Not all body fat is harmful. Some types are essential for bodily functions, while others, when excessive, can lead to serious health issues.

This article explores the types of fat that can be harmful to health and provides tips on how to reduce them.

Types of Fat in the Human Body, Benefits and Drawbacks

There are several types of fat in the human body, each with different roles:

• Essential fat is necessary to support functions such as brain activity, bone marrow production, nerve function, and the layers that protect internal organs.

• Subcutaneous fat is the most common type of fat and is stored beneath the skin. It can be felt by pinching certain areas, such as the stomach, arms, thighs, or buttocks. While subcutaneous fat helps keep the skin soft and smooth, too much of it can lead to hormonal imbalances.

• Visceral fat is a type of white fat stored in the abdomen, surrounding vital organs like the liver, pancreas, and intestines. Excessive visceral fat can significantly increase the risk of type 2 diabetes, heart disease, stroke, arterial diseases, complications during pregnancy, hormonal disorders, and certain cancers.

How to Diagnose Visceral Fat

A protruding belly doesn't necessarily indicate visceral fat. It could also be due to subcutaneous fat that accumulates under the skin.

Visceral fat cannot be diagnosed simply by pinching the skin on the stomach or hips. The quantity and location of visceral fat can only be accurately determined using a CT scan or MRI. However, these tests are typically not recommended due to their high cost.

Research indicates that about 10% of total body fat is visceral fat. You can estimate your visceral fat by calculating your total body fat and considering 10% of it as visceral fat.

A more accessible method for assessing visceral fat involves measuring waist circumference and body mass index (BMI). While this won't pinpoint the exact amount or location of visceral fat, a larger waist circumference suggests an increased risk of abdominal fat. Women with a waist circumference greater than 88 cm, or men with a waist circumference greater than 101 cm, are at higher risk for high visceral fat levels.

How to Reduce Belly Fat

The most effective way to reduce visceral fat is through healthy lifestyle changes. Just like losing weight, reducing visceral fat requires a balanced diet and regular exercise. Activities like cycling, jogging, and aerobics, done for at least 30 minutes a day, five days a week, can help reduce belly fat.

A diet rich in vegetables, low-fat proteins, and complex carbohydrates, while avoiding added sugars, is also beneficial for reducing belly fat.

Medical treatments, such as liposuction, are not effective in reducing visceral fat. Research shows that even surgical methods cannot eliminate belly fat.

Reducing belly fat is achievable with a healthy lifestyle. Start making these changes today and say goodbye to belly fat.

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