What Is Visceral Fat and Why Does It Matter?

Visceral fat is the fat stored deep in the abdomen, surrounding internal organs like the liver, pancreas, and intestines — distinct from subcutaneous fat, the more familiar layer just under the skin.

How it differs from subcutaneous fat

Subcutaneous fat makes up the large majority of total body fat (roughly 90%) and plays a relatively benign role, including insulation and cushioning. Visceral fat, though a smaller share of total body fat (roughly 10%), is far more metabolically active, releasing inflammatory compounds and fatty acids directly into circulation near the liver.

Why it's considered more dangerous

Visceral fat is strongly linked to insulin resistance, elevated cholesterol, chronic inflammation, and increased cardiovascular risk — associations that hold even in people with a normal BMI, which is part of why waist circumference and waist-to-hip ratio are useful complements to BMI.

Signs you may be carrying excess visceral fat

A larger waist circumference relative to your height and hips is the most practical everyday indicator, since visceral fat tends to accumulate around the midsection specifically rather than the hips, thighs, or arms.

How to reduce it

Visceral fat responds well to the same fundamentals that reduce fat generally — a consistent calorie deficit, regular aerobic exercise, and adequate sleep — and research suggests it can respond somewhat faster to these changes than subcutaneous fat, though you can't target it directly with any specific exercise.