There are many different ways to measure visceral fat. These include options you can do at home, but also when visiting your GP.
An easy method you can do at home is to measure the largest parts around your waist and hip. However, please note that this option is not entirely accurate.Once you have measured both your waists and hip, divide the waist by the hip measurement. A healthy body should have less than 1.0 for men or 0.85 for women.
Another good indicator of having a high level of visceral fat is a high BMI score and a large waist. If you have both, chances are likely that you have a high level of visceral fat.
For a more accurate measurement of visceral fat, you can also utilise the Tanita body composition monitor which will provide a rating from 1-59.
Visceral Fat Rating from 1 to 12:
Indicates you have a healthy level of visceral fat. Continue monitoring your rating to ensure that it stays within the healthy range.
Visceral Fat Rating from 13 to 59:
Indicates you have an excess level of visceral fat. Consider making changes in your lifestyle, possibly through diet changes and/or increased exercise.