Say Goodbye to Your Weight Loss Enemies: Visceral and Subcutaneous Fat

免費體驗

S6 Body Sculpting Treatment
1 Minute Self-Registration

Date should not be before minimal date

I have read and agree to the Registration Terms and Conditions and Privacy Policy.

Author: Natalie Ng

27 February 2025

When it comes to weight loss, it's not just about losing fat—it's about targeting the right types of fat. Visceral and subcutaneous fat are two major types of fat that can affect your body in different ways. If you’re aiming for a healthier, leaner physique, it is important to understand the difference between these two fat types. In this article, let’s explore how to burn both visceral and subcutaneous fat effectively to maximize weight loss!

What Are Visceral and Subcutaneous Fat?

Visceral fat is the type of fat that surrounds your internal organs, including the heart, liver, and kidneys. Unlike subcutaneous fat, which sits just beneath the skin, visceral fat is hidden deep in the abdominal cavity. Too much visceral fat can lead to serious health risks such as type 2 diabetes, heart disease, high blood pressure, and fatty liver disease.

On the other hand, subcutaneous fat is the fat you can pinch—found directly beneath the skin. While it's not as dangerous as visceral fat, it can still affect your body shape and contribute to aesthetic concerns, like belly fat or love handles. While it’s easier to lose subcutaneous fat, reducing both types of fat is essential for overall health and weight loss.

Visceral Fat VS Subcutaneous Fat

When it comes to fat loss, it's easy to think that simply reducing subcutaneous fat (the fat under the skin that you can pinch) is enough to improve your health and appearance. While it's true that reducing subcutaneous fat can lead to a leaner, more toned body, visceral fat is far more dangerous, and losing it can lead to significant improvements in your health.

1. Visceral Fat Poses Greater Health Risks Than Subcutaneous Fat

Visceral fat is located deep within your abdominal cavity and surrounds vital organs like the liver, pancreas, and intestines. Unlike subcutaneous fat, which sits just below the skin and is more visible, visceral fat is metabolically active and releases hormones and inflammatory substances into your bloodstream that can directly affect your organs. Excessive visceral fat is linked to several serious health problems, including: - Insulin Resistance: Visceral fat releases free fatty acids into the bloodstream, which can interfere with the body’s ability to use insulin effectively. This leads to insulin resistance, which is a precursor to type 2 diabetes. Insulin resistance also contributes to fatty liver disease and increases your risk of metabolic syndrome. - Cardiovascular Disease: High levels of visceral fat increase the risk of developing heart disease by raising blood pressure, cholesterol levels, and inflammation. It contributes to higher blood pressure and increases the likelihood of developing type 2 diabetes, a major risk factor for cardiovascular disease. - Metabolic Syndrome: Visceral fat is also closely associated with metabolic syndrome, a cluster of conditions (high blood pressure, high blood sugar, excess fat around the waist, and abnormal cholesterol levels) that increase the risk of heart disease, stroke, and diabetes. In addition to these serious health risks, visceral fat can lead to increased inflammation throughout your body, which further contributes to the risk of developing conditions like arthritis and cancer.

2. Subcutaneous Fat Is less Dangerous, But Still Contributes to Health Risks

While subcutaneous fat is less dangerous than visceral fat, it can still affect your health and body shape. This fat lies directly under your skin and is what you can feel when you pinch certain areas of your body, like your belly, thighs, and arms. Excessive subcutaneous fat can lead to: - Body Shape Concerns: It can affect your body shape and make certain areas appear more bloated or "flabby." For many people, stubborn subcutaneous fat around the belly is frustrating because it doesn’t seem to go away easily, even with exercise. - Increased Risk of Other Health Problems: While it doesn't directly pose the same risks as visceral fat, high levels of subcutaneous fat are still linked to an increased risk of developing type 2 diabetes, heart disease, and stroke, especially if it accumulates around your waist circumference (which is often used as a key indicator of fat distribution and risk). Although subcutaneous fat is not as harmful as visceral fat, it is still considered a risk factor for other health problems such as high blood pressure, fatty liver disease, and metabolic syndrome.

3. Why It Is Crucial To Reduce Both Visceral and Subcutaneous Fat

While reducing subcutaneous fat can improve body shape and lead to a leaner appearance, reducing visceral fat is far more critical for long-term health. The reason for this is that visceral fat is far more metabolically active and has a much greater impact on insulin resistance, heart disease, blood pressure, and diabetes. Losing both types of fat will not only help you feel better physically but also improve blood pressure, body mass index (BMI), cholesterol levels, and overall well-being.

Healthy Eating When Eating Out: Simple Strategies to Enjoy Dining Without Guilt

Your Guide to a Fitness Food Plan for Weight Loss, Muscle Gain, and A Healthy Life

A Sceptical Look At Foods For Weight Loss For A Healthier You

Try This Meal Plan with High Protein Foods to Lose Body Weight and Improve Health!

How Do You Know Whether You Have Too Much Visceral Fat?

Visceral fat is the fat stored around your internal organs, and it’s often invisible—meaning you can't see it just by looking at your body. However, there are several ways to assess whether you have an excess of this dangerous fat.

1. Measure your waist circumference

- For women: A waist circumference of 35 inches (88 cm) or more is considered a sign that you may have too much visceral fat. - For men: A waist circumference of 40 inches (102 cm) or more indicates a higher risk of excess visceral fat. Increased visceral fat is linked to an elevated risk of health problems, even if your overall weight or body mass index (BMI) is within a normal range. This is why waist circumference is often a more reliable measure of abdominal fat than BMI alone.

2. Calculate your Waist-to-Hip Ratio

Divide your waist circumference by your hip circumference. A higher ratio indicates a greater amount of visceral fat: - For women, a waist-to-hip ratio higher than 0.85 is considered a risk factor for visceral fat. - For men, a ratio higher than 0.90 indicates a higher likelihood of visceral fat.

Other Methods to Assess Visceral Fat

While waist circumference is a practical and simple method, other tools and measurements can help you assess whether you have excess visceral fat: 1. Body Fat Percentage: - This method helps to assess the proportion of your total body weight made up of fat. Devices like body fat scales, or professional body fat tests (such as calipers or bioelectrical impedance), can give an estimate. However, these measurements can be less precise compared to waist circumference for assessing visceral fat. 2. Visceral Fat Scale or Calculator: - Some advanced body composition scales (such as those that calculate body fat percentage) can also estimate visceral fat. These tools are available in some gyms or as home-use scales. - Online calculators, such as the Visceral Fat Calculator, can help estimate your visceral fat based on inputs like waist circumference, age, and other factors. 3. CT or MRI Scans: - Doctors can use CT scans or MRI scans to measure visceral fat more precisely. These methods are typically used for research or serious health conditions, as they are not practical for routine use.

Lose Both Visceral and Subcutaneous Fat Effectively

Losing both visceral fat (the fat stored around your organs) and subcutaneous fat (the fat stored just beneath your skin) includes making changes to your diet, exercise routine, and overall lifestyle. These two types of fat are different, and targeting both is essential for improving your health, reducing health risks, and achieving a leaner, healthier body.

1. Adopt a Healthy and Balanced Diet

The most effective way to target visceral fat and subcutaneous fat is through a calorie-controlled diet that focuses on whole, nutrient-dense foods. Both types of fat respond well to dietary changes, but visceral fat is particularly sensitive to what you eat because of its metabolic activity. a. Create a Caloric Deficit To lose both visceral fat and subcutaneous fat, you need to burn more calories than you consume, creating a caloric deficit. This encourages your body to use stored fat as energy. - How It Works: When you're in a caloric deficit, your body starts breaking down stored fat for energy. This includes both subcutaneous fat and visceral fat. Since visceral fat is more metabolically active, it tends to be burned off faster than subcutaneous fat, making it a prime target for fat loss. - How to Create a Caloric Deficit: • Calculate your daily caloric needs (you can use a TDEE or BMR calculator) and aim to consume 500 fewer calories each day than you burn. This can result in a steady and healthy fat loss of around 1 pound per week. • Track your food intake and portion sizes to ensure you're eating fewer calories without feeling overly deprived. b. Focus on Protein-Rich Foods Protein is essential for fat loss because it helps you maintain muscle mass while burning fat. This is especially important for losing subcutaneous fat and preserving muscle while burning visceral fat. - How It Works: High-protein foods keep you full longer, reducing overall calorie consumption. Protein also has a higher thermic effect (the amount of energy your body uses to digest food), which helps increase calorie burn. - Best Protein Sources: • Lean meats (chicken, turkey, fish) • Plant-based proteins (lentils, beans, tofu, quinoa) • Eggs and dairy products (Greek yogurt, cottage cheese) • Protein shakes or supplements (for those who struggle to get enough protein through food alone) c. Choose Healthy Fats Including healthy fats in your diet helps promote fat burning, especially when paired with a low-carb or balanced diet. Healthy fats support hormone balance and overall metabolic health, which aids in reducing visceral fat. - How It Works: Healthy fats help regulate hormones like leptin (the hormone that controls hunger) and insulin (which controls fat storage). Eating moderate amounts of healthy fats signals your body to release stored fat and use it for energy. Avoid trans fats or excessive saturated fats, which are linked to visceral fat accumulation. - Best Sources of Healthy Fats: • Avocados • Olive oil, coconut oil, and avocado oil • Nuts and seeds (almonds, walnuts, chia seeds, flaxseeds) • Fatty fish like salmon and mackerel (rich in omega-3 fatty acids) d. Limit Refined Carbs and Sugars Refined carbs and added sugars, found in processed foods, sugary snacks, and drinks, are linked to increased visceral fat and subcutaneous fat. - How It Works: When you eat refined carbs and sugar, your body releases a large amount of insulin, which can promote fat storage, especially in the abdominal area. These foods cause blood sugar levels to spike quickly, leading to insulin resistance and fat accumulation. - Foods to Avoid: • Sugary drinks (soda, sweetened coffee or tea) • Processed baked goods (pastries, cakes, cookies) • White bread, pasta, and other refined carbs • Candy and sugary snacks Instead, replace these foods with whole grains like quinoa, oats, and brown rice, which are digested slower and keep blood sugar levels stable.

2. Engage in Regular Physical Activity

Exercise is key to burning visceral fat and subcutaneous fat, but the best results come from combining cardio (aerobic exercise) with strength training (resistance exercise). a. Cardiovascular Exercise Cardiovascular exercises like walking, running, cycling, and swimming are some of the most effective ways to burn visceral fat. - How It Works: Visceral fat is the most metabolically active fat, meaning it burns faster when you engage in high-energy, fat-burning activities. Cardiovascular exercise increases your heart rate and burns calories, targeting visceral fat and reducing your waist circumference. - How Much Cardio Should You Do? • Aim for at least 150 minutes of moderate-intensity cardio each week. This can be divided into 30-minute sessions, five days a week. • High-intensity workouts (HIIT) can also be very effective for burning visceral fat, as they increase calorie burn even after you finish working out (this is known as the "afterburn effect"). b. Strength Training Strength training, which includes exercises like weightlifting, bodyweight exercises (e.g., squats, push-ups), and resistance band exercises, is vital for building muscle and burning subcutaneous fat. - How It Works: The more muscle you have, the higher your metabolism becomes, meaning your body burns more calories at rest. Muscle also plays a role in helping to convert stored fat into usable energy, which is particularly important when trying to lose subcutaneous fat. - How Often Should You Strength Train? • Aim for at least 2-3 strength training sessions per week, targeting all major muscle groups. Compound exercises, such as squats, lunges, and deadlifts, are highly effective at burning fat and building muscle. c. High-Intensity Interval Training (HIIT) HIIT alternates between short bursts of intense exercise followed by brief periods of rest. This type of training has been shown to be very effective for burning visceral fat. - How It Works: The intensity of the exercise creates a metabolic disturbance that burns fat more efficiently. HIIT has been proven to reduce visceral fat more effectively than steady-state cardio. - HIIT Example: • 30 seconds of sprinting, followed by 30 seconds of walking. Repeat this for 20–30 minutes. • You can also do bodyweight exercises, such as jumping jacks, burpees, or mountain climbers, for intervals.

3. Incorporate Lifestyle Changes

To see the best results in losing visceral and subcutaneous fat, it's important to focus on improving other areas of your lifestyle, such as sleep and stress management. a. Improve Sleep Quality Sleep is essential for regulating hormones, including insulin and cortisol, which influence fat storage and fat burning. - How It Works: Poor sleep increases cortisol levels, a stress hormone that is linked to fat storage, particularly in the abdominal area (visceral fat). Additionally, sleep deprivation disrupts hunger hormones, causing overeating and more fat accumulation. - How to Improve Sleep: • Aim for 7–9 hours of sleep each night. • Create a sleep-friendly environment (dark room, cool temperature, and minimal noise). • Avoid screens and caffeine at least an hour before bed. b. Reduce Stress High levels of stress trigger the release of cortisol, which can lead to an increase in visceral fat. Chronic stress is one of the main contributors to belly fat. - How It Works: Cortisol is a fat-storing hormone. When you’re stressed, it can cause your body to hold onto fat, especially around the midsection. - Stress Reduction Techniques: • Practice mindfulness, meditation, or yoga. • Try relaxation techniques such as deep breathing exercises or progressive muscle relaxation.

免費體驗

S6 Body Sculpting Treatment
1 Minute Self-Registration

Date should not be before minimal date

I have read and agree to the Registration Terms and Conditions and Privacy Policy.

S6 Body Sculpting Treatment: Get Rid of Visceral Fat and Subcutaneous Fat Effortlessly

The S6 Body Sculpting Treatment is a non-invasive fat-dissolving procedure that combines bio-laser technology with vacuum suction technology to break down both visceral fat and subcutaneous fat. Here's how it works: 1. Visceral Fat Reduction: Although visceral fat is deeper in the body and more challenging to target, the S6 treatment’s bio-laser technology is designed to penetrate deep into fat tissues. The lasers work by triggering fatty acid catabolism, a process that breaks down fat cells and releases fatty acids into the bloodstream. This is similar to the fat-burning effect of exercise. The vacuum suction technology then accelerates the body’s natural process of lymphatic drainage, helping the fatty acids to be excreted from the body. By using these technologies in combination, the S6 treatment targets and reduces visceral fat without the need for invasive procedures. 2. Subcutaneous Fat Reduction: For subcutaneous fat, the S6 treatment effectively breaks down fat cells in the more visible layers just beneath the skin. Vacuum suction technology is particularly beneficial for reducing subcutaneous fat, as it enhances lymphatic drainage in targeted areas like the belly, arms, thighs, and buttocks. The suction pulls the skin and underlying fat into a device that works to break down fat cells, which are then naturally flushed out of the body through the lymphatic system. This process not only reduces subcutaneous fat but also helps tighten skin, reducing the appearance of cellulite and creating a smoother, firmer body contour.

Why Choose the S6 Body Sculpting Treatment?

- Non-Invasive and Painless: Unlike liposuction or other fat-reduction surgeries, the S6 Body Sculpting Treatment is completely non-invasive, painless, and harmless to the skin. The process is comfortable, and there is no downtime, making it a convenient option for busy individuals looking to target visceral and subcutaneous fat without surgery. - Long-Lasting Results: The S6 treatment can eliminate up to 25% of fat cells in the targeted areas. Since fat cells do not regenerate once destroyed, the results of the treatment are long-lasting. This ensures that the reduction in visceral fat and subcutaneous fat is not only visible but also sustained over time.

Perfect Medical's S6 Body Sculpting Treatment

免費體驗

S6 Body Sculpting Treatment
1 Minute Self-Registration

Date should not be before minimal date

I have read and agree to the Registration Terms and Conditions and Privacy Policy.

FAQ

1. How Does Visceral Fat Affect My Health?

Visceral fat surrounds your internal organs, and when it accumulates in excess, it can lead to insulin resistance, increased cholesterol levels, and high blood pressure. Over time, this can increase the risk of serious conditions like heart disease, stroke, and type 2 diabetes.

2. Can I Spot-Reduce Visceral Fat or Subcutaneous Fat?

While spot-reduction isn't possible, you can focus on overall fat loss through a combination of cardio exercises and strength training. By reducing your overall body fat percentage, both visceral fat and subcutaneous fat can be effectively reduced, leading to improved health and body composition.

3. What Are the Best Foods to Help Reduce Visceral and Subcutaneous Fat?

Foods that are high in fiber, lean proteins, and healthy fats are excellent for reducing both visceral fat and subcutaneous fat. Incorporating foods like leafy greens, nuts, fatty fish, and whole grains can help boost metabolism, balance hormones, and promote fat burning.

4. How Can I Monitor the Progress of Visceral Fat Reduction?

To track changes in visceral fat, regularly measure your waist circumference and track your body mass index (BMI). Other advanced methods like CT scans or MRI can offer precise readings, but these are typically used in medical settings to assess internal fat levels.

5. Is Exercise Alone Enough to Reduce Visceral Fat?

Exercise is crucial for burning visceral fat, but pairing it with a balanced diet and proper sleep hygiene will lead to the most effective and sustainable results. Regular cardio can help burn fat, while strength training helps to maintain muscle mass and boost your metabolism.