Body Fat Scales and Visceral Fat Index: Key Insights

Questions about body fat scales and visceral fat index?

Hello, Dietitian Tsai: Today, I visited a medical facility to measure various body data using a "bioelectrical impedance analysis (BIA)" scale (similar to a regular scale, which can simultaneously measure weight, body fat, visceral fat, and BMI).
The measurement result for visceral fat indicated a score of 15.
I would like to ask Dietitian Tsai the following questions:
1.
Is there a possibility of error in the visceral fat index measured by this type of "bioelectrical impedance analysis" scale? If so, what measurement method would provide more accurate results?
2.
I found literature stating that the standard for visceral fat index is 1-9 normal, 10-14 elevated, and above 15 as high.
Is this classification correct?
3.
Given that my visceral fat index is 15, how can I lower this value? (For example: should I actively lose weight or seek medical advice?)
4.
Following up on the above, what methods can effectively reduce visceral fat (or lower the index) through weight loss?
Thank you, Dietitian Tsai.

A-Xiang, 30~39 year old female. Ask Date: 2021/03/06

Dr. Cai Xiuwen reply Nutrition

1.
The principle of body fat scales is based on the use of a small electrical current passing through the body, which estimates body composition by measuring resistance.
Since hydration levels can affect conductivity, measurements may vary due to environmental and dietary factors.
Therefore, it is recommended to maintain a consistent daily water intake, measure at the same time each day, ensure the bladder is emptied before measurement, and dry the body before weighing to minimize errors.
Additionally, dual-energy X-ray absorptiometry (DXA) and computerized tomography (CT) are commonly used to measure overall body fat percentage and visceral fat area (VFA).
2.
Currently, there is no available literature on the standard visceral fat index.
It is advisable to consult with a family medicine or cardiology specialist for further guidance.
3.
Body fat also serves a protective function for the organs.
Generally, if the index exceeds the standard, dietary adjustments, changes in activity levels, or increasing exercise to enhance muscle mass are recommended.
It is also important to monitor blood lipid levels to ensure they are within the normal range.
Excess caloric and fat intake beyond the body's needs can affect health, increasing the risk of cardiovascular and cerebrovascular diseases.
4.
If you have risk factors related to cardiovascular or cerebrovascular issues, such as a family history or past medical history, regular health check-ups are advisable, or you may visit a family medicine clinic for further evaluation and treatment.
5.
Regarding diet, in addition to fats, attention should also be paid to carbohydrate and alcohol intake.
A high-fiber diet, including brown rice, whole grains, and a variety of vegetables and fruits, is essential.
Staying hydrated by drinking plenty of water is important for maintaining normal metabolism.
It is advisable to avoid excessive alcohol consumption, limiting it to no more than two standard drinks per day, with one serving being 360cc of beer, 150cc of red wine, or 35cc of spirits like whiskey or sorghum liquor.
Wishing you safety and health.

Reply Date: 2021/03/06

More Info

Understanding body fat scales and visceral fat index is crucial for assessing overall health, particularly in relation to obesity and its associated risks. Body fat scales, especially those using bioelectrical impedance analysis (BIA), provide a convenient way to estimate body composition, including body fat percentage and visceral fat index. However, it is important to understand their limitations and the implications of the measurements they provide.

1. Accuracy of Bioelectrical Impedance Analysis (BIA): BIA works by sending a small electrical current through the body and measuring the resistance encountered. This resistance varies based on the amount of water in the body, which can be influenced by hydration levels, recent food intake, and even the time of day. As a result, measurements can vary significantly. To improve accuracy, it is recommended to measure body composition under consistent conditions: ideally, in the morning after waking, before eating or drinking, and after using the restroom. Additionally, ensuring proper hydration levels can help minimize variability in results.

2. Visceral Fat Index Standards: The classification of visceral fat index you mentioned—1-9 as normal, 10-14 as elevated, and 15 and above as high—is a commonly accepted guideline. Visceral fat is the fat stored within the abdominal cavity and is associated with a higher risk of metabolic diseases, including type 2 diabetes, cardiovascular disease, and certain cancers. It is important to note that while these classifications provide a useful framework, individual health assessments should consider other factors such as overall body composition, lifestyle, and family history.

3. Reducing Visceral Fat Index: If your visceral fat index is measured at 15, it is advisable to take steps to reduce this number. This can often be achieved through lifestyle modifications. A combination of dietary changes, increased physical activity, and possibly medical intervention (if necessary) can be effective. It is important to consult with a healthcare provider to determine the best approach for your individual situation. They may recommend a personalized plan that includes regular monitoring of your visceral fat index and overall health.

4. Effective Weight Loss Strategies: To effectively reduce visceral fat, focus on a balanced diet that emphasizes whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Reducing the intake of refined carbohydrates, sugars, and saturated fats is also beneficial. Regular physical activity is crucial; aim for a mix of aerobic exercises (like walking, running, or cycling) and strength training to build muscle mass, which can help increase metabolism and promote fat loss. Additionally, managing stress through mindfulness practices and ensuring adequate sleep can also play a significant role in reducing visceral fat.

In conclusion, while body fat scales and visceral fat indices provide valuable insights into body composition, it is essential to interpret these measurements within the broader context of overall health. Regular consultations with healthcare professionals can help ensure that you are on the right track toward achieving and maintaining a healthy body composition. Remember, the goal should not only be to reduce numbers on a scale but to enhance overall health and well-being.

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