Visceral Fat
In brief
Section titled “In brief”- Visceral fat sits deep in the abdominal cavity and enhances metabolic dysregulation
- Waist circumference is a practical and reliable marker - look at the trend
- The scale is not always the best indicator
- Three levers: insulin down, cortisol down, targeted training
- Visceral fat often responds relatively quickly to the right approach
What is visceral fat
Section titled “What is visceral fat”There are roughly two types of belly fat:
| Type | Location | Characteristics |
|---|---|---|
| Subcutaneous fat | Directly under the skin | Less metabolically active |
| Visceral fat | Deep in abdominal cavity, around organs | Metabolically active, enhances dysregulation |
Precisely this deep fat behaves as active tissue that can enhance metabolic dysregulation.
Why visceral fat is relevant
Section titled “Why visceral fat is relevant”With an excess of visceral fat, we more often see characteristics of metabolic dysfunction:
- Reduced insulin sensitivity
- Fatty liver
- Unfavorable blood lipids
- Higher blood pressure
Measuring: waist circumference
Section titled “Measuring: waist circumference”Waist circumference is a very useful marker, as long as you measure consistently in the same way.
Measurement instructions
Section titled “Measurement instructions”- Measure on bare skin, stand upright and relax the abdomen (don’t pull in)
- Place the measuring tape horizontally around the belly at the point of greatest circumference (often near the navel)
- Measure after a normal exhale - tape snug but not cutting in
- Measure 2 times and note the average if values differ
- Preferably measure 1 time per week at the same time (for example, in the morning)
Interpretation
Section titled “Interpretation”- Look at the trend over weeks - decrease in waist circumference is a strong indication that visceral fat is decreasing
- Day-to-day fluctuations (fluid, bowel contents) are normal and less important
Measuring: InBody (supplementary)
Section titled “Measuring: InBody (supplementary)”An InBody measurement can provide extra insight and motivation. Bio-electrical impedance is sensitive to fluid and timing. Use InBody as a supplement to waist circumference, with emphasis on trend measurements.
Target values
Section titled “Target values”| Measurement | Target value |
|---|---|
| Visceral Fat Level (VFL) | lower than 10 |
| Visceral Fat Area (VFA) | lower than 100 cm² |
Making InBody more reliable
Section titled “Making InBody more reliable”- Measure in the morning, before breakfast and after using the toilet
- Don’t measure directly after intensive training, sauna, or hot bath/shower
- Use the same scale, the same place, and comparable conditions
- Evaluate change especially over 4 to 8 weeks
Three levers to reduce visceral fat
Section titled “Three levers to reduce visceral fat”1. Insulin down: TKB and timing of eating
Section titled “1. Insulin down: TKB and timing of eating”From TKB, lowering insulin is a key condition for mobilizing belly fat.
Approach:
- Start by eliminating sugar and starchy main sources (bread, pasta, rice, potato, sweet snacks)
- Consider an eating window (for example 16:8) if it fits and is safe
- Many people start with the first meal later in the day
Goal: longer periods with low insulin, so that fat mobilization is less inhibited.
2. Cortisol down: recovery and stress regulation
Section titled “2. Cortisol down: recovery and stress regulation”Chronic stress and sleep deprivation make belly fat more stubborn. Recovery is not a side issue but a prerequisite.
Approach:
- Sleep: fixed bedtime, adequate time in bed, morning light, limit screens in the last hour
- Daily stress reducer: a few minutes of calm breathing (for example box breathing)
- Oxytocin moment: daily conscious physical contact
- Magnesium in the evening can fit (300-500 mg), but only if medically appropriate
3. Training: targeted stimulus, not endless cardio
Section titled “3. Training: targeted stimulus, not endless cardio”Visceral fat often responds well to targeted intensity. A practical option is interval training aimed at improving VO2max.
Example schedule: 4x4 (Norwegian method), 2-3 times per week
| Phase | Duration | Intensity |
|---|---|---|
| Warm-up | 8-10 min | Easy |
| Interval | 4 min | Vigorous tempo (high but controllable) |
| Recovery | 3 min | Active recovery (easy tempo) |
| Repeat | 4 rounds | - |
| Cool-down | 5-10 min | Easy |
30-day plan
Section titled “30-day plan”Goal: waist circumference down, InBody values (VFL/VFA) down, energy and recovery up.
Week 1
Section titled “Week 1”- Measure waist circumference (baseline measurement) and note
- Start TKB basics: no sugar and no starchy main source
- Sharpen sleep rhythm (fixed bedtime)
- 2 exercise moments (walking and/or easy training)
Week 2 to 4
Section titled “Week 2 to 4”- Maintain TKB basics and reduce eating moments
- Add an eating window if it fits
- 2-3 times per week interval stimulus (build-up)
- Daily 5 minutes stress reducer and 1 oxytocin moment
- Measure waist circumference weekly and InBody every 2 weeks
When extra guidance is useful
Section titled “When extra guidance is useful”Veelgestelde vragen
What is visceral fat?
Visceral fat sits deep in the abdominal cavity, around organs such as liver and pancreas. It is metabolically active and can enhance insulin resistance, low-grade inflammation, and fatty liver. Subcutaneous fat sits directly under the skin and is less harmful.
How do I measure visceral fat at home?
Measure your waist circumference weekly at the same time. Stand upright, relax the abdomen, place the measuring tape horizontally at the widest point (often near the navel), and measure after a normal exhale. Look at the trend over weeks.
What are good target values for InBody?
With InBody: Visceral Fat Level (VFL) lower than 10, Visceral Fat Area (VFA) lower than 100 cm². Measure in the morning before breakfast and evaluate change over 4 to 8 weeks.
How do I reduce visceral fat?
Via three levers: (1) Insulin down with TKB and fewer eating moments, (2) Cortisol down via sleep and stress regulation, (3) Targeted training stimuli such as 4x4 interval training. Visceral fat often responds relatively quickly to this approach.
Can I have a lot of visceral fat at normal weight?
Yes, it is possible to have a reasonable weight and still carry relatively much visceral fat. The scale is not the best indicator - waist circumference and trend measurements give direction faster.
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Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.