How Can You Tell if Your Belly Fat is Visceral or Subcutaneous?

Quick Answer 

1. Measure Your Waist: Use a tape measure; a waist measurement over 35 inches for women and 40 inches for men suggests more visceral fat.

2. Feel the Fat: Pinch your abdomen; if it’s firm, it's likely visceral.

3. Assess Your Fitness: Less active lifestyles tend to increase visceral fat.

4. Get Professional Checks: Consider CT or MRI scans for a precise fat analysis.

5. Identify Risk Factors: High sugar intake and stress can increase visceral fat.

Introduction

Belly fat, the fat located in the abdominal area, is not created equal. Understanding its nature is pivotal in crafting effective strategies for a healthier lifestyle. But how do you tell the difference between superficial flab and deeper, more concerning fat? Here, we won't meander through complex medical jargon. Instead, we'll give insights to identify the type of belly fat you might be dealing with.

Are Men and Women Different in Gaining Belly Fat?

Yes, there is a gender difference in how and where men and women tend to accumulate fat, including belly fat, largely due to hormonal differences and body composition:

• Men typically accumulate more visceral fat, the type that surrounds internal organs in the abdominal cavity, leading to the "apple-shaped" body.
• Testosterone levels play a role in fat distribution. Men with lower levels of testosterone may accumulate more abdominal fat.
• Men are more likely to store fat in the belly area before other parts of the body, which is why they often show signs of being overweight or obese earlier through their waistline.

• Women are more likely to accumulate subcutaneous fat, which is the fat located just under the skin. This leads to the "pear-shaped" body, with more fat stored in the hips and thighs, especially before menopause.
• Estrogen influences where fat is stored, and as women reach menopause and estrogen levels decrease, they may begin to gain more visceral fat around the abdomen, shifting closer to the fat distribution patterns typically seen in men.
• During their reproductive years, women tend to store fat more efficiently due to the requirements of pregnancy and breastfeeding.

 Men and women both can gain belly fat from eating too much junk food, not exercising enough, having a lot of stress, or through their genes. But, the health risks are different for each gender. Men usually get more of the deeper belly fat earlier in life, which can lead to heart problems and diabetes. Women might see more belly fat after menopause due to changes in their hormone levels and how their body stores fat.

Two Main Types of Belly Fat: Subcutaneous and Visceral 

 Subcutaneous Fat: The Less Harmful Type

This is the layer of fat you can grab with your fingers, sitting just under the skin and on top of your abdominal muscles. It's less likely to cause health problems than visceral fat, but in large amounts, it can still be a concern and may disrupt your body's normal metabolic processes.

Visceral Fat: The Hidden Health Hazard

Located deep within your abdomen, visceral fat surrounds your organs and poses a greater threat to your health. It's an active part of your body, producing hormones and other substances that can increase your risk for serious conditions like heart disease, type 2 diabetes, and high blood pressure. Due to its deep location and its ability to affect bodily functions, visceral fat is considered far more dangerous.

Which Type of Belly Fat Is Hard to Lose?

Visceral fat can be stubborn but is more responsive to traditional weight-loss strategies than its subcutaneous counterpart. This is a double-edged sword; while it's dangerous, it also means you can target it effectively with the right approach.

Why do You have Belly Fat Even Though You're Skinny?

Having belly fat despite being overall skinny is a condition often referred to as being "skinny fat" , which can be attributed to several factors:

• Genetic Factors: Your DNA shapes how and where your body stores fat. Some individuals are genetically wired to store more fat around the abdomen, regardless of their overall weight.
• Dietary Habits: A diet high in sugar, refined carbs, and bad fats can cause belly fat to accumulate. You might not eat enough calories to be overweight, but these foods can still pack fat around your midsection.
• Muscle Mass Deficiency: Without regular strength training or muscle-building activities, you could have a higher percentage of body fat despite appearing thin. Muscles play a crucial role in calorie burning and body composition.
• Metabolic Concerns: It's possible to look skinny but have underlying metabolic issues, like insulin resistance or high blood triglycerides, resulting in dangerous visceral fat accumulation around vital organs.
• Aging and Metabolism: As we age, our metabolism naturally slows down, and there's a tendency for fat to shift toward the abdominal area.
• Lifestyle Stressors: Chronic stress and inadequate sleep can disrupt hormones, increase appetite, and lead to belly fat—even if you're generally slim.

How to Know If Your Stomach Fat Is Visceral or Over the Muscle?

1. Waist Measurement: A straightforward method to check for belly fat type is by measuring your waist circumference. Women should take note if their waist measures more than 35 inches, and men should be cautious beyond 40 inches, as these measurements can indicate a higher presence of visceral fat—a risk factor for various health issues. For a deeper analysis, figure out your waist-to-hip ratio (WHR) by dividing your waist measurement by your hip measurement. A higher WHR often points to a higher level of the riskier visceral fat.
   
   
2. Manual Fat Check: Physically examine your abdomen. Pinchable fat that you can hold between your fingers is usually subcutaneous fat, which poses fewer health risks. If your belly feels firm and tightly packed, like a filled balloon, this could suggest the presence of visceral fat, which is buried deep within your abdomen surrounding your organs.
   
   
3. Evaluate Physical Activity: Your activity level and muscle mass are key indicators of the predominant type of fat you have. Limited physical activity might lead to an increase in metabolically active visceral fat, which is associated with numerous health problems. In contrast, regular exercise favors subcutaneous fat and helps build protective muscle.
   
   
4. Professional Medical Analysis: To get an accurate picture of your internal fat distribution, consider medical imaging tests such as CT or MRI scans. These scans can precisely differentiate between subcutaneous and visceral fat, providing clarity especially when there's a concern for health risks or when personal assessment methods yield unclear results.
   
   
5. Lifestyle and Genetic Risk Assessment: Take a moment to look at your lifestyle choices, dietary habits, and family health history. High sugar diets, constant stress, and genetics can all lead to an accumulation of visceral fat. Acknowledging these factors is key—they're not just influences but also areas where targeted lifestyle changes can make a significant difference in reducing belly fat.

Final Words

Grasping the type of belly fat you're battling is the first step toward effective management and elimination. By employing simple self-assessment techniques and understanding the nature of your fat, you're better positioned to tailor your health strategies and mitigate related risks.