Belly fat is composed of two primary types: subcutaneous fat and visceral fat. While having some body fat is essential for protecting organs, providing energy, and regulating body temperature, excessive belly fat—particularly visceral fat—can increase the risk of chronic diseases.
Types of Belly Fat
Subcutaneous Fat
Subcutaneous fat lies directly under the skin. It’s the soft fat you can pinch on your belly and often notice “jiggling.” This type of fat accounts for up to 90% of total body fat and typically accumulates in the abdomen, thighs, upper back, and glutes.
While subcutaneous fat is not as metabolically harmful as visceral fat, it can still be associated with:
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Higher blood pressure
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Increased LDL (“bad”) cholesterol
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Elevated blood glucose
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Lower HDL (“good”) cholesterol
Generally, women tend to carry more subcutaneous fat than men.
Visceral Fat
Visceral fat, or visceral adipose tissue (VAT), is located deep inside the abdomen and wraps around vital organs like the liver, pancreas, and kidneys. Unlike subcutaneous fat, you can’t see or feel visceral fat.
This type of fat is more metabolically active, producing hormones and inflammatory proteins that can negatively affect your health. Visceral fat is strongly linked to:
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Insulin resistance and type 2 diabetes
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Systemic inflammation
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Increased blood pressure and cholesterol
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Higher risk of heart disease and other chronic conditions
Men are more likely to accumulate visceral fat, leading to an “apple-shaped” figure, while women typically gain more lower-body fat, resulting in a “pear-shaped” figure—although this changes after menopause.
Health Risks Associated with Excess Belly Fat
Excess belly fat, especially visceral fat, is linked to a higher risk of:
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Obesity and metabolic syndrome
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Type 2 diabetes
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Cardiovascular disease
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Fatty liver disease
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Osteoarthritis and gout
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Kidney and gallbladder disease
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Pancreatitis and sexual dysfunction
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Mental health issues
A 2017 study found that individuals with more visceral fat were significantly more likely to die from any cause compared to those with lower visceral fat levels.
How to Safely Lose Belly Fat
The Centers for Disease Control and Prevention (CDC) recommend aiming to lose 1 to 2 pounds per week to reduce belly fat safely and sustainably. The key is creating a calorie deficit—consuming fewer calories than you burn.
Tips for Reducing Belly Fat:
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Eat a balanced diet with lean protein, whole grains, vegetables, fruits, and fiber.
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Limit intake of ultra-processed, high-fat, and sugary foods.
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Aim for 1.2 to 2 grams of protein per kilogram of body weight per day.
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Get at least 150–300 minutes of exercise weekly, including cardio and strength training.
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Sleep for 7 or more hours per night.
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Manage stress levels, which can affect hormone levels like cortisol.
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Address any underlying health conditions with professional guidance.
Although lifestyle factors are key, genetics, sex, and age also play a role in fat distribution.
FAQs
How do I know what kind of belly fat I have?
Everyone has both types. The fat you can pinch is subcutaneous. Visceral fat, which surrounds organs, is invisible but more dangerous.
What is a cortisol belly?
Often associated with long-term stress and elevated cortisol levels, a cortisol belly doesn’t look different from other types of belly fat but is commonly visceral.
The Bottom Line
Subcutaneous fat is visible and soft, while visceral fat is hidden and significantly more harmful. Reducing belly fat through consistent, healthy habits—not quick fixes—is essential for long-term health and disease prevention.
If lifestyle changes are not producing the results you desire, and you’re experiencing discomfort or dissatisfaction due to excess fat or skin, body contouring or fat removal surgery may be an option.
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