When discussing "belly fat," most people picture the soft, pinchable layer on the abdomen. While some of this fat is normal, medical experts highlight a critical distinction between two types: one that affects your looks and another that threatens your health. Confusing subcutaneous fat with visceral fat can be a dangerous oversight.
The Two Faces of Abdominal Fat
Subcutaneous fat sits directly under the skin and is what you can see and feel. In contrast, visceral fat is stored deep within the abdominal cavity, wrapping around vital organs like the liver, pancreas, and intestines. This internal fat is far more hazardous than surface fat, and many individuals have no idea it's there until health problems emerge.
Dr Srirangam Vamshi, an endocrinologist at Apollo Clinic in Hyderguda, emphasises the importance of this difference. "Subcutaneous or surface fat, located just beneath the skin, mainly determines physical appearance. Visceral fat, however, plays a key role in metabolic functions," he explained.
Why Visceral Fat is a Silent Threat
Visceral fat is metabolically active, releasing inflammatory chemicals and hormones that disrupt the body's normal operations. High levels are strongly linked to severe conditions, including heart disease, type 2 diabetes, high blood pressure, and certain cancers.
A major misconception is that a normal Body Mass Index (BMI) equals good health. Dr Srirangam warns, "We often see individuals with a normal BMI but high visceral fat levels, a condition sometimes referred to as normal-weight obesity." This is common among those with sedentary jobs, high stress, and diets high in refined carbs. "Low muscle mass and prolonged sitting can allow visceral fat to accumulate even when overall body weight appears normal," he added.
Health Impacts and Lifestyle Triggers
Excess visceral fat drives metabolic dysfunction by increasing insulin resistance, raising triglycerides, and lowering good cholesterol (HDL). It also disrupts hormones, elevating cortisol. "Chronic stress leads to more fat being stored in the abdominal region," Dr Srirangam noted. For women, this can worsen conditions like PCOS, while men may see reduced testosterone.
The danger lies in its silent progression. Conditions like non-alcoholic fatty liver disease, sleep apnea, chronic inflammation, and increased cancer risk (colorectal and breast) are all connected to visceral fat. "It also accelerates biological ageing by increasing oxidative stress," the doctor said.
Lifestyle habits are direct contributors. A diet high in added sugars, refined grains, processed foods, and alcohol, combined with poor sleep and chronic stress, promotes its growth. "Inactivity, especially prolonged sitting, accounts for a large part of the risk," Dr Srirangam stated.
The Path to Reduction and Better Health
The most effective strategy combines aerobic exercise and strength training to burn this deep fat. Diet is equally critical: increasing fruits, vegetables, lean proteins, and whole foods while cutting back on sugars and refined carbs. Managing stress and ensuring adequate sleep are non-negotiable for metabolic health.
The goal should be sustainable change, not rapid weight loss. "If we focus on sustainable lifestyle changes rather than rapid weight loss, we can significantly improve metabolic health," Dr Srirangam advised. Tackling visceral fat is not about aesthetics but about safeguarding your long-term well-being from the inside out.
