Study Visceral Fat to Lose Weight

Study Visceral Fat to Lose Weight

Many universities and scientists did extensive research projects to study visceral fat. It is as serious as having high blood pressure, causes breast and colorectal cancer, causes type 2 diabetes, is more harmful to women than men, and even affects the brain. Exercise and eating healthy are the best ways to get rid of visceral fat and keep it off. 

Why Study Visceral Fat?

The most dangerous type of fat. Visceral fat is fat stored deep in the abdomen, much more dangerous than subcutaneous fat, and linked to type 2 diabetes and other negative effects on the body. According to Johns Hopkins University, the harmful fat within your tummy is as harmful as smoking and high blood pressure (Johns Hopkins University). 

Visceral Fat Affects Women and Men Differently

A 12-week observational study was conducted on visceral adiposity which discovered a significant reduction in high blood pressure in males directly associated with changes to their visceral fat (Guo et al). A large study was conducted, and it was suggested that visceral fat was much more harmful to women (de Mutsert et al). Premenopausal women who are obese in the abdomen have a higher risk for breast cancer according to several combined studies and people with high amounts of visceral fat have 3x times the risk for colorectal cancer than those with lower amounts (Publishing, Harvard Health).  

How Visceral Fat Affects Metabolism

Visceral fat has a negative effect on your metabolism, associated with causing cancers, heart disease, and even dementia (Doheny).

Studies Reveal Effective Methods to Reduce Visceral Fat

Exercise physiologists thought to study visceral fat in a unique way and discovered just 80 minutes a week of either aerobic exercise or resistance training helps to prevent weight gain, lose harmful visceral fat, and kept the visceral fat off for an entire year with a zero percent increase with continued exercise throughout the year and even with small weight gains (University of Alabama at Birmingham). 

Eating a healthier diet of whole grains, lean proteins, fruits and veggies, and getting rid of refined sugars and processed foods lowers your visceral fat (Cleveland Clinic). A 12-week study found women who ate avocados daily experienced a reduction in visceral fat and very beneficial to the body on how its stores fat (Touchstone). 

Lack of sleep increased visceral fat by 11% (Science Daily). So therefore, getting a good night's rest every night will not increase this harmful fat within your abdomen. 

Conclusion

Both men and women are seriously affected by visceral fact, however, it affects women more. I found it incredible that visceral fat has a negative effect on your brain. Who knew those cheeseburgers and fries you're eating could eventually cause brain damage in the future. Eating a proper diet, good sleep, and keeping yourself physically fit through exercise will help lower your visceral fat and keep it off. 

Works Cited 

Doheny, Kathleen. “The Truth about Fat.” WebMD, Oct. 2025, www.webmd.com/diet/features/the-truth-about-fat.

Johns Hopkins University. Diabetes Education -#14.

University of Alabama at Birmingham. “Exercise Keeps Dangerous Visceral Fat Away a Year after Weight Loss, Finds UAB Study.” EurekAlert!, 29 Oct. 2009, www.eurekalert.org/news-releases/664800. Accessed 6 Apr. 2023.

Guo, Xiaohui, et al. “Visceral Fat Reduction Is Positively Associated with Blood Pressure Reduction in Overweight or Obese Males but Not Females: An Observational Study.” Nutrition & Metabolism, vol. 16, no. 1, 10 July 2019, https://doi.org/10.1186/s12986-019-0369-0. Accessed 10 May 2020.

Touchstone, Liz Ahlberg. “Avocados Change Belly Fat Distribution in Women, Controlled Study Finds.” News.illinois.edu, 3 Sept. 2021, news.illinois.edu/view/6367/907033287. Accessed 6 Apr. 2023.

de Mutsert, Renée, et al. “Associations of Abdominal Subcutaneous and Visceral Fat with Insulin Resistance and Secretion Differ between Men and Women: The Netherlands Epidemiology of Obesity Study.” Metabolic Syndrome and Related Disorders, vol. 16, no. 1, Feb. 2018, pp. 54–63, https://doi.org/10.1089/met.2017.0128.

Cleveland Clinic. “Visceral Fat: What It Is & How to Get Rid of It.” Cleveland Clinic, 12 Sept. 2022, my.clevelandclinic.org/health/diseases/24147-visceral-fat.

Science Daily. “Lack of Sleep Increases Unhealthy Abdominal Fat, Study Finds.” ScienceDaily, 28 Mar. 2022, www.sciencedaily.com/releases/2022/03/220328165327.htm. Accessed 7 Apr. 2023.

Publishing, Harvard Health. “Taking Aim at Belly Fat.” Harvard Health, 12 Apr. 2021, www.health.harvard.edu/staying-healthy/taking-aim-at-belly-fat.