The Two (2) Types of Belly Fats

Did you know about the types of belly fat? If you didn’t, there are 2 types of belly fat. One is visceral fat and the other is subcutaneous fat. But both belly fats have different effects on the body and one can lead to serious physical and mental issues. So, you must know how you can manage them and prevent them.  

Keep reading this article to get insights into the types of belly fats and how you can prevent them.  

Belly fat is the first sign of gaining weight and developing obesity. There can be many reasons that your belly fat is increasing including poor diet, lack of physical activity, not having enough sleep, overeating, or stress.  

While some fat on the belly is normal and it insulates and protects your body, having excess fat is harmful as it increases the risk of developing chronic diseases like obesity, diabetes, high blood pressure, cholesterol levels, cardiovascular disease, or stroke. You can manage or prevent your weight by eating a low-calorie diet with high fiber and nutrients, getting proper sleep, and doing a regular workout to keep yourself healthy.  

 

Types of belly fat 

There are two types of belly fat: 

  • Visceral Fat 
  • Subcutaneous Fat 

Visceral Fat

This type of belly fat deposits around the internal organs including the pancreas, kidneys, and liver, and it is found deeper in the abdomen (than the subcutaneous fat). It is also known as harmful belly fat because it can lead to insulin resistance, which can elevate your blood sugar levels which can lead to type 2 diabetes. Visceral fat also causes inflammation which can increase the chances of other diseases. Visceral fat is more metabolically active (it contains more cells, blood vessels, and nerves than subcutaneous fat). It’s more common in men than women. In men, it gives an apple-like shape to the belly and in women, they develop a pear-like shape. Its distribution changes in men and women with age.  

Subcutaneous Fat

This type of belly fat consists of fat deposits under your skin. It is soft, and whenever you push and press that fat, it can jiggle on your belly. This type of belly fat mostly develops in women (more than men). This fat is not as harmful as visceral belly fat.  

 

Why is belly fat dangerous? 

When you have a small amount of belly fat then it is not harmful. But when your belly fat is excess, it can lead to chronic diseases including heart disease, high blood pressure, stroke, asthma, type 2 diabetes, asthma, dementia, or some forms of cancer.  

Mostly visceral type of belly fat is associated with chronic complications and is harmful to the body because this type of belly fat is more active and produces substances such as inflammatory proteins, and systemic inflammation, affecting blood fat levels, and blood pressure.  

As visceral belly fat is located around the liver, it releases its hormones and substances creating inflammation, which increases the risk of developing conditions like insulin resistance and nonalcoholic fatty liver.  

Even though, subcutaneous belly fat is not harmful (compared to visceral belly fat) but remember if you develop both belly fat and body fat then it doesn’t matter which type of belly fat you develop you need to get rid of the overall fat of the body because it can cause similar chronic diseases as visceral belly fat.  

Prevention and Control of Belly Fat 

Even if you gain an excess amount of belly fat, it is still manageable. You ask for a diet and lifestyle plan from your doctor to reduce your belly fat and maintain a healthy weight.  

To prevent belly fat, you can follow these methods:  

  • Change your diet: To lose weight and or maintain a healthy weight, a good and well-balanced diet is important. When you try to lose weight eat low-calorie, high-fiber, and nutrient-rich food. Avoid all sugary beverages, processed foods, snacks, junk foods, etc. that can harm your body.  
  • Performing physical activity regularly: Going to the gym or running, walking, hiking, swimming, etc. are essential to lose weight and maintaining a healthy weight. One of the main reasons for developing belly fat is a lack of proper physical activity. Exercise also improves your mood, reduces stress, and improves your metabolism.  
  • Getting good quality sleep: Many people sleep late or don’t sleep at night, which is bad. Because when you sleep at night, the body automatically repairs the damaged tissues and improves organs and cell functionality. And in that time, it utilizes energy from the fat that is stored in the body. So, getting a good amount of sleep is important to lose weight.  
  • Quit smoking: Smoking is not only bad for your health but also helps to increase your fat. It also can lead to serious chronic diseases. So, quit smoking.  
  • Drink alcohol in moderation: Excessive alcohol consumption is harmful to the liver and can lead to serious conditions. It also increases your fat due to the additional sugar content in it. So, drink alcohol in moderation. 
  • Consume high fiber: Consuming a high-fiber diet helps to reduce your belly fat.  
  • Consume high protein: By consuming a high-protein diet you can reduce your belly fat. Those who consume a high protein diet to build muscles have a small wrist circumference.  

Belly fat is normal when your overall fat content is low. But if your belly fat is more it can lead to several chronic conditions. So, you must maintain a good lifestyle so that you can enjoy good health.
 

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