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A Bengaluru-based dermatologist shared one important health parameter that can help you spot potential health issues before they become serious problems.
Visceral fat is a key health risk indicator, more crucial than BMI or weight.
Your current health isn’t just about the present; it’s a glimpse into the years ahead. Beyond weight and BMI, key metabolic markers reveal more about long-term risks. Monitoring these key indicators early allows you to spot potential issues before they turn into serious problems, giving you the chance to make lifestyle changes and stay ahead of health challenges.
Dr Priyanka Reddy, a Bengaluru-based dermatologist, cosmetologist and trichologist, and the founder of DNA Skin Clinic and Wellness Centre, discussed one important health parameter that helps identify issues before they become serious
Health Expert Gives Insights On One Crucial Health Parameter
In an Instagram video, the dermatologist explained what causes this parameter to rise, how to monitor it, and the steps you can take to lower it to healthier levels. The parameter we are talking about is called visceral or centripetal fat. According to Dr Reddy, visceral fat is more important than body fat percentage or BMI, but people are still unaware of this.
She shared, “This is the centripetal or visceral fat – the fat around the abdomen and internal organs. It starts in your late 20s to early 30s and it can predict your future health problems like these and it is closely linked to insulin resistance, poor sleep cycle, stress and other factors like these. This is also called apple-shaped obesity.”
The dermatologist points out that visceral fat doesn’t appear overnight but builds up gradually over the years due to factors like poor sleep, stress, and metabolic strain. The good news is that it can be monitored and reduced through lifestyle changes.
How To Measure And Track Visceral Fat?
Dr Reddy shared four methods to track visceral fat.
Measure your waist: Women with a waist circumference over 80 cm and men over 90 cm are considered at higher risk.
Waist-height ratio: A waist-to-height ratio of more than or equal to 0.5 is unhealthy.
DEXA: Dual-Energy X-ray Absorptiometry is the clinical way of testing visceral fat.
Smart Scales: A visceral fat score above 9 indicates a higher risk, though it reflects a trend rather than a definitive diagnosis.
The dermatologist also noted:
- For women, a waist circumference under 75–80 cm is considered healthy, but the risk increases after age 40.
- For men, a waist circumference under 88–90 cm is healthy, with risk rising after 40.
Why Does It Increase?
Dr Reddy mentioned, “Poor sleep, stress, insulin resistance, low muscle mass, alcohol, ultra-processed carbs, hormonal shifts (PCOS, menopause, low testosterone),” are the key factors behind the increase in visceral fat.
How To Reduce Unhealthy Visceral Fat?
The dermatologist suggested a routine that can help reduce unhealthy visceral fat:
She wrote, “Strength training 3–4×/week (non-negotiable); zone-2 cardio + 1–2 HIIT sessions; protein-rich, fibre-rich meals; cut sugary drinks & late-night eating; sleep 7–8 hours consistently; actively manage stress (yoga, dance, breathwork); pause alcohol if levels are high.”
If you are at a higher risk of developing visceral fat Dr Reddy advices following these guidelines to keep it in check: “Track waist monthly, lift weights year-round, prioritise sleep, manage stress before cutting calories.”
If visceral fat doesn’t decrease despite consistent efforts, the dermatologist recommends checking for underlying conditions such as thyroid issues, insulin resistance, high cortisol, or hormonal imbalances like PCOS or low testosterone.
She concluded by highlighting, “Visceral fat is a metabolic issue, not a weight issue.” Once the root causes behind visceral fat are managed, the fat reduction naturally follows.
Delhi, India, India
January 05, 2026, 17:34 IST