What Is Visceral Fat and Why It’s So Important to Track
When most people think about body fat, they picture what they can see — the pinchable layer just under the skin.
But there’s another type of fat that you can’t see, and it’s far more important for your long-term health: visceral fat.
Understanding and tracking visceral fat could be one of the most powerful steps you take toward improving your overall wellness — and a DEXA scan is the most accurate way to measure it.
What Exactly Is Visceral Fat?
Visceral fat is the fat stored deep inside your abdomen, surrounding your internal organs like the liver, pancreas, and intestines.
Unlike subcutaneous fat (the fat you can grab or “pinch”), visceral fat isn’t visible — but it can silently impact your metabolic and cardiovascular health.
Think of it as the hidden fat that builds up around your organs, not beneath your skin.
Why Visceral Fat Matters More Than You Think
A small amount of visceral fat is normal and even necessary — your organs need some protection.
But when visceral fat levels rise too high, they become dangerous.
High Visceral Fat Is Linked to:
- Heart disease
- Type 2 diabetes
- High blood pressure
- Elevated cholesterol
- Insulin resistance
- Inflammation throughout the body
Research shows that people with excess visceral fat are at higher risk for chronic illness even if their overall body weight appears healthy.
That’s why someone who “looks fit” can still have internal fat that puts them at risk — sometimes called TOFI (Thin Outside, Fat Inside).
How to Measure Visceral Fat Accurately
Here’s where most fitness trackers and bathroom scales fall short.
Even the most advanced smart scales and handheld devices can only estimate total body fat — they can’t isolate visceral fat with any reliability.
A DEXA scan (Dual-Energy X-ray Absorptiometry) solves that problem.
It’s the gold standard for measuring visceral fat precisely and safely.
What a DEXA Scan Reveals:
- Visceral Fat Volume (VFV) — the exact amount of deep belly fat
- Regional Fat Distribution — where you store fat on your body (arms, legs, trunk)
- Lean Muscle and Bone Density — for a complete body-composition picture
At DEXA CHS, your results show whether your visceral fat is in a healthy range and how it changes over time as you adjust your diet and exercise.
What Causes Visceral Fat to Increase?
Visceral fat often builds up silently and gradually.
Some of the main drivers include:
- Excess calorie intake, especially from sugar and processed foods
- Sedentary lifestyle and lack of resistance training
- Chronic stress, which raises cortisol levels
- Poor sleep and disrupted recovery cycles
- Genetics and hormones, which influence fat storage patterns
Even people who maintain a normal weight can accumulate visceral fat if these factors persist over time.
How to Reduce Visceral Fat
The good news? Visceral fat is highly responsive to lifestyle changes.
Proven Ways to Lower Visceral Fat:
- Prioritize resistance training — Build muscle to increase your resting metabolism.
- Add regular cardio — Combine high-intensity workouts with steady-state exercise.
- Eat a nutrient-dense diet — Focus on lean protein, healthy fats, fiber, and minimal added sugar.
- Get 7–9 hours of quality sleep.
- Manage stress — Meditation, breathwork, and consistent movement all help reduce cortisol.
- Track your progress with data — Regular DEXA scans help confirm that you’re losing visceral fat, not valuable lean mass.
How Often Should You Track Visceral Fat?
For most people, re-scanning every 3–4 months is ideal. For major fitness changes re-scanning every month will help you track progress.
These timeframes allow enough time for real physiological change while keeping you accountable to your plan.
Athletes or clients following a specific training block may choose to scan more frequently, while others prefer an annual check-in for long-term tracking.
The Bottom Line
Visceral fat may be hidden, but its impact is very real.
Monitoring it gives you a clearer view of your internal health — not just your outward appearance.
A DEXA scan offers a simple, science-based way to see what’s happening inside your body so you can take action early, improve your health, and stay ahead of potential risks. Want to learn more? Check out this article by Harvard Health: https://www.health.harvard.edu/newsletter_article/taking-aim-at-belly-fat