Check Before Your Figure Suffers: How Much Visceral Fat Is Too Much, and How Do You Reduce It?

A belly that looks only slightly bloated may not just be a matter of appearance – it can reflect the amount of “visceral fat” hidden deep inside without you realising. This type of fat differs from the belly fat that sits just under the skin, because it not only throws your figure off balance but can also affect your long-term health.

What Is Belly Fat, and How Does It Differ from Subcutaneous Fat?

Many people may think belly fat all has similar causes and is all the same type, but in fact the fat in this area can be divided into 2 main types:

1. Subcutaneous Fat

Subcutaneous fat is the belly fat you can pinch or hold from the outside, and it makes up a large share of the fat in the body. This belly fat results from consuming more energy than you use, such as eating foods high in fat and sugar, as well as a lack of exercise.

These habits cause excess energy to be stored as subcutaneous fat, especially around the belly, thighs and hips. This is the fat that body contouring works on: technology can help these fat cells open and shrink and firm the skin above them, painlessly.

2. Visceral Fat

This is fat that sits around the internal organs, such as the liver, intestines and stomach. It cannot be seen from the outside and is linked to the risk of several chronic diseases. Visceral fat is often caused by factors beyond just excess energy, such as chronic stress affecting the hormone cortisol, insufficient sleep, insulin resistance or even genetics – all factors that make fat more likely to accumulate in the abdomen than in other parts of the body.

Although subcutaneous fat makes the belly look bigger, the main problem usually lies with visceral fat, which disrupts metabolism, causes hormonal imbalance and increases the risk of serious disease. Seriously reducing belly fat is therefore not just about appearance, but also about restoring your health from within.

How Much Visceral Fat Is Too Much?

Because visceral fat is deep fat that cannot be seen from the outside, measuring your visceral fat level is important, and it should not exceed the following levels:

If you don’t have a specialised measuring device, women can use waist circumference as a guide: it should not exceed 80 cm, or about 32 inches. If it does, you may be carrying excess visceral fat — worth discussing with your doctor.

How to Reduce Belly Fat to a Safe Level

Now that you know belly fat is caused by many factors in your daily habits, making adjustments is the key to reducing belly fat and keeping your visceral fat within a safe range. Follow these guidelines:

1. Adjust your eating habits

• Avoid simple carbohydrates such as white rice, white bread and sugar
• Cut out foods containing trans fats, such as fried foods and some bakery products
• Eat more leafy greens, whole grains and lean protein
• Drink enough plain water, 6–8 glasses a day, to help flush out waste and stimulate your metabolism

2. Exercise appropriately

• Choose cardio exercise such as brisk walking, running, swimming or cycling for at least 30 minutes a day
• Do HIIT (High-Intensity Interval Training) 2–3 times a week to stimulate your metabolism
• Add core training, such as Plank, Leg Raises and Russian Twist, to help tone the abdomen and reduce the chance of belly fat building up in the future

3. Get enough rest and manage stress

• Sleep at least 6–8 hours a night so your body can recover and keep your hormones in balance
• Practise relaxation techniques such as deep breathing, yoga or meditation
• Try to reduce tension from work or your surroundings, for example by taking breaks during the day, listening to soft music or going for a walk

4. Use body contouring technology appropriately

Although diet and exercise are the main ways to manage fat, for those with specific problem areas – such as a sagging belly or stubborn subcutaneous fat – body contouring technology is a complementary option that can help you see results quickly and safely, especially in areas where you want to focus on firmness for a more proportionate figure.

Belly Fat Reduction Treatments: Reshape Your Body Without Surgery

A beautiful, healthy figure starts with consistently looking after yourself. Although visceral fat needs to be managed through your habits, if you are concerned about a protruding belly or sagging skin caused by belly fat just beneath the skin, SLIM is ready to take care of you.

SLIM Body is non-surgical belly fat reduction for the fat just beneath the skin: fat reduction, muscle activation and skin firming in one 45-minute session at our body contouring studios in Bangkok. Lose 2–8 cm total in your SLIM Body trial — or your money back. Visceral fat stays a matter for your habits and your doctor.

Your SLIM Body trial: ฿3,990 · 45 minutes · 2–3 areas · with our money-back guarantee

Two studios in Bangkok: SLIM Sukhumvit 24 (BTS Phrom Phong) and SLIM Thonglor 13 (BTS Thong Lo).

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