Where we store fat on our bodies is influenced by many factors, including age, gender, genetics, and lifestyle habits. Belly fat, also known as visceral fat, is the fat stored around the abdominal organs. It’s considered the most dangerous type of fat because it can lead to chronic health conditions like heart disease, type 2 diabetes, and certain cancers. But not all belly fat is created equal. The location of belly fat matters too. Read on to learn about the different types of belly fat and what they mean for your health.
What is belly fat?
Belly fat is excess fat stored in and around the abdomen. It’s normal and healthy to have some belly fat which protects our organs and provides energy reserves. But too much belly fat can negatively impact health in the following ways:
- Increases inflammation in the body
- Raises risk for heart disease and stroke
- Increases risk for type 2 diabetes
- Increases risk for certain cancers like breast, colon, and pancreatic
- Contributes to metabolic syndrome
Not all belly fat is the same. The location of fat deposits around the abdomen indicates different health risks. Let’s look at the main types of belly fat.
Types of belly fat
There are two main types of belly fat:
Subcutaneous fat
This fat is stored just under the skin around the abdomen. You can pinch subcutaneous fat between your fingers. It causes the look of a jelly belly. Subcutaneous fat is considered less harmful than visceral fat. But having too much can still negatively impact health.
Visceral fat
This type of fat is stored deeper inside, around the abdominal organs like the liver, pancreas, and intestines. Visceral fat is also known as intra-abdominal fat. It cannot be pinched. Due to its location, visceral fat has greater access to and interaction with the liver, which can drive chronic inflammation. Too much visceral fat increases the risk for metabolic diseases like type 2 diabetes and heart disease.
Where do men and women store belly fat?
On average, men and women tend to store fat differently. This is partly due to differences in sex hormones. Estrogen tends to direct fat storage around the thighs and hips in women. Testosterone sends fat more centrally in men. Let’s look at the common areas men and women tend to deposit belly fat.
Belly fat storage in women
Women tend to store fat in the following abdominal areas:
- Around the waist – Creates an apple shape
- Hips, buttocks, and thighs – Creates a pear shape
Research shows that post-menopausal women tend to store more visceral fat. Estrogen levels decline during menopause. This hormonal shift leads fat to deposit more centrally in the abdomen rather than around the hips and thighs.
Belly fat storage in men
Men tend to store fat in these abdominal areas:
- Around the belly – Creates an apple shape
- Organs in the belly – Visceral fat
In general, men have a higher risk of accumulating unhealthy visceral fat in the abdomen. One study found women are twice as likely to have more subcutaneous fat, while men had more visceral fat. Excess visceral fat is associated with greater health risks.
What causes belly fat distribution differences?
A few key factors drive where fat chooses to store itself in men versus women:
Hormones
The sex hormones estrogen, progesterone, and testosterone influence fat cell growth, location, and activity. Estrogen sends fat to the hips, buttocks, and thighs. Testosterone and progesterone promote visceral fat. Changes in hormone levels as we age also impact fat distribution.
Genetics
DNA plays a role in determining fat storage patterns. For example, having more alpha receptors for estrogen may cause more fat deposits around the thighs and hips. Genetics accounts for around 50-60% of abdominal visceral fat. Some ethnic backgrounds tend to have higher visceral fat at normal body weights.
Lifestyle
Diet, exercise, stress, and other lifestyle factors shape fat distribution over time. Consuming excess calories, sugary and processed foods, alcohol, and not exercising promotes visceral fat gain. Stress and lack of sleep also drive abdominal fat storage. Making healthy lifestyle choices helps reduce dangerous visceral belly fat.
Health risks
Where we store fat affects health risks. Let’s compare subcutaneous versus visceral belly fat.
Subcutaneous fat
Also called superficial belly fat, subcutaneous fat poses fewer risks than visceral fat. But excess amounts still negatively impact health:
- Linked to insulin resistance
- Increases inflammation
- May negatively affect hormones
Subcutaneous fat releases adiponectin, a hormone with beneficial anti-inflammatory effects. This may help protect against metabolic dysfunction compared to visceral fat. Overall, it’s still best to reduce overall levels of abdominal fat.
Visceral fat
Visceral fat cells are more metabolically active than subcutaneous fat. They release fatty acids and hormones that adversely affect health:
- Increases insulin resistance
- Raises lipids and cholesterol
- Increases blood pressure
- Promotes inflammation
- Linked to heart disease, stroke, diabetes, and cancer risk
Research shows that reducing visceral fat via exercise or weight loss can help improve metabolic markers like insulin sensitivity.
How to get rid of belly fat
Reducing excess abdominal fat improves health and longevity. Here are proven strategies to help shed unhealthy belly fat:
Follow a balanced, calorie-controlled diet
Focus on whole, minimally processed foods like fruits, veggies, lean proteins, whole grains, and healthy fats. Avoid added sugars, refined carbs, and excess calories. Calorie deficits of 300-500 per day promote fat loss.
Engage in regular aerobic and strength training
Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise per week along with 2 strength sessions. This burns calories and builds metabolism boosting muscle.
Reduce stress
Chronic stress increases cortisol and abdominal fat storage. Try stress relieving practices like yoga, meditation, deep breathing, and getting enough sleep.
Limit alcohol intake
Cut back on excessive drinking which provides empty calories and promotes fat storage. The occasional drink is fine.
Add belly fat burning foods
Some foods have nutrients and compounds that combat visceral fat like protein, healthy fats, fiber, green tea catechins, and soluble fiber.
Conclusion
Where we store fat on our bodies provides insights about our health. Women tend to store fat on the hips and thighs, while men build up more dangerous visceral belly fat. But excess abdominal fat in general poses risks. Following a balanced lifestyle focused on a healthy diet, exercise, stress relief, and moderation can help shed excess belly fat and promote good health.