Abdominal fat, or belly fat, is a term used to describe fat that accumulates on your body in the abdomen, or lower torso area. Two distinct layers of fat are located in the abdomens of both men and women: subcutaneous fat, which sits near the skin’s surface, and visceral fat, which sits deeper inside the abdominal cavity.
Subcutaneous Fat
Subcutaneous fat sits between the skin and the wall that forms your abdominal cavity, according to Harvard Medical School. This is the type of fat you can feel and pinch with your fingers, and gives the outward appearance associated with the classic “beer belly” in men. Subcutaneous fat also serves as a potential energy reserve for your body, reports JoAnn Manson, M.D., of Brigham and Women’s Hospital. In some cases, deeper layers of subcutaneous fat in men may contribute to insulin resistance, a condition in which the body does not respond normally to insulin’s glucose-controlling effects.
Visceral Fat
Visceral fat sits inside the abdominal cavity, where it fills the spaces between your abdominal organs, Harvard Medical School reports. A sub-type of visceral fat, called retroperitoneal fat, also sits behind your abdominal cavity. The presence of visceral fat has been linked to a number of serious health problems, including insulin resistance, heightened levels of harmful LDL cholesterol, lowered levels of beneficial HDL cholesterol and high blood glucose. In turn, these problems can trigger a condition called metabolic syndrome, which creates serious risks for the development of stroke and heart disease.
Men's Concerns
In addition to the conditions listed above, excessive abdominal fat in men is associated with type 2 diabetes, sleep apnea, certain forms of cancer and high levels of the blood fats called triglycerides, according to the Mayo Clinic. If you are male, you can get a good estimate of your belly fat levels by measuring your waistline. Typically, your risk levels for serious disease increase if you have a waistline in excess of 40 inches. You can also gain an accurate picture of your belly fat levels by comparing your height-to-weight ratio or your waist-to-hip ratio.
Women's Concerns
If you are female, excessive belly fat can also increase your risks for type 2 diabetes, gallbladder ailments, high blood pressure colorectal cancer, the Mayo Clinic reports. Hormones produced by visceral fat cells can also produce estrogen in post-menopausal women, leading to increased risks for the development of breast cancer. Like men, women can estimate their health risks from excessive belly fat by measuring their waistlines. If you have a waistline in excess of 33 to 35 inches, you may have an increased disease risk.
Lowering Fat Levels
Moderate daily exercise can help reduce belly fat in both men and women, the Mayo Clinic explains. You can also lose belly fat through strength training, lowering your daily calorie intake and reducing the amounts of saturated fat and simple carbohydrates in your diet. While spot exercises such as sit-ups or crunches may improve your appearance, they do not typically result in a targeted reduction in belly fat.
Member Comments