Belly fat is more than just a superficial concern. It is also a significant risk factor for serious health problems such as diabetes and cardiovascular disease.
Not all fat is the same. Subcutaneous belly fat is the most visible type of fat, located just under the skin. Everyone has some belly fat, but large quantities of this subcutaneous fat can signal a weight problem.
Pills, surgeries, miracle cures, and herbal remedies will not safely remove belly fat. It is, however, possible to get rid of belly fat naturally with a healthy combination of diet and exercise.
Contents of this article:
- What is belly fat and why is it different?
- Why belly fat is dangerous
- Risk factors
- Diet tips
Fast facts on belly fat:
- Belly fat tends to increase with age, particularly for women.
- Having a high Body Mass Index (BMI) often correlates with more belly fat.
- Visceral belly fat is highly responsive to diet.
- Exercise is a key factor in eliminating belly fat.
What is visceral belly fat?
Visceral fat—sometimes called "active" fat because of its active role in producing various hormones—is the harmful type of belly fat.
It is less visible than subcutaneous fat because it lies within the abdominal wall. It surrounds organs, and releases hormones that can lead to diabetes, chronic inflammation, and other serious health problems.
Visceral fat is not visible, but a slowly expanding waistline is a good indication of visceral fat. As visceral fat grows, so too does the belly.
Some people find that visceral fat makes the stomach feel hard, while subcutaneous fat tends to feel soft and squishy.
Why belly fat is dangerous
A higher BMI can mean a greater risk for cardiovascular disease and metabolic syndromes, such as diabetes. For people who have active lifestyles and healthy body weights, subcutaneous fat—even if the belly protrudes a little—is not dangerous.
Some research even suggests that surgery to remove subcutaneous fat will not improve health, and may even be a risk factor for more visceral fat—particularly if surgery is not accompanied by healthful lifestyle changes.
Visceral fat, however, is very dangerous. It releases hormones that can cause diabetes and inflammation. Inflammation is a risk factor for a variety of health problems, including cardiovascular disease and diabetes. In women, visceral fat may increase the likelihood of needing gallbladder surgery. Visceral fat is also linked to breast cancer.
Anyone can develop belly fat at any age, but some groups are at a greater risk of developing visceral fat. Those groups include:
- white men
- African-American women
- Asian Indian men and women
- people who are overweight or obese
- people who drink lots of sugary drinks
Diet tips
Eating fewer calories than the body burns—creating a caloric deficit—can help burn both visceral fat and excess subcutaneous fat. Some other strategies to reduce visceral fat include:
Eliminating sugary drinks
Some studies have linked sugary beverages, such as soda and sweetened tea and coffee, to the development of visceral fat. People should think about reducing the sugar in their coffee and cutting out soda altogether.
Reducing simple carbohydrate intake
Simple carbohydrates such as white bread, refined grains, and sugary foods are low in nutritional value, but high in calories. They are also linked to the development of abdominal fat. Replace simple carbohydrates with complex carbohydrates, such as whole grain pasta and fruits and vegetables.
Eating more fruits and vegetables
Fruits and vegetables are a healthy alternative to simple carbohydrates. They also add fiber to the diet, which can help regulate blood sugar. Abdominal fat is a risk factor for insulin resistance and diabetes.
Consuming lean protein
Lean protein from nuts, legumes, and lean meats can help with feelings of fullness, reducing cravings for sugary snacks.
Controlling fat intake
A high-fat diet can lead to more abdominal fat. Don't try to eliminate all fat, and don't choose packaged fat-free foods. Instead, choose healthy fats from lean meats, avocados, and other "real" foods.
Reducing unhealthy fats
Trans fats and saturated fats are not good for the heart. They can cause weight gain, and are closely linked with the development of visceral fat. Limit trans fat intake, and keep saturated fat intake to less than seven percent of the diet. No more than 20-30 percent of total caloric intake should come from fat.