Keeping tabs on body fat has become easier now with advancements in body composition scalesand portable devices.Monitoring body fat is a better indicator of health than body weight. Excess body fat canincrease the riskof getting type 2 diabetes,heart diseases,stroke, hypertension, and other debilitating ailments. The distribution of fat stores in our body determines how fat or thin we look and how healthy or unhealthy we are.

The fat storage

Fat in our body is stored mostly in two forms given below. 1. Subcutaneous fat(fat present under the skin) in the

• Abdomen region (around the waist)
• Lower body (hips and thighs)

2. Visceral fat

• Surrounding internal organs such as the liver, stomach, intestines in the abdominal cavity (around the waist)

While subcutaneous fat (the flabby fat you can see) is responsible for making you look fat, excessvisceral fat is the hidden, unseen villain which makes you unhealthy. Although visceral fat comprises only a small proportion of the total fat mass, this fat creates major risks to health than any other type of fat present in the body.

Why is visceral fat bad for you?

Visceral fat can increase your risk of developing type 2 diabetes, cardiovascular diseases, stroke, Alzheimer’s diseases, and even some cancers. Excess visceralfat can cause harm by

• Releasing hormones and chemicals that trigger inflammation.
• Secreting more fatty acids in the bloodstream which causes organ dysfunction.
• Impairinginsulin sensitivity.
• Raising the level of LDL or “bad” cholesterol
• Raising blood pressure.
• Do notbe fooled by the appearance

A lean,seemingly fit looking individualcan have excess visceral fat and be equally exposed to health risks as an obese person. In fact,lean individuals are said to be at a higher risk as they do not show any signs of fat accumulationand an increase in waist size usually goes unnoticed.

How much is too much?

Appearance – A quick look in the mirror can tell you if you have more fat deposition in the lower region (thighs, hips)of your bodyor the upper region around the belly or midsection (abdomen). Carrying fat in the lower region does not hold many health risks. A protruding belly, on the other hand, is a sign of excess visceral fat accumulation. Waist circumference– The easiest way to know if you have visceral fat is to measure your waist size. Measuring waist circumference around the midsection or the abdomen area gives a rough estimate ofyourvisceral fat accumulation. Excess visceralfat accumulation is said to be presentif

• Men have a waist circumference greater than90cms, and
• Women have a waist circumference greater than80cms.

What drives excess visceral fat accumulation?

However, genes play a crucial role in determining the storage and distribution of fats,thekey player is the surplus of energy intake.When there is anexcess energyintakeespecially in the form of glucose, the body converts it into fat. Fat gets stored in the subcutaneous tissue and as visceral fat. Whenadiposecells lose their capacity tostorethis overload, fat accumulation occurs in locations whereexcessfat is not meant to be stored or processedi.e,in the visceral depots around the internal organs.

Key Takeaway

Visceral fat, like many other metabolic conditions, creeps in slowly, unseen andstrikes without you being aware. Paying close attention to changes in your body can be a tiring task but can surely help you detect someearly warning signssuch asaprotruding belly. If you happen to notice any signs of excess visceral fat accumulation like an increase in your waistline,seek immediate medical advice.Moderate changes in your diet and exercisetechniquescan drive away your deeplyhidden visceral fat and get rid of the flabby fat as well.