Body Composition Scanning: A Focus on Visceral Fat

When it comes to improving your health, the number on the scale only tells part of the story. A more complete picture emerges when we look beneath the surface: at your body’s fat, muscle and bone composition. That’s where a whole-body composition scan, using DEXA (Dual-Energy X-ray Absorptiometry) technology, comes in. Originally developed to measure bone density, DEXA has become one of the most advanced and precise tools we have to assess body composition, including a hidden but critical marker of cardiometabolic health: visceral fat.

What is a DEXA Body Composition Scan?

A whole-body composition scan is a quick, non-invasive test that uses low-level X-rays (similar to the radiation exposure of a few hours spent gardening) to measure and map out body composition. Unlike other evaluative methods such as BMI or bioelectrical impedance scales, a DEXA scan provides highly detailed data — breaking down your body into bone, lean mass (muscle) and fat tissue. Perhaps the most important component of DEXA technology is that it differentiates between subcutaneous fat (the fat under your skin) and visceral fat (the fat stored deep around your internal organs).

Visceral Fat: Why It Deserves Special Attention

While total body fat is often the focus in fitness and wellness conversations, visceral fat — or visceral adipose tissue (VAT) — is emerging as a more crucial health marker, especially when it comes to your long-term risk for chronic diseases. 

Visceral fat is stored in the abdominal cavity, surrounding key organs like your liver, pancreas and intestines. Unlike subcutaneous fat, visceral fat is metabolically active — meaning it releases inflammatory chemicals and hormones that can interfere with insulin function, blood pressure regulation and lipid (cholesterol) metabolism. In short, excess visceral fat is strongly linked to cardiometabolic conditions such as heart disease, type 2 diabetes, stroke and fatty liver disease.

Even people who appear “lean” on the outside can carry excessive visceral fat. This phenomenon is often referred to as TOFI: “Thin Outside, Fat Inside.” This is why tools like total body composition scans with DEXA, which directly measure VAT, are so vital.

Visceral Fat Goals

Visceral fat is measured in a DEXA scan as VAT area in square centimeters (cm²) — the cross-sectional area of visceral fat in your abdominal region. While there is no universally agreed-upon threshold, research and clinical experience suggest that gender does play a role in optimal goals.

• For women, a VAT area under 100 cm² is generally considered low risk, with values above 130 cm² indicating elevated risk for disease.

• For men, a VAT area under 130 cm² is likely ideal, with risk increasing significantly above 160 cm².

However, it’s important to note that these are not rigid cutoffs. More research is needed to define truly optimal VAT goals based on age, ethnicity,and other individual factors. For now, a trend toward lower visceral fat over time, regardless of starting point, is considered a meaningful step toward better health.

How to Lower Visceral Fat

Fortunately, visceral fat is highly responsive to lifestyle interventions.

Here’s what works:

1. Dietary Strategies

• Reduce simple carbohydrates and added sugars. These drive insulin resistance and VAT accumulation.

• • Prioritize fiber-rich vegetables, healthy fats and lean protein. This Mediterranean style of eating consistently shows benefits for VAT reduction.

• Limit alcohol intake. Even moderate alcohol intake is a known contributor to visceral fat.

2. Exercise Strategies

• Prioritize aerobic exercise. Moderate intensity cardio (like brisk walking, cycling, running, swimming) for at least 30 minutes, 4–5 times per week, has been shown to significantly reduce VAT.

• Add strength training. Building lean muscle helps improve insulin sensitivity and raises your resting metabolic rate, thus leading to a significant reduction in VAT.

• Be consistent. Even without dramatic weight loss, regular movement decreases VAT over time.

What to Expect

Visceral fat loss is often noticeable on a body composition scan within 12 weeks of consistent lifestyle changes, although individual results vary. Improvements in blood sugar, cholesterol and blood pressure often accompany this shift — making VAT reduction one of the most rewarding health goals to pursue.

The Bottom Line

A DEXA body composition scan offers far more than a snapshot of your weight. It provides insight into what truly matters for your long-term health. Understanding and reducing visceral fat is one of the most powerful strategies we have to reduce cardiometabolic risk and improve overall well-being.

If you’re curious about your own visceral fat levels or want to track your progress over time, scheduling a DEXA scan is a smart place to start. It’s science-backed, data-driven and gives you the personalized feedback you need to take the next step in your health journey.