Being slim does not always mean being healthy. Medical researchers increasingly use the term “skinny fat” to describe people with a normal or low body weight who nevertheless carry excess visceral fat — the deep abdominal fat that surrounds organs such as the liver, pancreas and intestines. Unlike subcutaneous fat under the skin, visceral fat is metabolically active and releases hormones and inflammatory chemicals that can damage health.
What visceral fat does to the body
Visceral fat sits deep within the abdominal cavity and behaves differently from the fat beneath the skin. Because it is biochemically active, it produces signalling molecules and inflammatory mediators that influence insulin sensitivity, blood lipids and cardiovascular risk. Over time, elevated visceral fat is linked with conditions including insulin resistance, type 2 diabetes, elevated cholesterol and increased risk of heart disease.
- Not visible — people can look lean while harbouring high levels of visceral fat.
- Metabolically harmful — visceral fat releases substances that can cause systemic inflammation and disrupt metabolism.
- Screening matters — body mass index (BMI) alone can miss at‑risk people; waist circumference and clinical assessment help identify risk.
How to spot the risk
Health professionals do not rely on appearance alone. Practical measures that help detect excess visceral fat include waist circumference and waist‑to‑hip ratio, plus assessment of blood glucose and cholesterol. A person with a normal BMI but a large waist measurement or unfavourable blood tests may be at elevated metabolic risk.
| Fat type | Location | Health impact |
|---|---|---|
| Subcutaneous fat | Under the skin | Less metabolically active; more visible |
| Visceral fat | Around abdominal organs | Releases inflammatory and hormonal factors; higher metabolic risk |
Because visceral fat sits deep in the abdomen, people and clinicians should not assume a slim build equals low risk. A number of lifestyle and clinical factors influence visceral fat accumulation, including diet quality, physical inactivity, stress and age.
Reducing visceral fat: practical steps
Interventions that reduce visceral fat are broadly the same as those recommended to prevent metabolic disease. Simple, evidence‑based approaches include:
- Regular physical activity, with a mix of aerobic exercise and resistance training.
- Improving diet quality — emphasising whole foods, vegetables, lean proteins and limiting refined sugars and processed foods.
- Managing stress and getting adequate sleep, which affect hormonal balance.
- Medical review and testing where there are risk indicators such as raised blood sugar, abnormal lipids or a family history of diabetes or cardiovascular disease.
Weight loss where needed tends to reduce visceral fat more rapidly than subcutaneous fat, but even modest improvements in diet and activity can lower metabolic risk.
“Visceral fat is often called ‘active fat’ because it releases hormones and inflammatory chemicals that can harm your health,” the original coverage noted.
Clinicians will typically combine lifestyle advice with targeted screening rather than rely on weight alone. For people concerned about metabolic risk, a primary‑care visit can establish waist measurements and order blood tests for glucose and lipids. Where appropriate, clinicians may follow up with more specialised assessment.
This topic matters for public health because relying solely on appearance or BMI can leave many at risk without advice or treatment. If you are worried about your risk of diabetes or heart disease — even if you are not overweight — make an appointment at your clinic or with your doctor for assessment and guidance. Do not self‑diagnose: professional evaluation is the only way to determine individual risk and the right plan.
Key takeaways are below.
