Fat Deposits Explained: Understanding Visceral and Subcutaneous Fat
In our bodies, fat serves as a vital energy storage system. However, too much fat can pose significant health risks, particularly visceral and subcutaneous fat.
Visceral fat, often referred to as "love handles" or "muffin tops," lives deep within the belly and surrounds organs such as the liver, kidneys, and intestines. This type of fat is harder to the touch and poses higher health risks, including high blood pressure, high cholesterol, and high blood sugar. Examples of conditions associated with visceral fat include diabetes, heart disease, kidney disease, stroke, and other life-threatening health conditions, as described by Dr. Brill.
Subcutaneous fat, on the other hand, is just under the skin and can be pinched. An example of subcutaneous fat is a "beer belly" or "apple shape." While subcutaneous fat, on its own, is not as problematic, having excess subcutaneous fat often indicates more visceral fat, posing risks. Interestingly, subcutaneous fat also increases the risk of visceral fat.
The body evolved to store excess energy for times of food scarcity. However, in today's world, where food is abundant, this storage mechanism can lead to health issues. To maintain a healthy balance, it's recommended to aim for at least 150 minutes of moderate-intensity aerobic exercise each week, with strength-training exercises two or three days a week to prevent your body from pulling energy from muscle stores. As you become accustomed to this level of exercise, consider increasing it further.
Strength-training exercises are crucial for maintaining muscle mass, which helps burn more fat. Muscle is important for daily activities, and athletes, regardless of their physique, also have fat tissue.
To create a calorie deficit, consider increasing physical activity, eating more whole foods and fewer processed ones, drinking more water and fewer sugary drinks. To burn off excess body fat, a calorie deficit must be created by burning more energy than consuming.
It's essential to note that the distribution of body weight, including visceral and subcutaneous fat, can be influenced by genetics. Therefore, everyone has fat tissue on their bodies. However, if you have excess body fat, it's crucial to consult with a healthcare provider about how it affects your well-being and what to do about it.
The research on visceral and subcutaneous fat comes from the Cleveland Clinic's focus on obesity, metabolic diseases, and cardiovascular health. Studies are often conducted by interdisciplinary teams in endocrinology, cardiology, and radiology to understand fat distribution's impact on disease risk.
In conclusion, while fat is necessary for the body to function, too much can negatively impact health. By understanding the differences between visceral and subcutaneous fat and adopting a healthy lifestyle, we can work towards reducing the risks associated with excess body fat.
