Visceral fat is one of the biggest hidden health risks, yet it’s often overlooked because it doesn’t show up on a regular scale or in the mirror. Unlike subcutaneous fat, which sits under the skin, visceral fat is stored deep within the abdomen, wrapping around vital organs like the liver, pancreas, and intestines.
Excess visceral fat is linked to heart disease, diabetes, stroke, and even certain cancers. The good news? A DEXA (Dual-Energy X-ray Absorptiometry) scan is one of the most accurate tools for detecting visceral fat levels, helping you take action before it negatively impacts your health.
1️⃣ Why is Visceral Fat So Dangerous?
Visceral fat is more than just an aesthetic concern—it’s a metabolically active fat that produces inflammatory chemicals and hormones that can disrupt normal bodily functions.
Health Risks of High Visceral Fat
- Increased Risk of Heart Disease – High visceral fat raises cholesterol and blood pressure, leading to cardiovascular problems.
- Type 2 Diabetes – Excess visceral fat reduces insulin sensitivity, increasing the risk of insulin resistance and diabetes.
- Chronic Inflammation – Visceral fat produces inflammatory chemicals (cytokines) that contribute to arthritis, autoimmune disorders, and metabolic syndrome.
- Fatty Liver Disease – Since visceral fat surrounds the liver, it increases the likelihood of non-alcoholic fatty liver disease (NAFLD).
- Increased Cancer Risk – Studies link excess visceral fat to higher risks of breast, colon, and pancreatic cancers.
- Stroke & Cognitive Decline – Visceral fat contributes to narrowed blood vessels, increasing stroke risk and cognitive decline.
Key Takeaway:
Unlike fat stored under the skin, visceral fat actively harms your body by increasing inflammation, disrupting hormones, and raising disease risk.
2️⃣ How Can You Tell If You Have High Visceral Fat?
Signs You Might Have Too Much Visceral Fat
- A larger waistline – If your waist is over 40 inches (men) or 35 inches (women), you likely have excess visceral fat.
- High blood sugar levels – If you struggle with pre-diabetes or insulin resistance, visceral fat may be a major contributor.
- Chronic fatigue – Visceral fat increases inflammatory markers, making you feel tired and sluggish.
- Difficulty losing belly fat – If you store fat primarily in your midsection, visceral fat is likely accumulating.
- Elevated cholesterol and blood pressure – A strong indicator that visceral fat is impacting your heart health.
The problem?
Many people with high visceral fat don’t appear overweight. That’s why a DEXA scan is the best tool for accurately measuring visceral fat.
3️⃣ How a DEXA Scan Accurately Measures Visceral Fat
Unlike a scale or BMI measurement, which only show total weight, a DEXA scan provides precise data on fat distribution, including hidden visceral fat.
How DEXA Scans Detect Visceral Fat
- Differentiates between subcutaneous fat and dangerous visceral fat.
- Measures the amount of visceral fat stored deep in the abdomen, even if you appear thin.
- Tracks changes in visceral fat over time, helping you see if your fat loss efforts are working.
- Identifies fat imbalances that contribute to metabolic disease and chronic health issues.
Example: Someone with a normal BMI but high visceral fat may be at just as much risk for metabolic disease as someone who is visibly overweight.
Key Takeaway:
A DEXA scan gives you the full picture of your health by revealing visceral fat levels—something traditional body fat measurements can’t do.
4️⃣ How to Reduce Visceral Fat Based on DEXA Scan Data
If your DEXA scan reveals high visceral fat, making targeted lifestyle changes can help lower it and improve overall health.
1. Prioritize Strength Training & High-Intensity Exercise
- Lifting weights and high-intensity interval training (HIIT) are more effective at burning visceral fat than steady-state cardio.
- Resistance training improves insulin sensitivity and reduces inflammation, both key to visceral fat loss.
- Example: A person with high visceral fat but low muscle mass should focus on building lean muscle through resistance training while incorporating HIIT workouts.
2. Adjust Your Diet for Insulin Sensitivity
- Reduce sugar and refined carbs to prevent blood sugar spikes that contribute to visceral fat storage.
- Increase protein intake to maintain lean muscle while burning fat.
- Eat more fiber-rich foods like vegetables, legumes, and whole grains to improve digestion and reduce belly fat.
- Example: If a DEXA scan shows high visceral fat and poor muscle mass, shifting to a high-protein, moderate-carb diet with resistance training can improve body composition.
3. Improve Sleep & Manage Stress
- Lack of sleep and high stress increase cortisol levels, leading to increased visceral fat storage.
- Aim for 7-9 hours of quality sleep per night and practice stress management techniques like meditation or yoga.
4. Track Progress with Regular DEXA Scans
- Schedule follow-up scans every 1-2 months to monitor visceral fat reduction.
- If visceral fat isn’t decreasing, adjust your training, nutrition, or stress management strategies.
- Example: If visceral fat remains high despite weight loss, a person might need to increase strength training and reduce refined carbs to improve metabolic health.
5️⃣ Why DEXA Scans Are the Best Tool for Visceral Fat Management
- Detects visceral fat levels with high accuracy, even in normal-weight individuals.
- Tracks fat loss over time, ensuring progress is real and sustainable.
- Helps fine-tune diet and exercise programs based on actual data.
- Provides insights into metabolic health risks before symptoms appear.
Instead of relying on the scale or waist measurements, a DEXA scan gives you the full picture of your visceral fat levels, helping you make informed decisions for long-term health.
Book Your DEXA Scan in San Francisco at KALOS Today
Want to reduce visceral fat and take control of your long-term health?
KALOS offers expert DEXA scanning in San Francisco to help you measure visceral fat, track progress, and optimize your fat loss strategy.
📍 Schedule your DEXA scan today at KALOS—because real data leads to better results.
