Abdominal fat and its impact

Belly fat isn’t just about how your jeans fit—it can impact your long-term health. There are two types of belly fat:

• Subcutaneous fat sits just under the skin (the pinchable kind).

• Visceral fat lies deeper in your abdomen, surrounding vital organs like the liver and intestines.

This second type, though smaller in amount, is more dangerous.

Why is visceral fat a problem?

It’s "active" fat, meaning it releases substances that affect your body’s functions, including hormones like insulin. Too much visceral fat can increase your risk of serious conditions like:

• Heart disease

• Breast and colorectal cancer

• Dementia and Alzheimer’s

Why is visceral fat a problem?

It’s "active" fat, meaning it releases substances that affect your body’s functions, including hormones like insulin. Too much visceral fat can increase your risk of serious conditions like:

• Heart disease

• Breast and colorectal cancer

• Dementia and Alzheimer’s

How does it build up?

Stress, especially the hormone cortisol, plays a major role in belly fat gain. Add in poor sleep, little exercise, too much alcohol, and a diet high in processed carbs—and your waistline can creep up quickly.

Why is it so hard to lose?

Genetics, age, and even your birth weight can affect where your body stores fat. Women who are going through menopause are more prone to gaining visceral fat due to hormone changes, for example.

The bottom line?

While belly fat can be stubborn, consistent healthy habits—like managing stress, sleeping well, eating smart, and staying active—make a real difference.

If you're concerned about carrying excess visceral fat, it's a good idea to speak with your doctor for personalized advice. While some factors—like your genetics and age—are out of your control, there are several lifestyle habits that you can influence to support a healthier body composition:

• Focus on eating a nutritious, well-rounded diet

• Keep moving with regular physical activity

• Avoid smoking, as it can contribute to fat accumulation

• Cut back on sugary drinks and stick to recommended alcohol limits

• Prioritize getting better, more consistent sleep

Making small, consistent changes in these areas can go a long way in managing belly fat and supporting your overall well-being.

Thordis Berger

Chief Medical Officer Holmes Place

Bibliographic references

Bettencourt N. Understanding the Link between Visceral Fat and Heart Health. Arq Bras Cardiol. 2024 Jul 15;121(5):e20240288. 

Silveira EA, et al. Visceral obesity and incident cancer and cardiovascular disease: An integrative review of the epidemiological evidence. Obes Rev. 2021 Jan;22(1):e13088. 

Ruiz-Castell M, et al. Estimated visceral adiposity is associated with risk of cardiometabolic conditions in a population based study. Sci Rep. 2021 Apr 27;11(1):9121.