It\u2019s every weight loss enthusiast\u2019s dream to zap belly fat but, far from pure vanity, there\u2019s actually a reason why having a lot of fat in the abdominal region can be dangerous. Fat is stored all over our body, but how does an expanding waistline grow your risk for chronic illness?<\/p>\n
LOCATION, LOCATION, LOCATION<\/strong><\/p>\n Your body\u2019s fat impacts your health differently depending on where it\u2019s stored. While most fat found on other parts of our bodies (think arms, legs, buttocks) are considered \u201csubcutaneous fat,\u201d belly fat is more likely to be \u201cvisceral.\u201d<\/p>\n PINCHABLE VERSUS PRESSABLE<\/strong><\/p>\n \u201cSubcutaneous fat\u201d is the pinchable, squishy fat right between your skin and muscle that helps keep you warm, cushions you against shock, and stores extra calories. \u201cVisceral fat\u201d stores calories too, but isn\u2019t as pinchable because it is located in and around your organs. It\u2019s hidden deep within the belly region, which is what makes it firm (rather than squishy) when you press it.<\/p>\n PROXIMITY<\/strong><\/p>\n Fat doesn\u2019t just store calories\u2014it\u2019s a living tissue capable of producing and releasing hormones that affect your other organs. Because visceral fat sits near our organs, its release of these chemicals is poorly situated. Having more visceral fat can raise your LDL (a.k.a. \u201cbad\u201d cholesterol) and blood pressure. Visceral fat can also make you less sensitive to insulin, which increases your risk for Type 2 Diabetes.<\/p>\n <\/p>\n Even if you\u2019re thin, you can still have visceral fat around the abdominal region\u2014being \u201cskinny\u201d doesn\u2019t necessarily mean you\u2019re healthy. There\u2019s no sure-fire way to tell visceral from subcutaneous fat short of an expensive CT scan, but it\u2019s important for you to get a rough idea of what your visceral stores are. Here are a few tricks to figure out where your belly stands:<\/p>\n APPLES AND PEARS<\/strong><\/p>\n You\u2019re probably wondering, \u201cWhat does fruit have to do with it?\u201d These two fruits give a quick visual of where most of your fat is stored on the body. Pears tend to store fat in the lower extremities (hips, thighs, buttocks) as subcutaneous fat while apples tend to store fat in the upper region (belly, chest) as visceral fat. It takes a quick inspection, but this is an imperfect way to tell these two fats apart.<\/p>\n WAIST CIRCUMFERENCE (WC)<\/strong><\/p>\n Feel for the top of your hip bone (it\u2019s at the same level as the top of your belly button) and circle a tape measure around this point. Remember to relax and don\u2019t suck in your gut (be honest!). Take 2-3 measurements and figure out the average. Men should have a WC of less than 40 inches (102 cm) and women should have a WC of less than 35 inches (89 cm).<\/p>\n WAIST-TO-HIP RATIO<\/strong><\/p>\n The waist-to-hip ratio (WHR) takes the circumference of your waist (see above) and divides it by the circumference of your hips. To measure your hips, stand in front of a mirror then figure out the widest part of your butt and measure that circumference. Then use this formula: KNOW YOUR FAMILY HEALTHY HISTORY<\/strong><\/p>\n If your parents or siblings have insulin resistance, heart disease or non-alcoholic fatty liver, you may be at a greater risk for storing visceral fat. Keeping an eye on your visceral fat may be beneficial, but know that the causes of these chronic diseases are complex. If you\u2019re in doubt, it\u2019s best to speak with your healthcare provider.<\/p>\n If you fall in the normal range for WC and WHR, that\u2019s great! Keep working at your weight goals as you see fit. If you\u2019re not there, don\u2019t despair. Because of its proximity to the liver, visceral fat is usually the easier fat to burn. It\u2019s the less risky subcutaneous fat that likes to stick around.<\/p>\n Unfortunately, you can\u2019t forcefully spot reduce fat around your belly no matter how many crunches you do. The next best thing is to live a healthy lifestyle:<\/p>\n <\/p>\n Author: Trinh Le, MPH, RD<\/strong><\/a><\/p>\n MyFitnessPal<\/p>\n <\/p>\n If you are struggling to be consistent, and need some help finally dropping body and getting the body you’ve always wanted fill out the application to see if you’re a good fit for my\u00a0One-on-One Coaching<\/a><\/p>\nTELLING BAD BELLY FAT APART<\/strong><\/h2>\n
\nWHR = (Waist circumference) \/ (Hip circumference).
\nMen should have a WHR of less than 1 while women should have a WHR of less than 0.8.<\/p>\nBANISHING VISCERAL FAT<\/strong><\/h2>\n
\n