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June 2, 2025 By Meenakshi Sharma 2 Comments

What Is Visceral Fat & Why It Is Dangerous

visceral fat

You might have heard of the term belly fat, but you might not be aware of terms like subcutaneous and visceral fat. Subcutaneous fat is the kind you can grasp with your hand on any part of your body. It sits under the skin. Belly fat, or what experts call visceral fat, is a particularly dangerous type of fat that forms inside the abdomen. It surrounds internal organs like the liver and intestines, and is also known as ‘active fat’ because it influences how hormones function in the body.

You can have too much belly fat even with a normal BMI. So, pay attention to your waist circumference rather than the number on the scale.

How To Measure It

  1. Waist size: This is an easy way to get a rough estimate. Wrap a tape measure around your waist over your belly button (don’t suck in your stomach). For women, 35 inches or more is a sign of visceral fat. For men, it’s 40 inches.
  2. BMI: Body mass index is a formula for how much you weigh relative to your height. A BMI of 30 or higher is overweight. That could be a sign of visceral fat. In Asia, a BMI of 23 or higher could be a concern.
  3. Waist-to-hip ratio: Divide your waist size by your hip size. Some doctors think this gives a good indication of your risk for visceral fat. But studies suggest it may be no better than a simple waist measurement.
  4. Body shape: Look in the mirror. If you’re an apple – a big trunk and slimmer legs – it often means more visceral fat, which is more common among men. Women are more likely to be pears with bigger hips and thighs. Research shows that upper body fat is more dangerous to your health, which might be one reason why women usually live longer than men.
  5. Imaging tests: These scans are the only way to check the exact amount of visceral fat you have. If your doctor orders a CT scan or an MRI for another medical condition, they can also assess your visceral fat.

Risks & Dangers Of Excess Visceral Fat

  • Increased Inflammation: If you have more fat stored than needed, especially around visceral organs like the liver, heart, kidneys, pancreas, and intestines, your body becomes inflamed. This fat stores inflammatory white blood cells and is linked with cognitive decline, arthritis, diabetes, and more.
  • Higher Risk of Diabetes: Visceral fat plays a significant role in insulin resistance, heightening the risk of developing diabetes. Abdominal fat is viewed as a bigger health risk than hip or thigh fat. While men are more likely to store visible visceral fat, women are also at risk.
  • Makes It Harder to Lose Weight: Stored body fat, especially visceral fat, affects hunger levels. Leptin, a hormone released by stored fat, regulates appetite, metabolism, and weight. When you eat refined carbs such as white flour and sugar, fat-storing hormones are produced in excess, raising your body’s “set point” and making it hard to follow a moderate, healthy diet.
  • Higher Risk for Heart Disease and Strokes: Inflammatory cytokines produced by fat contribute to heart disease and other inflammatory disorders. Visceral fat is linked to cardiovascular risk factors like high triglycerides, high blood pressure, and high cholesterol.
  • More Likely to Battle Dementia: Studies show that people with larger waistlines have a higher risk of dementia. In fact, many experts believe visceral fat levels (rather than BMI) are a more relevant risk factor in dementia development.
  • Increased Risk of Depression and Mood Disorders: Visceral fat is metabolically active and can interfere with hormones and neurotransmitter function. Depression is especially associated with greater fat storage in women. In one study, visceral fat – not subcutaneous belly fat or waist circumference – was linked with depressive symptoms in women over 50.

How Can You Reduce Visceral Fat? 

  • Exercise: A mix of cardiovascular exercise (e.g. running, cycling, swimming, aerobics, circuit training) and strength training (e.g. squats, weights, push-ups) helps reduce visceral fat.
  • Manage Stress: Chronic stress raises cortisol, which increases fat storage around the abdomen. Relaxation techniques like meditation, deep breathing, and other stress management practices can support fat loss.
  • Balance Diet: Focus on whole foods—fruits, vegetables, whole grains (quinoa, millets, oats), and lean proteins (skinless chicken, fish, eggs, beans). Calcium and Vitamin D are also associated with lower visceral fat. Include leafy greens, tofu, sardines, and low-fat dairy products.

Boiling, steaming, baking, and grilling are healthier cooking methods. Avoid trans fats (often found in processed foods and deep-fried items) and reduce sugar intake. Check labels for ingredients like “partially hydrogenated oils” or “high-fructose corn syrup.”

We hope this article helps you! If you are keen on losing weight in a healthy, sustainable way, you can reach out to an expert by subscribing for Personalised Health Coaching here.

For more articles on weight loss, check out Healthy Reads.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

March 17, 2025 By Pradnya Shinde Leave a Comment

Hypertension and Obesity: Connecting the dots

You’ve been taking your blood pressure tablets for years. You rarely miss a dose. Yet, every time you check, those numbers stubbornly stay high.

Ideally, an individual’s blood pressure should be around 120/80 mmHg. But yours? It hovers around 140/90 mmHg or higher. Some days, it’s only within a normal range because of the medication. Sounds familiar?

Now, imagine this: You visit your doctor, expecting yet another tweak in your prescription, but instead, they ask about something else—your weight. You sigh, thinking, Not again. But what if your weight is playing a bigger role in your hypertension than you realise?

Many of us focus on treating hypertension with medication alone, but what if the missing link is something else—something closer to home, like the extra pounds we carry? Let’s connect the dots between hypertension and obesity and uncover why tackling this could be the key to managing both conditions.

What is Hypertension? And Its Biggest Triggers

Hypertension occurs when the pressure inside your blood vessels runs too high, putting extra strain on your heart. It’s often called the silent killer because, most of the time, there are no obvious symptoms—until you check your blood pressure. And if left unchecked? It can quietly pave the way for heart disease, stroke, and kidney problems.

What causes it?

Some factors, like genetics and ageing, are beyond our control. But others—such as lack of exercise, too much salt, excessive alcohol consumption, and obesity—are within our reach.

Here’s the game-changer: while you can’t turn back time or change your genetics, you can take charge of your weight. Obesity and hypertension are deeply connected—and tackling one can be the key to controlling the other.

Are You Obese? Here’s How to Find Out

We often associate obesity with being “overweight”, but not all extra weight is a problem. A few extra kilos won’t necessarily harm you. However, when excess fat starts affecting your health, that’s when it turns into obesity—a condition that raises the risk of hypertension, heart disease, diabetes, and more.

How to Check If You’re Obese

Body Mass Index (BMI):
✔ BMI = Weight (kg) ÷ Height (m²)
✔ A BMI over 30 is classified as obese.

Waist Circumference:
✔ Men: Over 102 cm
✔ Women: Over 88 cm

If you fall into these categories, it’s time to take action.

How Obesity Raises Your Blood Pressure

Obesity isn’t just about carrying extra weight—it puts your entire cardiovascular system under strain, making it harder for your heart to function properly. Here’s how:

  • Clogged Arteries & Increased Pressure
    Excess weight raises cholesterol levels, leading to plaque build-up in the arteries. This narrows blood vessels, forcing the heart to work harder—resulting in high blood pressure.
  • More Weight = More Work for Your Heart
    Your heart has to pump blood for your entire body. The more weight you carry, the harder it has to work, increasing blood pressure levels.
  • Insulin Resistance & Nerve Overload
    Obesity can lead to insulin resistance, which raises insulin levels in your blood. This triggers nerve activity in the brain, causing blood pressure to rise.
  • Kidneys Under Pressure
    Excess belly fat compresses your kidneys, making it harder for them to flush out waste and excess fluid. More fluid = higher blood pressure.
  • Stress Hormones & Water Retention
    Being overweight often raises cortisol (the stress hormone). High cortisol = more salt and water retention → higher blood pressure.
  • Inflammation & Poor Heart Health
    Obesity fuels chronic inflammation, which damages blood vessels and increases oxidative stress—one of the main drivers of high blood pressure.

The bottom line? Obesity is a major driver of hypertension, affecting your entire body. But here’s the good news—you can take control and reduce your risk!

How to Control Hypertension & Lose Weight Naturally

  1. Eat Smart, Stay Healthy

The key to weight loss? Burn more calories than you consume. This is called a calorie deficit.

  • Control Your Portions – Eating smaller meals helps keep calorie intake in check.
  • Choose Low-Calorie Foods – Load up on vegetables, lean protein, and whole grains.
  • Boost Your Metabolism with Protein
    • Protein is one of the most essential nutrients for weight loss because it helps burn more calories and keeps you full for longer.
    • Include lean meats, fish, eggs, dairy, soy, lentils, and legumes.
    • Reduce refined carbohydrates like white flour and sugary foods, which lead to fat accumulation.
  • Ditch the Sugar Trap
    • Fast food and sugary snacks contribute to insulin resistance, a major factor in high blood pressure.
    • Processed foods contain hidden sugars, so check labels and choose whole, natural foods.
  • Less Salt, Less Weight, Better Blood Pressure
    • Reducing salt intake can help with weight loss and blood pressure control.
    • Processed foods, ready meals, and salty snacks add excess sodium, leading to bloating and water retention.
    • Opt for fresh, home-cooked meals whenever possible.
  • Finding the Right Diet for You
    • Intermittent fasting, keto, low-carb, or plant-based diets can all be effective—but not every diet suits everyone.
    • Consult a nutritionist or your doctor before making major dietary changes to find what works best for your body.
  1. Get Moving – Exercise Regularly

One of the best ways to lose weight and lower blood pressure is simple: move more!

  • Aim for at least 30 minutes of activity per day.
  • Try brisk walking, cycling, swimming, dancing, or strength training.
  • Start small, stay consistent – every little movement counts!

💡 Think of it like this: Imagine carrying a 10-pound backpack all the time—sounds exhausting, right? That’s what obesity does to your body. At first, moving more might feel tough, but your stamina will build, and every step will get easier. One pound at a time.

  1. Manage Stress & Sleep Well

Lack of sleep and high stress levels contribute to weight gain & high blood pressure.

  • Prioritise 7-9 hours of quality sleep.
  • Practise mindfulness, deep breathing, or yoga.
  • Limit screen time before bed.

Take Charge of Your Health Today

Now you know the secret: losing weight is one of the most effective ways to manage blood pressure.

The best part? It all starts with two things—eating better and moving more.

Set your target weight, make a plan, and start today. Your future self will thank you!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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