What is the standard value of visceral fat that is not easy to gain weight

Visceral fat area less than 100 square centimeters is usually considered healthy, and exceeding this value may increase the risk of obesity and related diseases. The evaluation criteria for visceral fat mainly include CT scan measurement, bioelectrical impedance analysis, waist to height ratio, waist to hip ratio, visceral fat index, etc.

1. CT Scanning Measurement

CT scanning is the gold standard for measuring visceral fat area, and accurate fat distribution can be calculated through abdominal cross-sectional imaging. This method can distinguish subcutaneous fat from visceral fat that wraps around organs, and a value exceeding 100 square centimeters indicates visceral fat accumulation. The examination should be conducted in a professional medical institution, and the results should be comprehensively judged by the doctor in combination with other indicators.

2. Bioelectrical impedance analysis

Some body fat scales use bioelectrical impedance technology to estimate visceral fat grades and distinguish fat types based on differences in current impedance. This method is convenient but has limited accuracy. Levels 1-9 are usually considered normal, while levels 10 and above require caution. The measurement results are easily affected by factors such as drinking water and exercise. It is recommended to measure on an empty stomach at a fixed time to improve accuracy.

3. Waist circumference to height ratio

A ratio of waist circumference to height exceeding 0.5 may indicate excessive visceral fat. This indicator can better reflect the risk of central obesity than simple waist circumference. When measuring, it is necessary to stand naturally and wrap a soft tape around the abdomen at the level of the navel. It is more ideal to control the ratio below 0.46 for Asian populations. When the waist to hip ratio is greater than 0.9 for males and 0.85 for females, attention should be paid to visceral fat issues. This indicator reflects the characteristics of fat distribution, and the abnormal increase in waist hip ratio is closely related to metabolic syndrome. When measuring hip circumference, the circumference of the most prominent part of the buttocks should be taken to avoid clothing thickness affecting the data.

5. Visceral Fat Index

Some health assessment systems use visceral fat index, which is evaluated by age BMI、 Calculated based on parameters such as waist circumference. Index above 10 belongs to the high-risk category. This method is suitable for large-scale screening, but there are significant individual differences that need to be further confirmed through blood testing and other methods. Maintaining visceral fat within a safe range requires comprehensive management. It is recommended to engage in aerobic exercise such as brisk walking and swimming for at least 150 minutes per week, combined with impedance training to enhance muscle mass. Increase the intake of whole grains, green leafy vegetables, and high-quality protein in diet, and control refined sugar and saturated fat. Ensure 7 hours of sleep daily and reduce the impact of cortisol secretion on fat distribution through stress management. Regularly monitor changes in waist circumference and promptly consult a nutritionist or endocrinologist if any abnormalities are found.