[Hinews] As summer brings lighter clothing, many focus on their appearance. Yet, the real threat lies not in outward looks but in visceral fat—the dangerous kind that accumulates deep within the abdomen. Abdominal obesity goes beyond unsightly belly fat; it’s a key risk factor for diabetes, hypertension, dyslipidemia, and cardiovascular disease.

The Hidden Threat of Visceral Fat

Abdominal obesity is defined by excessive fat buildup in the abdominal cavity, particularly visceral fat that surrounds vital organs. Unlike subcutaneous fat, which sits just under the skin, visceral fat is far more harmful. It releases inflammatory compounds and hormones that disrupt metabolism, heightening health risks. Even those who appear slender can have elevated visceral fat levels, a condition dubbed "skinny fat," rendering body weight alone an unreliable measure of risk.

Even if you look fine on the outside, visceral fat silently undermines your health. (Image provided by ClipArtKorea)
Even if you look fine on the outside, visceral fat silently undermines your health. (Image provided by ClipArtKorea)

Unhealthy eating habits and a sedentary lifestyle are major contributors to visceral fat accumulation. Diets high in sodium, fat, or carbohydrates, frequent alcohol consumption, and sugary beverages increase insulin resistance and promote fat storage. Studies indicate that individuals with high daily sodium intake face nearly triple the risk of abdominal obesity compared to those with lower intake. Prolonged sitting, common among office workers or those with long commutes, further aggravates the issue.

Measuring the True Risk

A straightforward way to assess abdominal obesity is by measuring waist circumference. Men with a waistline exceeding 90 cm (35.4 inches) and women surpassing 85 cm (33.5 inches) are classified as having abdominal obesity. However, even those with normal body weight or body mass index (BMI) may harbor excessive visceral fat. Body composition analysis or CT scans offer a more precise evaluation. Blood tests to detect metabolic abnormalities such as dyslipidemia, hyperglycemia, or hypertension are also essential.

“An expanding waistline is linked to increased risks of cardiovascular disease, nonalcoholic fatty liver disease, and certain cancers,” says Dr. Jin-Jo Kim, a professor at The Catholic University of Korea Incheon St. Mary’s Hospital. “Even if your weight remains steady, regular health screenings are critical, especially after middle age.”

Lifestyle Strategies to Reduce Visceral Fat

Combating abdominal obesity begins with diet and exercise. Reducing sodium intake, emphasizing protein, vegetables, and fiber-rich foods, eating breakfast, and chewing slowly can yield significant benefits. Pairing aerobic exercises like walking, cycling, or swimming with strength training focused on abdominal muscles enhances visceral fat reduction.

“The aim isn’t merely to shed pounds but to restore metabolic health,” Dr. Kim notes. “Late-night snacks and alcohol are major drivers of visceral fat and should be curtailed.” He advises at least 30 minutes of aerobic exercise five days a week for lasting results.

Self-Diagnosis Checklist for Visceral Fat Risk

If three or more of the following apply, you may be at high risk for visceral fat accumulation:

  1. Waist circumference exceeds 90 cm (men) or 85 cm (women).

  2. Overall weight is normal, but your abdomen protrudes noticeably.

  3. You sit for six or more hours daily or exercise less than twice a week.

  4. You frequently eat out, indulge in late-night snacks, or consume sugary drinks.

  5. Health screenings show borderline or elevated blood pressure, blood glucose, or triglycerides.

Dr. Jin-Jo Kim, Professor at The Catholic University of Korea Incheon St. Mary’s Hospital
Dr. Jin-Jo Kim, Professor at The Catholic University of Korea Incheon St. Mary’s Hospital


When Lifestyle Changes Fall Short

For those unable to reduce visceral fat through lifestyle changes alone or those with existing metabolic disorders, medical intervention may be warranted. Medications such as GLP-1 receptor agonists or SGLT2 inhibitors not only support weight loss but also improve glycemic control and metabolic health. In severe cases, particularly when metabolic conditions are advanced, bariatric or metabolic surgery—such as gastric resection or procedures limiting nutrient absorption—can be effective, improving not only weight but also blood pressure, glucose, and lipid profiles.

“Abdominal obesity is more than a cosmetic concern; it’s a warning from your body’s metabolic and immune systems,” Dr. Kim emphasizes. “If you have a family history of metabolic disorders, monitoring your waistline as diligently as your blood pressure is essential.”

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