Riya Baibhawi

What Are Two Types Of Belly Fat? How To Lose it?

Belly Fat

Having excessive belly <span>fat</span> is not only a cosmetic concern but it also increases risks of various chronic conditions. While a certain amount of belly fat is normal and protective, accumulating too much can lead to serious <span>health</span> problems, particularly when it involves <span>visceral fat</span>, the fat stored deep within your abdomen. 

Fat is essential for body's functioning and your body stores it in two forms: 

<strong>1. Subcutaneous Belly Fat: </strong>This is the soft fat located just under your skin, the type you can pinch on your belly. While it can be bothersome aesthetically, it’s generally less dangerous than visceral fat. However, when it accumulates excessively, <span>subcutaneous fat</span> can still contribute to health risks, including type 2 diabetes, heart disease, and certain cancers.

<strong>2. Visceral Belly Fat: </strong>Deeper in your abdomen, visceral fat surrounds your internal organs such as your liver, pancreas, and kidneys. It’s considered more harmful because it is metabolically active, producing hormones and inflammatory substances that can lead to insulin resistance, increased blood sugar, and inflammation. Visceral fat is strongly linked to chronic conditions like type 2 diabetes, heart disease, and fatty liver disease.

<h2>Why Excess Belly Fat Is Harmful? </h2>While both types of belly fat can affect your health, visceral fat is particularly concerning. Even though it accounts for only 10-20% of total body fat, it plays a major role in increasing disease risk. Visceral fat interferes with insulin regulation, raises blood pressure, and contributes to high cholesterol levels. It also promotes systemic inflammation, which is a major factor in the development of metabolic diseases.

Visceral fat stored in your waist area is located near portal vein, which carries blood from abdomen to liver. This fat transfers fatty acids, inflammatory proteins and other dangerous substances to your liver. Visceral fat is associated with liver inflammation and high amount of liver fat, which increases the risk of developing conditions like insulin resistance and non-alchoholic fatty liver disease.

A larger waist circumference is a key indicator of abdominal fat, including both subcutaneous and visceral fat. Studies have consistently shown that reducing waist circumference through diet and exercise can improve overall health, including heart and metabolic health.

<h2>How To Effectively Lose Belly Fat</h2>Shedding that extra inch from your belly largely depends upon your lifestyle. Here are few alterations you can do to your overall diet. 

1. First step is cutting out sugary drinks like soda and sugary juices. These drinks are major contributors to visceral fat accumulation. Swap sugary beverages for water or sparkling water to reduce belly fat and improve overall health.

2. Regular exercise, including both aerobic and resistance training, is one of the most effective ways to reduce belly fat. A combination of high-intensity and low-intensity workouts has been shown to promote fat loss. 

3. Focus of fibre rich food. Diets high in fiber, especially from vegetables, fruits, and whole grains, are linked to lower levels of belly fat. Fiber helps control appetite and supports healthy digestion.

4. Highly processed foods, such as fast food and packaged snacks, are often linked to higher levels of abdominal fat. Choosing whole, minimally processed foods will support fat loss and improve overall health.

5. Excessive alcohol consumption can lead to increased belly fat. Reducing alcohol intake can support your weight loss efforts. 

6. Poor sleep quality and short sleep duration have been associated with increased belly fat. Ensure you're getting enough sleep to support weight management and overall well-being.

7. High-protein diets are shown to help reduce belly fat by promoting satiety and increasing metabolism. You must consider using more lean meats, fish, eggs, and plant-based protein sources in your diet.

8. For some individuals, particularly those with obesity or those at risk for type 2 diabetes, reducing carbohydrate intake can help reduce belly fat. Research suggests that low-carb diets may be more effective at reducing visceral fat than low-fat diets.

Health Conditions A-Z

health

Health

Nutrition

Visceral Fat

Subcutaneous fat

CDC Removes Gender And Equity References After President Trump's Executive Orders

Are Oral Hygiene And Heart Health Connected? This Unexpected Habit Can Reduce Risk Of Stroke

Alcohol And Medications: How Long Should You Wait Before Mixing Them?

Health & Wellness

10 Exercises You Can Do While Walking

10 Healthy Savoury Pancakes To Have For Breakfast

10 Herbal Tea Mixes For Winters

10 Habits To Ensure Your Teeth Health

10 Detox Juices You Should Try

10 Low Impact Exercises For Weight Loss

10 Foods That Should Be Part Of A Runners Diet

10 Gym Exercises Basketball Players Should Do

10 Light Foods You Can Eat Before Exercises

10 Ways To Beat The Sleep Spell In Office

10 Tips To Help Muscle Recovery

6-6-6 Walking Routine Can Help You Stay Fit

10 Breathing Exercises To Try When You’re Feeling Anxious

10 Ways To Beat Morning Fatigue

10 Type Of Squats You Can Do For Weight Loss

Soaked vs. Roasted Chickpeas: Which One is Healthier?

10 Ways For Busy People To Stay Active

10 High-Calorie Foods to Watch Out For At Gatherings

10 Brain Exercises to Improve Your Focus and Memory

Creative Ways to Complete Your 10,000 Steps Indoors

10 Best Carb Choices for Managing Type 2 Diabetes

10 White Foods to Avoid for Better Weight Loss Results

10 Delicious Mediterranean Diet Dinners: Low-Carb and High-Protein Options

Healthy and Protein-Packed Late-Night Snacks to Satisfy Your Cravings

10 Negative Habits That Drain Your Mind’s Power

10 Brain-Boosting Activities to Sharpen Your Mind

10 Protein-Rich Breakfast Dishes To Try

10 Signs Your Heart Is Healthy

10 Foods To Improve Your Brain Health

10 Foods That Boost Your Metabolism

10 Exercise To Improve Grip Strength

10 Staple Foods To Make Eating Healthy Easier

10 Foods You Should Eat If You Are Weight-Training

10 Basics Rules Of Weight Training

10 Ways To Deal With Winter Dry Skin

Workout Week: 10 Back Exercises To Do At Gym

10 Healthy Chicken Recipes For Winter

10 Morning Habits That Can Make You Sick

10 Superfood To Help You Build Immunity

10 Cardio Exercises To Lose Belly Fat

Having excessive belly fat is not only a cosmetic concern but it also increases risks of various chronic conditions. While a certain amount of belly fat is normal and protective, accumulating too much can lead to serious health problems, particularly when it involves visceral fat, the fat stored deep within your abdomen. Types Of Belly FatFat is essential for body's functioning and your body stores it in two forms: 1. Subcutaneous Belly Fat: This is the soft fat located just under your skin, the type you can pinch on your belly. While it can be bothersome aesthetically, it’s generally less dangerous than visceral fat. However, when it accumulates excessively, subcutaneous fat can still contribute to health risks, including type 2 diabetes, heart disease, and certain cancers.2. Visceral Belly Fat: Deeper in your abdomen, visceral fat surrounds your internal organs such as your liver, pancreas, and kidneys. It’s considered more harmful because it is metabolically active, producing hormones and inflammatory substances that can lead to insulin resistance, increased blood sugar, and inflammation. Visceral fat is strongly linked to chronic conditions like type 2 diabetes, heart disease, and fatty liver disease.Why Excess Belly Fat Is Harmful? While both types of belly fat can affect your health, visceral fat is particularly concerning. Even though it accounts for only 10-20% of total body fat, it plays a major role in increasing disease risk. Visceral fat interferes with insulin regulation, raises blood pressure, and contributes to high cholesterol levels. It also promotes systemic inflammation, which is a major factor in the development of metabolic diseases.Visceral fat stored in your waist area is located near portal vein, which carries blood from abdomen to liver. This fat transfers fatty acids, inflammatory proteins and other dangerous substances to your liver. Visceral fat is associated with liver inflammation and high amount of liver fat, which increases the risk of developing conditions like insulin resistance and non-alchoholic fatty liver disease.A larger waist circumference is a key indicator of abdominal fat, including both subcutaneous and visceral fat. Studies have consistently shown that reducing waist circumference through diet and exercise can improve overall health, including heart and metabolic health.How To Effectively Lose Belly FatShedding that extra inch from your belly largely depends upon your lifestyle. Here are few alterations you can do to your overall diet. 1. First step is cutting out sugary drinks like soda and sugary juices. These drinks are major contributors to visceral fat accumulation. Swap sugary beverages for water or sparkling water to reduce belly fat and improve overall health.2. Regular exercise, including both aerobic and resistance training, is one of the most effective ways to reduce belly fat. A combination of high-intensity and low-intensity workouts has been shown to promote fat loss. 3. Focus of fibre rich food. Diets high in fiber, especially from vegetables, fruits, and whole grains, are linked to lower levels of belly fat. Fiber helps control appetite and supports healthy digestion.4. Highly processed foods, such as fast food and packaged snacks, are often linked to higher levels of abdominal fat. Choosing whole, minimally processed foods will support fat loss and improve overall health.5. Excessive alcohol consumption can lead to increased belly fat. Reducing alcohol intake can support your weight loss efforts. 6. Poor sleep quality and short sleep duration have been associated with increased belly fat. Ensure you're getting enough sleep to support weight management and overall well-being.7. High-protein diets are shown to help reduce belly fat by promoting satiety and increasing metabolism. You must consider using more lean meats, fish, eggs, and plant-based protein sources in your diet.8. For some individuals, particularly those with obesity or those at risk for type 2 diabetes, reducing carbohydrate intake can help reduce belly fat. Research suggests that low-carb diets may be more effective at reducing visceral fat than low-fat diets.

what are two types of belly fat? how to lose it?

About Us

Contact Us

Terms & Conditions

Privacy Policy

Company

Health and Me is a premium website with content written and curated to function as a handbook for all Health concerns.