How much is too much visceral fat

However, you can figure out your waist-to-hip ratio WHR at home or ask your healthcare provider to determine this measurement for you.

According to a study , the WHtR is particularly useful for people with type 1 diabetes. Researchers found that having a high WHtR was one of the best indicators that a person with type 1 diabetes also has a high percentage of visceral fat.

Having a larger waist circumference was also strongly associated with a high visceral fat percentage. To calculate your WHtR at home, simply divide your waist circumference by your height. You can measure in either inches or in centimeters, as long as you measure your waist and height with the same units.

An ideal WHtR is typically no greater than. Research has found that visceral fat contributes to insulin resistance. Visceral fat can also raise blood pressure quickly. Most importantly, carrying excess visceral fat increases your risk for developing several serious and life threatening medical conditions. These include:. When possible, exercise for at least 30 minutes every day.

Make sure to include both cardio exercises and strength training. Strength training will slowly burn more calories over time as your muscles get stronger and consume more energy. As often as possible, eliminate processed , high sugar foods from your diet and include more lean proteins , vegetables , and complex carbs , such as sweet potatoes , beans , and lentils.

Based on all the available information it gives you a range between 1 and A rating between 1 and 12 indicates that you have a healthy level of visceral fat. A rating between 13 and 59 indicates that you have an excessive level of visceral fat. How to lose visceral fat? Tanita offers a wide range of weighing scales. These scales all make use of the proven technology of Tanita.

This technology gives you detailed insights in the composition of your body. And this happens everytime you step on your bathroom scale. In less than a couple of seconds you get a detailed overview. This will give you the opportunity to keep an close eye on your visceral fat or your body water. But it will also help you to lose weight effectively or to keep track on growing muscle mass. Common questions about visceral fat How dangerous is visceral fat?

Visceral fat can be dangerous due to the fact that it is implicated in a number of chronical conditions such as cardiovascular disease, dementia and breast cancer. Harvard health discusses the link of visceral fat and these chronical conditions. Can stress cause visceral fat? The first thing you will want to do is eliminate sugar from your diet.

Sugar has zero nutritional value and is very addictive. Avoid soda, juice, sport drinks, high-fructose corn syrup and table sugar. Starches that are in the form of grains and potatoes metabolize into sugar and should also be eliminated. Lastly you will want to cut out trans-fat and processed foods such as margarine, packaged foods, potato chips and hamburgers.

Once your diet has improved you will want to focus on exercise. Studies have shown that consistent exercise can help rid your body of visceral fat. Exercise reduces inflammation and can help normalize insulin and leptin levels.

Start of slow and try to work your way up to an hour a day of activity. Getting your nutrition and exercise regimen in check will start you on a path to lose that visceral fat! The same is true of a man whose waist measures 40 inches or more. Visceral fat levels should be under 13 on this scale. Anything above 13 on this scale means that a person will need to think about making immediate changes to their diet and lifestyle.

High levels of visceral fat can result in increased insulin resistance , which may lead to glucose intolerance and even type 2 diabetes. The dangers of storing excess visceral fat can be extreme and immediate, so it is essential to make diet and lifestyle changes as soon as possible as losing weight can help a person reduce their levels of visceral fat.

Exercise is an excellent way to reduce visceral fat. Stress can also play a role in storing excess visceral fat. Some doctors recommend that people with high levels of visceral fat try to reduce their stress levels. Relaxation techniques, such as meditation, deep breathing, and other stress management tactics, can be beneficial and help a person lose visceral fat more efficiently. A healthful diet that is low in sugar laden, processed foods will also help a person lose weight and shift excess visceral fat.

A healthful diet should include:. Boiling, steaming, baking, and grilling foods will help to make meals healthier and lower in fat.