Health Corner

Many people plan to “burn fat” when they see visible fat on their bodies.
However, what’s far more dangerous is the invisible fat—visceral fat, which often goes unnoticed but can lead to serious health consequences.

What’s the Difference Between Visceral Fat and Normal Fat?

Most people think of body fat as the visible fat found on areas like the arms, abdomen, and thighs.
But visceral adipose tissue (VAT) refers to fat stored around internal organs in the abdomen, such as the liver and intestines.

This “active fat” releases various hormones and inflammatory chemicals that affect metabolism and increase insulin resistance, which in turn raises the risk of cardiovascular diseases and metabolic disorders.

How Can I Know If My Visceral Fat Is Too High?

Check whether you have central obesity (abdominal fat accumulation) — people with more fat around the waist tend to have higher visceral fat levels.
To accurately measure visceral fat, MRI or CT scans are used, though these are primarily for medical research due to cost, time, and radiation exposure.

Central obesity can be estimated by your waist-to-hip ratio (WHR):

• Men: WHR > 0.9 → Central obesity

• Women: WHR > 0.85 → Central obesity

Is Visceral Fat Only a Problem for Overweight People?

No. There are slim-looking individuals with high visceral fat—especially common among Asians.
They may appear lean but actually have little muscle mass and high internal fat due to poor eating habits and lack of strength training.
Because visceral fat accumulates around internal organs rather than under the skin, it often goes unnoticed, posing hidden health risks.

Are there any Doctor’s Health Tips? 

Ignoring high visceral fat for too long can lead to severe illnesses such as:

• Type 2 diabetes

• Heart disease

• Hypertension

• High cholesterol or triglycerides

• Cognitive decline

• Stroke

• Breast cancer

• Colorectal cancer

To reduce visceral fat and maintain health:

• Exercise 2 to 3 times a week, engaging in aerobic activities for at least 30 minutes—such as running, cycling, or swimming.

• Maintain a balanced, low-fat, low-sugar diet.

• Choose healthy cooking methods like steaming or boiling, and avoid deep-frying, pan-frying, or stir-frying.