What is excess internal body fat?

Excess internal body fat (also called visceral fat) is stored around your internal organs, including your:

• heart
• liver
• intestines

A small amount of internal body fat is important to protect your organs.

Most fat is stored underneath your skin and is known as subcutaneous fat. This is the fat that is visible and that you can feel.

Fat makes chemicals and hormones that can be harmful to the body. Excess internal body fat produces more harmful substances than subcutaneous fat, so it can be worse for your health.

Having too much internal body fat increases your chances of having other health conditions.

Having too much internal body fat is more common in males than in females.

How do I know if I have excess internal body fat?

Measuring around your waist is the main way to see if you have too much internal body fat. This can predict how much fat is deep inside your belly and around your organs.

Your chance of developing a chronic disease is higher if your waist circumference is greater than:

• 80cm, for females
• 94cm, for males

These measurements don't apply to children or pregnant people.

Measuring your Body Mass Index (BMI) may also help you tell whether you are in a healthy weight range for your height.

What causes excess internal body fat?

Excess internal body fat is caused when you eat too many calories and don't do enough physical activity.

You may be at a greater risk of storing extra energy as internal body fat , if you:

• are an older male
• are a female who has reached menopause
• had a low birth weight
• have a genetic predisposition
• drink too much alcohol

When should I see my doctor?

If you are concerned that you may have an unhealthy amount of internal body fat, talk to your doctor.

What are the complications of too much internal body fat?

Having too much internal body fat around your belly can be a sign of insulin resistance and metabolic syndrome.

Metabolic syndrome is a group of risk factors that include:

• obesity
• high blood pressure
• an imbalance of fats in your blood, such as high cholesterol
• high blood sugar

These increase your chance of stroke, heart disease and type 2 diabetes.

Having too much internal body fat in the belly is also linked to a higher risk of:

• dementia
• cancer
• asthma
• liver disease, gall bladder disease and gout
• fertility problems
• lower back pain
• osteoarthritis

Can excess internal body fat be prevented?

You can prevent too much internal body fat by maintaining a healthy diet.

The best way to reduce excess internal body fat is through losing weight.

Regular exercise is especially effective in reducing internal body fat and preventing it from coming back.

You can reduce your chance of chronic disease by:

• being physically active for at least 30 minutes most days
• eating a healthy diet
• not smoking
• reducing the amount of sugary drinks and alcohol you drink
• getting enough sleep

Resources and support

• Visit the Dietitians Australia website for health advice and to find a dietitian.
• LiveLighter is a program that aims to encourage Australians to change what you eat and drink and be more active.
• If you speak a language other than English, read the Start to Live Lighter Today resource in:
  • Arabic
  • Tagalog (Filipino)
  • Chinese
  • Vietnamese
• If you are an Aboriginal and/or Torres Strait Islander person, visit the Deadly Choices website. They have information on making healthy choices and local health services.

Services in your state or territory

Some states and territories have healthy lifestyle programs.

• Get Healthy NSW is a free telephone service you can call on 1300 806 258. It's staffed by qualified health coaches who support adults to make lifestyle changes.
• Better Health Coaching Service is a free and confidential telephone service available in South Australia. It supports South Australians to be active, eat well and reduce the risk of chronic disease. Call them on 1300 822 953.
• People in Victoria and Queensland have access to the Life! and My Health for Life programs. These programs help to prevent chronic disease. Check your eligibility online or call 13 74 75.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with you 24 hours a day, 7 days a week.