When it comes to body fat, not all types are created equal. There are two main types of fat in the body: subcutaneous fat, which lies just beneath the skin and can be pinched, and visceral fat, the deeper, hidden fat that wraps around internal organs like the liver and pancreas.
While subcutaneous fat is less metabolically active, it still plays a role in hormone production, such as leptin (which helps regulate appetite) and oestrogen (linked to increased cancer risk).
Women typically have more subcutaneous fat than men, often concentrated around the hips and thighs. This "pear-shaped" fat distribution is associated with lower health risks compared to the "apple-shaped" pattern, where fat accumulates around the abdomen and is more closely linked to disease.
What is visceral fat?
Visceral fat, on the other hand, is highly metabolically active – some even describe it as behaving like an organ of its own. It releases a range of inflammatory chemicals and hormones that contribute to a heightened risk of serious conditions, including heart disease, stroke, certain cancers, and type 2 diabetes.
How visceral fat increases diabetes risk
Visceral fat's pro-inflammatory nature is a key factor. It promotes chronic inflammation in the body, which is a driving force behind many illnesses. In the case of type 2 diabetes, the hormones released by visceral fat disrupt the body's normal response to insulin [1][3]. This leads to insulin resistance, where the body doesn’t effectively use the insulin it produces, resulting in elevated blood sugar levels over time.
Visceral fat also affects glucose metabolism in other ways. For instance, it increases gluconeogenesis, a process where the liver produces new glucose [4]. This further raises blood sugar levels. Additionally, excess visceral fat reduces insulin sensitivity in muscle and fat tissue, meaning the body becomes less efficient at using the insulin it produces.
This combination of factors makes it much harder for people with high levels of visceral fat to maintain normal blood sugar levels, increasing their risk of developing type 2 diabetes.
Studies have shown that visceral fat is strongly linked to poor glycemic control. Individuals with higher amounts of visceral fat tend to have elevated fasting blood sugar levels and higher HbA1c, a marker that indicates average blood sugar levels over time [4]. This makes managing visceral fat crucial for preventing or controlling diabetes.
Effective ways to reduce visceral fat
While an MRI scan is the most accurate way to measure visceral fat, it's not practical for most people. A simpler method is to measure your waist circumference, which correlates well with visceral fat levels. In general:
- For men, a waist measurement above 94 cm (37 inches) indicates higher risk.
- For women, a waist measurement above 80 cm (31.5 inches) indicates higher risk.
Knowing how to lose visceral fat is essential for lowering your risk of diabetes. While reducing visceral fat can be challenging, it’s not impossible. The key is adopting a combination of strategies that focus on improving diet, increasing physical activity, and making sustainable lifestyle changes.
Here are some proven ways to tackle visceral fat:
- Exercise regularly: Physical activity is one of the most effective ways to reduce visceral fat. Aerobic exercises, such as walking, running, swimming, and cycling, are particularly effective in burning calories and reducing belly fat. In addition to aerobic exercises, incorporating strength training helps build muscle, which increases metabolism and further reduces fat [5].
- Healthy diet: What you eat plays a crucial role in how your body stores fat. A diet that’s rich in whole grains, fruits, vegetables, and lean proteins can help reduce visceral fat. It’s important to limit sugary foods and drinks, as well as processed carbohydrates, which can lead to fat accumulation around the belly [5].
- Maintain a healthy weight: Research shows that losing just 5-7% of your body weight can significantly reduce visceral fat and lower the risk of developing diabetes [5]. A combination of a balanced diet and regular physical activity is the most effective way to achieve this.
Diet and exercise for belly fat loss
Diet and exercise are the cornerstones of reducing visceral fat and lowering your risk of diabetes. To manage visceral fat effectively, it’s important to make specific changes to your diet:
- Increase fibre intake: Fibre-rich foods, such as fruits, vegetables, and whole grains, can help reduce belly fat by keeping you full for longer, which helps prevent overeating. Fibre also supports healthy digestion and helps regulate blood sugar levels.
- Cut down on sugar: Sugary foods and drinks are a major contributor to belly fat. They spike insulin levels, which promotes fat storage, particularly around the belly. Reducing your intake of added sugars and processed carbohydrates is essential for managing belly fat diabetes [5].
- Eat more protein: Protein helps boost your metabolism and reduces appetite, making it easier to maintain a caloric deficit, a key factor in fat loss. Including lean protein sources like chicken, fish, and plant-based proteins in your diet can aid in reducing visceral fat.
Exercise is equally important. Regular aerobic activity, such as brisk walking, running, or swimming, helps burn calories and reduce fat. Strength training builds muscle, which boosts metabolism and helps burn more fat, even at rest. A combination of these two types of exercises is the most effective way to lose visceral fat.
The role of lifestyle changes in managing visceral fat
Lifestyle factors such as sleep, and stress management also play a significant role in managing visceral fat.
Here are some additional steps you can take:
- Get enough sleep: Poor sleep has been linked to weight gain, particularly an increase in visceral fat. Lack of sleep can disrupt hormones that regulate hunger and appetite, leading to overeating and weight gain. Aim for 7-9 hours of quality sleep each night to support healthy metabolism and reduce visceral fat [6].
- Manage stress: Chronic stress increases the production of cortisol, a hormone that promotes fat storage, particularly around the belly. Learning to manage stress through techniques such as meditation, deep breathing, or yoga can help lower cortisol levels and reduce belly fat [6].
Visceral fat is a major risk factor for belly fat diabetes and other health conditions. However, with the right approach, including a balanced diet, regular exercise, and lifestyle changes, it is possible to reduce visceral fat and lower your risk of developing diabetes. Knowing how to lose belly fat and consistently following these strategies will help improve your long-term health.
How HealthHero can support you
HealthHero offers support for those looking to manage their weight with professional advice and tailored strategies. To learn more, visit our weight management page.
