain inflammation.
• Asthma: Excessive visceral fat is also associated with higher frequencies and severities of asthma attacks. Research has found that individuals with excess visceral fat are more prone to narrowed airways.
• Cardiovascular diseases: Studies have identified excessive visceral fat as one of the key risk factors for cardiovascular diseases. Additionally, conditions such as high blood pressure, high blood lipids, high cholesterol, and diabetes further increase the risk of heart attack.
• Liver diseases: Excessive visceral fat can contribute to fatty liver, which in turn may lead to the development of cirrhosis, liver cancer, and other conditions.
• Cancer: Excessive visceral fat is also associated with an increased risk of various cancers. One study found that excess visceral fat can lead to chronic inflammation and increase insulin resistance, elevating the risk of cancer.

Methods for Assessing Visceral Fat

Measuring waist circumference is the simplest method to assess visceral fat. According to the Taiwan Ministry of Health and Welfare, a waist circumference exceeding 35 inches for men and 31 inches for women is considered excessive. An increased waist circumference may indicate an accumulation of excess visceral fat.

Additionally, body density can be measured using instruments such as body fat monitors and hydrostatic weighing. Body mass index (BMI) can also, to some extent, reflect the degree of obesity.

What Leads to Visceral Fat Accumulation?

The leading cause of excessive visceral fat is unhealthy eating habits. Visceral fat often accumulates due to an unhealthy diet, including overeating fried and high-sugar foods and excessive alcohol consumption. Even with a lot of exercise, the effectiveness of reducing visceral fat remains limited if dietary habits are not changed.