How to Reduce Visceral Fat? A Complete Guide to Standard Values and Practical Fat-Burning Methods

Everyone knows that excess fat is detrimental to health, but do you know what visceral fat is? Unlike subcutaneous fat, which is visible, visceral fat may have a greater impact on the body. What are the standard values for visceral fat? What health risks does it pose? And how can we reduce visceral fat? In this article, 10Life will explain the standard values of visceral fat and provide effective fat reduction methods to help everyone maintain an ideal physique and good health.

Visceral fat is the fat stored within the abdominal cavity, surrounding organs such as the liver, kidneys, and intestines. A moderate amount of visceral fat can protect internal organs, but an excess may affect metabolism and increase the risk of chronic diseases. Unlike visceral fat, subcutaneous fat is stored beneath the skin and can be pinched with the fingers. Visceral fat, however, is hidden deep within the body, and even individuals with a normal body weight may have excessive visceral fat, making it important to monitor its accumulation.

Visceral fat is difficult to assess visually, so even if someone appears slim, their visceral fat levels might still be excessive. How can you evaluate whether your visceral fat is too high? What are the standards for visceral fat? You can measure it using the following three simple methods to monitor your health condition, adjust your lifestyle habits in a timely manner, and maintain a healthy physique.

1. Measuring Waist Circumference

Measuring waist circumference is one of the simplest ways to assess visceral fat. Prepare a soft measuring tape, stand upright with your feet shoulder-width apart, relax your breathing, and avoid intentionally sucking in your abdomen. Wrap the tape around your navel, ensuring it fits snugly against the skin without pressing too hard, then check if your waist circumference exceeds the standard:

• Women: A waist circumference exceeding 89 cm (approximately 35 inches) indicates high visceral fat
• Men: A waist circumference exceeding 102 cm (approximately 40 inches) indicates high visceral fat
  If your waist circumference exceeds the standard, it may indicate excessive body fat. You should start adjusting your diet and exercise habits. It is recommended to measure twice and take the closest value to ensure accuracy.

2. Calculating Waist-to-Hip Ratio

While measuring waist circumference is simple, the standard waist size may vary for different body types. For a more accurate assessment, you can calculate your Waist-to-Hip Ratio (WHR) to evaluate your visceral fat level.
Calculation method: Waist circumference ÷ Hip circumference = Waist-to-Hip Ratio (WHR)

• Women: A WHR exceeding 0.85 indicates abdominal obesity
• Men: A WHR exceeding 0.90 indicates abdominal obesity

A high WHR suggests a greater accumulation of visceral fat, which poses a higher health risk. For instance, some individuals may not have an excessive waist circumference, but their WHR is still too high, indicating that fat is primarily accumulated in the abdominal area, resembling an "apple-shaped" body. This increases the likelihood of developing high blood pressure, heart disease, and diabetes.

3. Measuring Visceral Fat with a Body Fat Scale

For more accurate data, you can use a body fat scale (such as a smart body fat analyser) to measure visceral fat content. Currently, most private gyms or some fitness centres under the Leisure and Cultural Services Department provide such measurement equipment. Additionally, certain home-use smart body fat scales also feature visceral fat measurement functions, making it convenient to monitor your visceral fat levels at any time.

You can refer to the following visceral fat standard chart:
1-9: Normal range
10-14: High visceral fat
15 and above: Excessive visceral fat

If visceral fat levels are excessive, it may lead to metabolic abnormalities and increase the risk of chronic diseases. Therefore, if the measurement results show excessively high visceral fat values, you should actively manage your health, adjust your dietary habits, and increase physical activity to help reduce visceral fat content.

Excess visceral fat not only affects physical appearance but may also impact health. When visceral fat exceeds healthy levels, it could indicate a risk of metabolic syndrome. Metabolic syndrome can lead to a range of health issues, such as high blood pressure, obesity, high cholesterol, and insulin resistance, thereby increasing the risk of stroke, heart disease, and type 2 diabetes.

Moreover, excessive visceral fat is associated with the following health problems:

• Memory decline, increasing the risk of dementia
• Certain types of cancer
• Asthma and respiratory issues
• Liver disease, gallbladder disease, or gout
• Infertility
• Lower back pain
• Osteoarthritis

For the sake of health, individuals can reduce visceral fat and lower related health risks by adjusting their diet and engaging in regular exercise.

Diet is closely linked to visceral fat, and certain foods can easily lead to fat accumulation. Intake should be controlled or excessive consumption avoided:

• High-sugar foods: Sugary drinks, desserts, cakes, and similar items can cause rapid spikes in blood sugar, promoting fat storage.
• Refined starches: White rice, white bread, pasta, and similar foods are easily converted into sugar by the body, and excessive intake may lead to fat accumulation.
• Processed foods: Sausages, luncheon meat, ready-to-eat meals, and similar products often contain high levels of sodium and trans fats, which may affect metabolism over time.
• Fried foods: Fried chicken, chips, and similar items are high in saturated and trans fats, which can contribute to an increase in visceral fat.
• Alcohol: Excessive alcohol consumption (such as beer or spirits) may slow down fat metabolism, leading to a "beer belly".

To reduce visceral fat, prioritise natural, nutrient-rich foods and avoid processed foods high in sugar, fat, and sodium to maintain a healthy physique.

Healthy Eating

Opt for high-fibre foods such as vegetables, fruits, and whole grains to support gut health and reduce fat accumulation. Consuming healthy proteins like fish, chicken, and legumes can boost metabolism and promote fat burning. At the same time, avoid refined sugars and processed foods, such as sugary drinks, cakes, and snacks, to minimise calorie conversion into fat. Moderate intake of healthy fats from nuts, avocados, and olive oil can help stabilise blood sugar levels and reduce fat buildup.

Regular Exercise

Engage in at least 150 minutes of exercise per week, combining aerobic activities like brisk walking, running, and swimming to burn fat, with resistance training such as weightlifting and squats to build muscle and enhance metabolism. Additionally, high-intensity interval training (HIIT) can rapidly burn fat and improve overall metabolic efficiency.

Stress Management

Stress can increase cortisol production, leading to fat accumulation and potentially triggering "stress eating," which further accelerates fat formation in the body. Practices like yoga, meditation, and deep breathing can relax the nervous system and help stabilise emotions. Moreover, cultivating hobbies such as reading, painting, or listening to music can effectively divert attention and reduce the impact of stress on the body, aiding in maintaining a healthy body fat ratio.

Adequate Sleep

Insufficient sleep can disrupt hormonal balance, increasing appetite and fat storage. Aim for at least 7 hours of sleep per night, maintain a regular sleep schedule, and avoid staying up late. Reduce screen time before bed to minimise blue light exposure, and ensure a quiet and comfortable bedroom environment to improve sleep quality.

Limit Alcohol Consumption

Alcohol can impair liver metabolism and promote visceral fat accumulation. Reduce intake of high-alcohol beverages like beer and spirits, opt for low-alcohol or non-alcoholic drinks, and control the frequency of drinking to avoid bingeing, thereby maintaining a healthy body fat ratio.

Intermittent Fasting

Intermittent fasting, by adjusting eating windows, can help reduce visceral fat. A common method like the 16/8 fasting approach—fasting for 16 hours and eating within an 8-hour window—can encourage the body to use fat as an energy source, reducing fat accumulation. However, even during fasting, ensure a balanced diet and avoid excessive intake of refined sugars and high-fat foods.

Modern individuals face significant work pressure and often dine out or attend social gatherings, which may lead to the accumulation of visceral fat, impacting their health. To ensure medical protection during illness, consider purchasing Voluntary Health Insurance. Policyholders can benefit from reimbursement of actual medical expenses while also enjoying tax deduction benefits. To find out which Voluntary Health Insurance plan is the best, feel free to consult a licensed insurance advisor at 10Life for professional advice.

Further Reading:
What to Do About Low Blood Pressure? A Comprehensive Guide to Understanding Standards and Improvement Methods
【Ligament Tear】Understanding Symptoms, Location, Causes, and Treatment Methods for Cruciate Ligament Rupture
What is the Voluntary Health Insurance Scheme? Understanding the Differences Between Voluntary Health Insurance and Medical Insurance
 

Reference Materials:
1. Cleveland Clinic. Visceral Fat
2. Health Direct. How to Reduce Visceral Body Fat (Hidden Fat)
 

Last Updated: 24 April 2025

This English version of this article has been generated by machine translation powered by AI. It is provided solely for reference purposes. In the event of any discrepancy or inconsistency between this translation and the original Chinese version, the Chinese version shall prevail.