Belly Fat and its types

 Introduction:

Having some belly fat around your belly is normal. After all, fat serves to protect and insulate the body

However, a lot of abdominal fat can be harmful to health and increase the risk of developing chronic diseases. Therefore, it can be helpful to keep total body fat, including belly fat, at a healthy level.

This article, outlines the two types of belly fat, and how to reduce it also explores evidence-based strategies to shed those unwanted pounds around your midsection.

Types of belly fat:

There are two types of belly fat. Of these two types, one is under your skin and the second one is found deeper in the belly around the internal organ. Now we deeply know about these two and find which one is more dangerous for your health.

Subcutaneous  Belly Fat Subcutaneous belly fat, also known as (subcutaneous adipose tissue) fat, is the fat located just beneath the skin. It's the fat you can pinch and feel. While some level of subconscious fat is essential for insulation and energy storage, excessive amounts can lead to a flabby appearance. Females contain larger amounts of subcutaneous fat than males.

Men are more likely to accumulate visceral fat than women. So, as belly fat increases, men are more likely to develop an apple-shaped figure. On the other hand, women are more likely to accumulate excess fatty tissue in their lower body, giving them a “pear shape”.

Interestingly, body fat distribution changes with age. For example, while premenopausal women have a higher proportion of subcutaneous fat in the abdomen, postmenopausal women tend to have a higher proportion of visceral fat, which contributes to an increased risk of metabolic diseases.

SUMMARY

Subcutaneous fat is soft abdominal fat that can be perforated. It is located under the skin. Meanwhile, visceral abdominal fat surrounds the organs of the abdomen and is strongly associated with an increased risk of disease.

Why Belly Fat is Harmful for Health:

Belly fat, particularly visceral fat, is more than just a cosmetic concern. It can have serious implications for your health. Here's why:

Increase Risk of Chronic Diseases:

Visceral fat is metabolically active and releases harmful substances into your bloodstream, promoting inflammation and increasing your risk of chronic diseases like diabetes, heart disease, and certain cancers.

Insulin Resistance:

Excess belly fat can lead to insulin resistance, which is a precursor to type 2 diabetes. It impairs the body's ability to regulate blood sugar levels.

Hormonal Imbalances:

Fat cells in the abdominal area can disrupt hormonal balance, leading to irregular periods in women and reduced testosterone in men.

Atherosclerosis:

Visceral fat promotes the accumulation of plaque in arteries, increasing the risk of atherosclerosis and heart disease.

Evidence-Based Effective Ways to Lose Belly Fat:

Now that you know about the different types of belly fat and their impact on your health, you may be wondering how you can safely and sustainably get rid of excess belly fat.

It is important to remember that while diet and lifestyle play an important role in the accumulation of belly fat, factors such as age, gender and genetics also have an influence.

Fortunately, there are many ways to eliminate excess belly fat, thereby reducing the risk of many diseases.

Here are 11 best evidence-based tips that help these 2 types of belly fat and how to reduce it:

1. Avoid sugary drinks:

Consuming too many sugary drinks like soda has been linked to increased visceral fat accumulation and a larger waistline. Try replacing sugary drinks with water or sparkling water.

2. Get move: 

More physical activity can significantly reduce belly fat. Try combining your workouts, including high- and low-intensity aerobic exercise and strength training, which have been shown to help reduce belly fat.

3. Increases fiber intake: 

People who eat a high-fiber diet tend to have less belly fat than others. Plus, switching to a high-fiber diet can help you lose excess belly fat.

4. Limit highly processed foods:

Research shows that frequent consumption of highly processed foods such as snacks, sweets, fast food, and refined grains is associated with a larger waistline.

5. Limit alcohol consumption: 

Too much alcohol can harm your overall health in a number of ways, including leading to excess belly fat.

6. Adequate sleep:

 Poor sleep quality is linked to the accumulation of visceral fat. Additionally, a study of more than 56,000 people found a link between shorter sleep duration and larger waist circumference.

7. Increase protein intake

 Eating a higher protein diet can help you lose belly fat. A study of 23,876 people linked a high-protein diet to a smaller waist.

8. Supplementing with nutritious foods

Limiting highly processed foods and consuming mostly whole, minimally processed foods such as vegetables, fruits, nuts, beans, and healthy sources of protein and fat can support overall health and healthy belly fat levels.

9. Stress Management:

Chronic stress can lead to increased belly fat. Incorporate stress-reduction techniques like meditation, yoga, or deep breathing into your routine.

10.Stay Hydrated:

Drinking enough water can help control appetite and aid in weight loss. Must drink 12 glass of water daily that increase your metabolism.

11.Intermittent Fasting:

Some people find success with intermittent fasting, where they restrict eating to certain hours of the day and eating with their open window.

Bottom Line:

In these 2 type of Belly fat, especially visceral fat, is not just a cosmetic concern; it's a significant health risk. Fortunately, there are different  healthy ways to reduce excess belly fat, including increasing your intake of nutrient-dense foods, getting enough sleep, and exercising more frequently.

Developing healthy, lasting habits is much more important to your overall well-being than trying to lose weight quickly.

If you would like more personalized nutritional advice on losing excess belly fat and reducing your risk of disease, contact an experienced registered dietitian. Remember that gradual, sustainable changes are more effective than quick fixes. Your health is the ultimate reward of your efforts.