EXERCISE AND CALORIE RESTRICTIONS reduced visceral (around the internal organs) in overweight adults, but only exercise had a dose-dependent effect. That is the finding of a new research study from the University of Hong Kong. Today we explore eliminating visceral fat with exercise versus caloric restriction.
Visceral fat is deep within your abdominal walls and surrounds your organs. Some amount of visceral fat is healthy, protecting the organs.
On the other hand, too much visceral fat can be difficult. This “active fat” is important in body functioning, and if there is an excess amount of the fat, the risk of serious health issues (such as pre-diabetes, diabetes, heart disease, and stroke) increases.
“Don’t do what you can do — try what you can’t do.” — William Faulkner
What is visceral fat?
As you understand, while we need body fat, not all fat is created equal. Visceral fat is near vital organs such as the stomach, liver, and intestines. It can build up in the arteries, too.
If you look down and spy on your abdomen, you are not necessarily looking at visceral fat. Our belly fat can be subcutaneous (below the skin) fat. While subcutaneous fat is easier to see, visceral fat hides inside your abdominal cavity.
How do you visualize visceral fat? The only way to accurately diagnose it is through imaging such as a CT or MRI scan. Unfortunately, both imaging modalities are pricey and time-consuming. CT scans also expose the individual to low amounts of radiation.
A simpler approach to evaluating your visceral fat (and its associated health risks) recognizes that approximately 10 percent of all body fat is visceral. If you calculate your total body fat and take 10 percent of it, you can get a rough estimate of your visceral fat amount.
Do you want a general sense of your risk for health problems related to visceral fat? Measure your waist. The Harvard T.H. Chan School of Public Health offers these observations:
- If you’re a woman whose waist measures 35 inches or larger, you are at risk for health problems from visceral fat.
- If you’re a man whose waist measures 40 inches or larger, you are at risk for health problems from visceral fat.
Eliminating visceral fat — Calorie restriction vs. exercise
Researchers at the University of Hong Kong conducted a systematic review and meta-analysis of randomized clinical trials. They wanted to understand better the dose-response effects of calorie restriction and exercise on visceral adipose tissue in overweight adults.
The investigators searched databases for randomized trials comparing calorie restriction or exercise against controls (with controlled calorie intake). They discovered 40 trials with 2,190 subjects, looking for changes in visceral fat measured by MRI or CT imaging.
Here are the findings:
Calorie restriction and exercise reduced visceral fat compared with controls. Exercise alone had a dose-response effect, but calorie restriction did not: More exercise led to a greater loss of visceral fat.
The more exercise we do during the week, the greater the loss of visceral fat. Calorie restriction did not have the same dose-response relationship with visceral fat. Diet may have a limited ability to burn fat.
These results illustrate the role of exercise in the management of visceral fat in individuals who are overweight or obese. I will continue to prescribe physical activity with an enhanced focus on overweight people. Exercise is a wonderful potential lifestyle treatment tool for managing metabolic disorders such as obesity.
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The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for joining me in this look at eliminating visceral fat with exercise versus caloric restriction.
