Fast facts about hidden body fat

• Hidden or toxic fat is visceral fat stored deep around vital organs like the heart, liver, and intestines.
• It builds up when you consume excess calories and lack physical activity.
• It produces harmful chemicals and hormones that can increase health risks. Excess visceral fat in the abdomen is associated with increased risks of dementia, certain cancers, asthma, liver, gallbladder disease and gout, fertility issues, lower back pain and osteoarthritis.
• Measuring your waist is one of the best ways to check for visceral fat. A waistline over 80 cm for women and 94 cm for men increases the risk of chronic disease, though these cut-offs do not apply to children or pregnant women. Consult your doctor if concerned.

Steps to reduce visceral fat

1. Maintain a healthy weight. Lose excess weight if above the healthy range.
2. Exercise regularly, at least 30 minutes most days will reduce and prevent visceral fat buildup.
3. Eat a balanced diet; choose nutritious foods and limit sugary drinks.
4. Adopt healthy lifestyle habits; do not smoke and get enough sleep.
5. Remember: genetics, hormones, and age cannot be changed, but lifestyle choices will greatly reduce disease risk.