There are two types of body fat. Subcutaneous fat sits under the skin — the fat you can pinch. Visceral fat surrounds your internal organs — your liver, pancreas, and intestines. They look similar on the outside. They behave very differently on the inside.
Visceral fat is metabolically active tissue. It secretes inflammatory cytokines, disrupts insulin signalling, raises blood pressure, and directly contributes to the development of type 2 diabetes and cardiovascular disease. A man can have a normal BMI and still carry dangerous levels of visceral fat — this is sometimes called TOFI: thin outside, fat inside.
HOW TO MEASURE IT WITHOUT A SCAN
You don't need a DEXA scan to assess your visceral fat risk. Your waist circumference is a reliable proxy. Measure at the level of your navel, relaxed (not sucked in). For men, a waist above 94cm (37 inches) indicates elevated risk. Above 102cm (40 inches) indicates high risk.
"Your waist measurement is one of the most powerful predictors of metabolic disease available — and it costs nothing to check."
WHAT SPECIFICALLY REDUCES VISCERAL FAT
- Calorie deficit. Visceral fat is more metabolically responsive to energy restriction than subcutaneous fat. It tends to come off first.
- Reducing refined carbohydrates and sugar. These are the primary dietary drivers of visceral fat accumulation via elevated insulin.
- Sleep. Chronic sleep deprivation specifically increases visceral fat deposition through elevated cortisol. Seven to nine hours is not optional.
- Resistance training. Compound movements — squats, deadlifts, rows — have been shown to reduce visceral fat independently of weight loss, likely through improved insulin sensitivity.
- Stress management. Cortisol directly promotes visceral fat storage. This is the mechanism by which chronic stress makes you fat around the middle, even without overeating.
Measure your waist today. If it's above 94cm, that number is more important than your weight, your BMI, or your cholesterol. It is the most direct signal your body can give you that something needs to change.