ANN ARBOR, Mich. – Belly fat is a common problem for many people, but a certain kind of belly fat could be raising your risk of serious health problems, including heart disease, type 2 diabetes, and even cancer.
Experts say it’s worth the effort to lose that deeper fat for a healthier, longer life.
This type of dangerous fat, known as visceral fat, surrounds vital organs and triggers inflammation, thereby increasing the risk of major chronic diseases.
Registered dietitian Julia Zumpano explains the difference between subcutaneous fat and visceral fat.
“Subcutaneous fat is the fat just beneath the skin — the fat you can pinch,” said Zumpano. “The more dangerous visceral fat is buried deep within the abdomen.”
Increasing your activity level is key to reducing visceral fat.
“If we’re sitting at a desk all day and only doing 30 minutes of exercise, even if it’s every day, it’s still really not enough for most people,” Zumpano said.
A University of Michigan study found that even without weight loss, exercising can make fat healthier.
People who exercised regularly had less inflammation in their fat tissue.
Their subcutaneous fat was better at storing extra fat, preventing it from becoming the more dangerous visceral fat.
To start, Zumpano recommends working more movement into your daily life — using a walking desk, taking breaks to walk, doing squats, or wearing a weighted vest.
Improving your diet also helps.
Belly fat can increase with the consumption of artificial and sugary foods.
Experts suggest steering clear of sweets and focusing on whole foods, such as lean protein, fresh fruits, and vegetables.
Plant-based and Mediterranean diets have been shown to reduce inflammation and visceral fat.
Experts also suggest that getting enough sleep and reducing stress can help decrease visceral fat. Meditation or yoga can help bring stress hormones under control.
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