What is Belly Fat?
Belly fat, or abdominal fat, comes in two types. Subcutaneous fat is the soft layer just beneath the skin, making up about 90% of total body fat and can be pinched between your fingers. Visceral fat, on the other hand, lies deep within the abdominal cavity, surrounding internal organs like the kidneys, liver, intestines, and pancreas. Though it accounts for only 10% of total body fat, visceral fat is considered “harmful” because excess amounts increase health risks (1).
Men tend to accumulate more visceral fat, developing an “apple” shape, while premenopausal women store more subcutaneous fat, typically resulting in a “pear” shape. After menopause, women often accumulate more visceral fat.
Obesity in the U.S.
As of 2018, 42.5% of adults in the U.S. are obese, including 9% classified as severely obese, and an additional 30.7% are overweight, according to the National Health and Nutrition Examination Survey (NHANES) (2). Obesity increases the risk of type 2 diabetes, heart disease, certain cancers, and respiratory disorders.
For over 30 years, BMI has been used to assess obesity levels, with the following classifications from the World Health Organization (WHO) adopted by the National Institutes of Health (NIH) (3):
| BMI | Obesity Class | Disease Risk |
|---|---|---|
| <18.5 | Underweight | – |
| 18.5-24.9 | Normal Weight | – |
| 25.0-29.9 | Overweight | Increased |
| 30.0-34.9 | Obese Class 1 | High |
| 35.0-39.9 | Obese Class 2 | Very High |
| ≥40 | Obese Class 3 | Extremely High |
Belly Fat May Be More Harmful Than You Think
While obesity in general is harmful, visceral belly fat poses a particularly high risk. Excess visceral fat has been linked to insulin resistance, systemic inflammation, hypertension, type 2 diabetes, and increased mortality.
Interestingly, even individuals with a normal BMI can have excess visceral fat, a condition called “normal-weight central obesity,” which may be even more dangerous. Research has shown that normal-weight men with extra belly fat have more than twice the risk of early death compared to overweight men without belly fat. Normal-weight women with excess belly fat have a 32% higher risk of early death than obese women (4, 5).
A waist circumference over 35 inches (89 cm) for women and 40 inches (102 cm) for men may indicate unhealthy levels of belly fat, raising the risk for serious health conditions (6).
How to Prevent or Reduce Belly Fat
Exercise: Combine cardio (walking, jogging, swimming) with strength training. Aerobic exercises, in particular, have been shown to reduce visceral fat (7, 8).
Diet: Focus on nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains. High fiber intake has been linked to a reduction in visceral fat (9, 10). The Mediterranean diet is also effective for people with “normal-weight central obesity” (11).
Sleep: Aim for 7-9 hours of quality sleep. Poor sleep is linked to increased belly fat and weight gain (12).
Stress management: Chronic stress increases the “stress hormone” cortisol, which can lead to belly fat accumulation. Stress-reduction techniques like meditation, deep breathing, yoga, or spending time in nature can help.
Call to Action:
To reduce or prevent belly fat:
- Eat more fruits and vegetables.
- Stay active; start with a daily walk.
- Get quality sleep.
- Try meditation or other stress-reducing practices.
Conclusion:
Belly fat, particularly visceral fat, can be harmful to your health. However, a balanced diet, active lifestyle, good sleep, and stress management can help reduce or prevent its negative effects.