What type of fat do you have, and what can you do about it?

The human body is a complex and intricate system, and the distribution of fat within it plays a crucial role in overall health. Two main types of fat, visceral and subcutaneous, are found in different areas of the body, and understanding their differences is essential for comprehending their impact on health. This article delves into the distinctions between visceral and subcutaneous fat, explores the factors that contribute to their accumulation, and highlights the reasons why visceral fat is considered more dangerous.

Understanding Visceral and Subcutaneous Fat

Visceral fat and subcutaneous fat are two distinct types of adipose tissue, each with its own characteristics and implications for health.

Visceral Fat: Visceral fat is stored within the abdominal cavity, surrounding vital organs such as the liver, pancreas, and intestines¹. Unlike subcutaneous fat, which lies just beneath the skin, visceral fat resides deeper within the body. This type of fat is metabolically active, secreting hormones and inflammatory substances that can affect various physiological processes². Measuring visceral fat is typically done through imaging techniques like CT scans or MRI.

Subcutaneous Fat: Subcutaneous fat is located just beneath the skin and is the most visible type of fat³. It serves as an energy reserve and provides insulation to regulate body temperature. Unlike visceral fat, subcutaneous fat is less metabolically active and is not directly associated with the same level of metabolic complications⁴.

Causes of Visceral and Subcutaneous Fat Accumulation

Several factors contribute to the accumulation of both visceral and subcutaneous fat. However, the distribution of these fats is influenced by different mechanisms.

Diet and Lifestyle: Dietary habits and lifestyle choices play a significant role in the accumulation of both visceral and subcutaneous fat⁵. Diets rich in refined carbohydrates, processed foods, sugary beverages and more contribute to overall weight gain, while sedentary behavior and lack of physical activity further exacerbate fat accumulation.

Genetics: Genetic factors can influence an individual’s predisposition to store fat in specific areas of the body⁶. Some people may have a genetic tendency to accumulate more visceral fat, while others may store excess fat subcutaneously.

Hormonal Changes: Hormonal fluctuations, especially those related to age and gender, can impact fat distribution. For instance, hormonal changes during menopause in women are associated with an increase in visceral fat⁷.

Stress: Chronic stress can lead to the release of cortisol, a hormone that promotes the storage of visceral fat⁸. Stress management strategies are crucial in preventing excessive fat accumulation.

Why Visceral Fat Poses Greater Health Risks

While both visceral and subcutaneous fat contribute to overall body composition, visceral fat is recognized as a more significant health concern due to its unique characteristics and proximity to vital organs.

Inflammatory Effects: Visceral fat is metabolically active and releases pro-inflammatory substances such as cytokines and adipokines⁹. These inflammatory molecules can contribute to chronic low-grade inflammation in the body, increasing the risk of various health conditions, including cardiovascular disease and insulin resistance.

Association with Chronic Diseases: Numerous studies have linked visceral fat to an increased risk of chronic diseases, such as type 2 diabetes, hypertension, and cardiovascular disease¹⁰. The release of inflammatory substances from visceral fat can disrupt insulin sensitivity and contribute to the development of insulin resistance.

Impact on Metabolic Health: Visceral fat has been shown to play a crucial role in metabolic dysfunction. It can lead to dysregulation of lipid metabolism, elevated blood glucose levels, and abnormalities in insulin signaling¹¹.

Endocrine Disruption: Visceral fat is an active endocrine organ, secreting hormones that can interfere with the body’s hormonal balance. For example, excess visceral fat is associated with increased production of resistin, a hormone that may contribute to insulin resistance¹².

Preventing and Reducing Visceral Fat

Given the health risks associated with visceral fat, adopting lifestyle changes is crucial for its prevention and reduction. Here are some evidence-based strategies:

Balanced Diet: Making changes to your diet can help prevent excessive fat accumulation¹³. Limiting the intake of refined carbohydrates, processed foods and sugary beverages is essential.

Regular Physical Activity: Engaging in regular physical activity is a key component of weight management and visceral fat reduction¹⁴. Both aerobic exercises and strength training contribute to overall health and can specifically target visceral fat.

Stress Management: Implementing stress-reducing techniques, such as mindfulness, meditation, or yoga, can help manage cortisol levels and prevent the accumulation of visceral fat¹⁵.

Adequate Sleep: Maintaining a regular sleep schedule and ensuring an adequate amount of sleep is associated with lower visceral fat levels¹⁶. Poor sleep quality and insufficient sleep may contribute to weight gain and visceral fat accumulation.

Conclusion

Understanding the distinctions between visceral and subcutaneous fat is essential for comprehending their impact on health. While both types of fat contribute to overall body composition, visceral fat, with its proximity to vital organs and inflammatory nature, poses a greater risk to health. Adopting a healthy lifestyle, including a balanced diet, regular physical activity, stress management, and adequate sleep, is crucial in preventing and reducing visceral fat. By addressing the root causes of fat accumulation, individuals can promote not only aesthetic well-being but also long-term health and disease prevention.

References

1. Tchernof, A., & Després, J. P. (2013). Pathophysiology of human visceral obesity: an update. Physiological Reviews, 93(1), 359-404.
2. Sam, S. (2007). Differential effect of subcutaneous abdominal and visceral adipose tissue on cardiometabolic risk. Hormone and Metabolic Research, 39(09), 1-8.
3. Wronska, A., & Kmiec, Z. (2012). Structural and biochemical characteristics of various white adipose tissue depots. Acta Physiologica, 205(2), 194-208.
4. Gesta, S., Tseng, Y. H., & Kahn, C. R. (2007). Developmental origin of fat: tracking obesity to its source. Cell, 131(2), 242-256.
5. Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. New England Journal of Medicine, 364(25), 2392-2404.
6. Locke, A. E., Kahali, B., Berndt, S. I., Justice, A. E., Pers, T. H., Day, F. R., … & Speliotes, E. K. (2015). Genetic studies of body mass index yield new insights for obesity biology. Nature, 518(7538), 197-206.
7. Lovejoy, J. C., Champagne, C. M., de Jonge, L., Xie, H., & Smith, S. R. (2008). Increased visceral fat and decreased energy expenditure during the menopausal transition. International Journal of Obesity, 32(6), 949-958.
8. Epel, E., Lapidus, R., McEwen, B., & Brownell, K. (2001). Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37-49.
9. Tilg, H., & Moschen, A. R. (2006). Adipocytokines: mediators linking adipose tissue, inflammation and immunity. Nature Reviews Immunology, 6(10), 772-783.
10. Després, J. P. (2012). Body fat distribution and risk of cardiovascular disease: an update. Circulation, 126(10), 1301-1313.
11. Ibrahim, M. M. (2010). Subcutaneous and visceral adipose tissue: structural and functional differences. Obesity Reviews, 11(1), 11-18.
12. Reilly, M. P., Lehrke, M., & Wolfe, M. L. (2005). Resistin is an inflammatory marker of atherosclerosis in humans. Circulation, 111(7), 932-939.
13. Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. New England Journal of Medicine, 364(25), 2392-2404.
14. Lee, S., Kuk, J. L., Davidson, L. E., Hudson, R., Kilpatrick, K., Graham, T. E., & Ross, R. (2005). Exercise without weight loss is an effective strategy for obesity reduction in obese individuals with and without type 2 diabetes. Journal of Applied Physiology, 99(3), 1220-1225.
15. Dallman, M. F., Pecoraro, N. C., La Fleur, S. E., & Warne, J. P. (2005). Glucocorticoids, chronic stress, and obesity. Progress in Brain Research, 153, 75-105.
16. Spiegel, K., Leproult, R., & Van Cauter, E. (1999). Impact of sleep debt on metabolic and endocrine function. The Lancet, 354(9188), 1435-1439.