18 Feb 2012 ASK THE DIETITIAN: Visceral fat gone viral

by Kellie Dye

Muffin top, beer belly, belly fat, apple-shaped – there are many words for that stubborn abdominal fat. It can accumulate in anyone no matter how much you weigh. Did you know that your belly fat says a lot about your health?

Belly fat is different from other fat. There are two main types of body fat, subcutaneous and visceral fat.

Subcutaneous fat is the fat under your skin. Visceral fat is the fat beneath your abdominal muscles that surrounds vital internal organs. Thinking about liposuction? Liposuction only removes subcutaneous fat and it provides no health benefits. It’s visceral fat that we need to be concerned with and it has a life of its own.

Visceral fat acts like an organ in your body. It produces hormones and other substances that lead to inflammation which then leads to a host of health problems. A high amount of visceral fat can lead to insulin resistance, cardiovascular disease, high blood pressure, diabetes, dementia, fatty liver and certain types of cancer.

Gaining too much weight will cause an increase of both subcutaneous and visceral fat. Men accumulate visceral fat, however women tend to gain visceral fat starting at peri-menopause and after menopause. It’s not just about being overweight. People who are at a normal weight can store too much visceral fat. People who remain thin as they age can accumulate an excess of visceral fat if they do not exercise.

A strong indicator of having too much visceral fat is your waist circumference. A waist measurement greater than 35 inches for women and 40 inches for men indicates an unsafe level of visceral fat. For accurate measuring, stand up and exhale (now is not the time to suck in your gut if you want to get a true measurement), measure just above your hip bones, right on top of your navel.

Here’s the good news. When you lose weight, most often it’s the belly fat that goes first! A modest weight loss of only 5-10 percent can reduce visceral fat.

There are many belly fat diets on the market. Here is what we do know. Exercise is vital to getting rid of belly fat. Sit-ups and crunches are good for your core and abdominal muscles but do nothing for getting rid of belly fat. Cardio exercise is best for reducing visceral fat. Weight training is vital to keep your metabolism up and help you to maintain your weight loss.

A diet high in fiber, especially soluble fiber, has been shown to promote less build up of visceral fat. Foods high in soluble fiber include legumes (beans and peas), oats, barley and fruits and vegetables.

Getting adequate sleep and managing stress also play a very vital role in reducing or preventing the buildup of visceral fat.

There’s no magic cure for the so-called muffin top. It takes hard work and dedication to a healthy diet and a healthy lifestyle.