Understanding Belly Fat: Why It’s a Risk for Women’s Health

Belly fat is often a top concern for many women, not just for its impact on appearance but also for the risks it poses to health.

When targeting health improvements, belly fat is a key area to focus on, and understanding its nature is crucial.

There are two main types of belly fat: subcutaneous belly fat and visceral belly fat. Each has different characteristics and health implications.

Today, we’ll dive into the differences between these two types of fat, why belly fat can be harmful, and strategies to reduce it for a healthier life.

Why is Belly Fat Risky for Women?

Belly fat is more than just a nuisance that makes your clothes feel tighter; it has significant health implications. It’s linked to a range of diseases and conditions that disproportionately affect women, especially as they age. Here’s why belly fat is considered a risk:

1. Hormonal Changes: As women approach menopause, declining estrogen levels can lead to increased abdominal fat accumulation. This makes women over 40 particularly susceptible to weight gain around the midsection.
2. Increased Risk of Chronic Diseases: Belly fat is associated with an elevated risk of cardiovascular diseases, Type 2 diabetes, and certain cancers. The presence of belly fat often indicates a higher amount of fat surrounding vital organs, contributing to metabolic disorders.
3. Impact on Mental Health: Having excess belly fat can also have a psychological impact, leading to lower self-esteem and an increased risk of anxiety and depression.

The Difference Between Subcutaneous and Visceral Belly Fat

Belly fat isn’t just one uniform layer. It can be divided into two types based on where it is stored and how it behaves in the body: subcutaneous fat and visceral fat.

1. Subcutaneous Belly Fat

Subcutaneous fat is the pinchable, squishy fat that sits just under the skin. It’s the kind of fat you can see and feel. While excess subcutaneous fat is linked to a higher risk of obesity, it is generally less harmful than visceral fat. For women, this fat often settles in the thighs, buttocks, and belly.

Despite its reputation for being unattractive, subcutaneous fat has some protective roles:

• Functions as an energy reserve: This type of fat acts as a source of energy that the body can tap into when necessary.
• Protects and insulates: It helps cushion and insulate the body, maintaining temperature balance.
• Produces beneficial hormones: Subcutaneous fat releases adiponectin, a hormone that regulates glucose levels and prevents fatty liver.

However, in excessive amounts, it can contribute to health complications such as joint issues, mobility problems, and inflammation.

2. Visceral Belly Fat

Visceral fat, also known as “hidden fat,” lies deeper within the abdomen, surrounding internal organs like the liver, pancreas, and intestines. You can’t see or feel it, but it’s the more dangerous type of fat. High levels of visceral fat are strongly linked to a greater risk of serious health problems, including:

• Increased Insulin Resistance: Visceral fat produces harmful chemicals called cytokines, which can lead to inflammation and insulin resistance, a precursor to Type 2 diabetes.
• Higher Risk of Heart Disease: This type of fat is more metabolically active and releases free fatty acids into the bloodstream, leading to higher LDL cholesterol and triglyceride levels, which are major risk factors for cardiovascular disease.
• Hormonal Disruptions: It interferes with hormones that regulate hunger, mood, and weight control, making it difficult to manage overall health.

Why Women are More Susceptible to Visceral Fat

Women are more likely to store subcutaneous fat in their younger years, but as they reach menopause, hormonal shifts cause a redistribution of fat from the hips and thighs to the abdomen, leading to an increase in visceral fat and belly fat. Studies show that women post-menopause have a higher proportion of visceral fat, which may account for the increased risk of metabolic diseases seen in older women.

Health Risks Associated with Visceral Belly Fat

Having excess visceral belly fat is a significant risk factor for various health issues, including:

• Heart Disease and Stroke: Visceral fat is associated with inflammation and arterial buildup, increasing the risk of heart disease and stroke.
• Diabetes: Higher levels of visceral fat lead to insulin resistance, raising the risk of developing Type 2 diabetes.
• Hormonal Imbalances: Visceral fat affects hormones such as cortisol and estrogen, which play a role in mood regulation, appetite control, and metabolic processes.
• Cancer: Research has linked visceral fat to an increased risk of breast cancer and colorectal cancer, likely due to the pro-inflammatory compounds it releases.

How to Reduce Belly Fat for Better Health

Reducing belly fat, especially visceral fat, is essential for improving health and longevity. Here are some evidence-based strategies to target belly fat:

1) Incorporate Regular Exercise: Aerobic activities like walking, jogging, and swimming, along with strength training, help burn both subcutaneous and visceral fat.

And you can see our exercise video full workouts and programs in our membership which include strength training, weights, yoga, pilates and HIIT workouts

2). Adopt a Balanced Diet: Focus on whole foods rich in fibre, lean protein, and healthy fats. Avoid trans fats and sugary foods that can promote visceral fat storage.

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3). Manage Stress Levels: High stress can lead to increased cortisol, a hormone that promotes visceral fat gain. Practices like yoga, meditation, and deep breathing can help manage stress effectively.

4) Get Enough Sleep: Poor sleep is linked to weight gain and increased visceral fat. Aim for 7-8 hours of quality sleep each night.

You can also take our 7 day sleep challenge in our members area

5) Avoid Excessive Alcohol: Alcohol consumption is associated with higher amounts of visceral fat. Reducing alcohol intake can help shrink belly fat.

Final Thoughts: Prioritise Your Health

While losing belly fat is beneficial for overall health, it’s essential to approach it with a mindset of improving wellbeing rather than focusing solely on weight.

By adopting a holistic approach that includes healthy eating, physical activity, and stress management, women can reduce both subcutaneous and visceral belly fat, thereby lowering the risk of serious health conditions and enhancing quality of life.

Remember, the goal isn’t just a flatter belly, but a healthier body and mind!

And you can join our Zing Wellbeing program here