The Hidden Fat That’s Sabotaging Your Results

Why Visceral Fat Matters

A little body fat is necessary for overall health, but visceral fat is a different story. It wraps around organs like the liver, pancreas, and intestines, and its close proximity to these key systems means it can trigger serious issues, including:

• Increased inflammation – This leads to higher risks of cardiovascular disease, insulin resistance, and metabolic dysfunction.
• Hormonal disruption – Excess visceral fat throws off hormone balance, affecting everything from energy levels to appetite regulation.
• Chronic disease risk – Elevated visceral fat has been linked to diabetes, heart disease, and even neurological conditions like Alzheimer’s.

How to Measure It

Unlike subcutaneous fat, visceral fat isn’t something you can pinch. But there are ways to estimate it:

• Waist circumference – A simple tape measure can be a rough proxy. Risk increases above 80 cm for women and 94 cm for men.
• Bioelectrical impedance scans – Devices like InBody provide a visceral fat score ranging from 1 to 20.
• DEXA scans – A more precise method but less accessible.

In our training studio, we focus on getting visceral fat below a score of 10, with an optimal target of four or lower for long-term health. At five or above, risk factors for diabetes, cardiovascular disease, and high cholesterol increase significantly.

What Causes Visceral Fat to Accumulate?

Several lifestyle factors contribute to visceral fat gain, including:

• Poor diet – Processed foods, excess sugar, alcohol, and too many refined carbohydrates raise insulin levels and drive fat storage.
• Insulin resistance – Over time, excess insulin from frequent high-carb meals makes cells resistant to its effects, leading to fat storage around the organs.
• Chronic stress – High cortisol levels from stress increase fat deposition, particularly in the abdominal region.
• Sedentary lifestyle – Lack of movement reduces insulin sensitivity and slows metabolic function.

Breaking the Cycle: How to Reduce Visceral Fat

Reducing visceral fat isn’t about extreme dieting – it’s about making sustainable shifts that regulate blood sugar, improve hormone balance, and support overall metabolic health.

1. Adjust Your Nutrition

• Prioritise whole foods – Cut back on processed foods and refined sugars.
• Balance carbohydrates – Most people overconsume carbs, often making up 60 – 70% of their diet when 40% is more appropriate.
• Increase protein intake – Protein helps slow carbohydrate absorption and supports muscle growth, making you more insulin sensitive.
• Focus on fiber – Fiber-rich foods slow glucose absorption, preventing blood sugar spikes.

2. Strength Training & Movement

• Strength training – Building skeletal muscle is one of the most effective ways to improve insulin sensitivity and reduce fat storage.
• Daily movement – Walking after meals for just 10 – 15 minutes can improve glucose metabolism.
• Reduce sedentary time – Even small activity breaks throughout the day help mitigate insulin resistance.

3. Manage Stress & Improve Sleep

• Reduce chronic stress – High cortisol levels contribute to fat storage. Sauna, meditation, yoga, or even reading can help regulate stress responses.
• Optimise sleep – Poor sleep increases cravings, dysregulates appetite hormones, and exacerbates insulin resistance.
• Support adrenal health – Long-term stress disrupts hormone balance, making fat loss harder. Managing workload, screen time, and stimulants like caffeine can help.

4. Improve Insulin Sensitivity

• Berberine and apple cider vinegar – Both improve blood sugar regulation and reduce post-meal glucose spikes.
• Healthy fats – Prioritising omega-3s (found in fish) over omega-6-rich processed foods helps reduce inflammation.
• Limit alcohol and sugary drinks – These contribute to visceral fat accumulation by spiking insulin and adding empty calories.

Final Thoughts

Visceral fat is a silent disruptor of health. Unlike subcutaneous fat, which is more about aesthetics, visceral fat impacts longevity, energy, and disease risk. By focusing on whole foods, movement, stress management, and smart supplementation, you can reverse the cycle and build a healthier, stronger body from the inside out.

If you want to take control of your health, start tracking your visceral fat levels and apply these strategies consistently. Small changes can make a massive impact over time.

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