No matter how fit you are, having some fat on your body is normal and healthy. Fat is stored all over the human body, but not all fat is created equal. Your health can be impacted in different ways depending on where those fat deposits are stored.
The Role of Fat in the Body
According to a 2013 review, fat is not merely a passive store of energy but is, in fact, a highly sophisticated organ that regulates metabolic processes and branches of the immune system. Fat tissue also plays a crucial role in regulating many organs in the body and is closely linked with brain function.
Kristen Smith, a registered dietitian and manager of bariatric surgery, as well as a spokesperson for the Academy of Nutrition and Dietetics, told the Epoch Times that fat provides numerous benefits to your body. These include supplying energy, supporting cell growth, protecting organs, and aiding in the absorption of essential nutrients.
Dr. Sulagna Misra, a medical doctor and founder of Misra Wellness, told the Epoch Times that fat keeps our bodies warm and insulated and serves as a way for the body to store fuel. Additionally, it functions as an endocrine gland with significant activity. Fat is composed of cells called adipose cells, which are responsible for producing hormones like estrogen and leptin, as well as cytokines (proteins involved in cellular communication) such as tumor necrosis factors (TNFs) and pro-inflammatory markers. When present in excess, these can lead to metabolic or hormonal dysregulation.
Subcutaneous fat
Subcutaneous fat, located directly beneath the skin, is the most abundant type of fat in the body, according to Smith. A 2020 article suggests that it is the most metabolically favorable form of fat. Often considered neutral, subcutaneous fat can be protective against coronary artery disease and type 2 diabetes, as noted in a 2022 article in Endocrinology.
According to an article in The International Journal of Obesity, subcutaneous fat is linked to a protective glucose and lipid profile, a reduction in metabolic risk, and lower levels of inflammatory cytokines. This type of fat appears to be more passive compared to abdominal fat and “exerts its protective properties by long-term fatty acid storage.”
However, excessive subcutaneous fat, particularly in the upper body, can be harmful. The American Journal of Medicine reports that upper body subcutaneous fat is associated with increased cardiometabolic risk factors.
Visceral Fat
On the other hand, having high levels of visceral fat carries a greater risk of developing cardiovascular events and diabetes, according to a 2009 review in Obesity Reviews. The review explains that visceral fat is more insulin-resistant, more sensitive to lipolysis, and more metabolically active. It has a greater capacity to generate free fatty acids and uptake glucose compared to subcutaneous fat. Additionally, it is a stronger predictor of mortality.
A 2006 review further highlights that visceral fat tends to produce more pro-inflammatory cytokines, which induce insulin resistance.
A 2020 article highlights significant differences between fat depots and their associated risks of metabolic disorders. Visceral fat has been shown to generate inflammation and is considered a greater risk for metabolic disorders. Visceral and subcutaneous fat are metabolically distinct tissues.
The relationship between visceral fat and depressive symptoms was measured in 1,581 women and 1,718 men in the Framingham Heart Study. The study found a cross-sectional relationship between visceral fat and depressive symptoms in women, but not in men. This link was not observed between subcutaneous fat and depressive symptoms, underscoring the differences in metabolic activity within each fat depot.
According to a 2011 article, there is also a link between stress, cortisol, and abdominal fat deposits. The article explains that experiencing stress increases exposure to circulating levels of cortisol, leading to an increased appetite and the mobilization of fat from the periphery (outer areas of the body) to the central region. Cortisol is known to redistribute fat from the outer areas of the body to the abdominal area.
Smith explains that visceral fat typically increases with age and heightened stress levels. Studies indicate that the distribution of body fat is more important for overall health than the total amount of body fat. An unbalanced diet high in fatty foods and carbohydrates, combined with a sedentary lifestyle, creates conditions that promote the accumulation of visceral fat, she says.
Liver fat
According to Dr. Misra, liver fat consists of fatty tissue stored in the liver, typically as fuel, when there is an excess of sugar and fat (glucose and triglycerides) in the body. Diets high in sugar and saturated fat often lead to the accumulation of liver fat. Excessive liver fat can significantly impair liver function. The liver is crucial for metabolism, hormone production, and many other functions, which is why obesity often leads to metabolic and hormonal disorders.
A 2020 review suggests that when it comes to the role of diet in liver fat accumulation, total energy intake, rather than fat intake per se, is the key mediator of liver fat content. Hypo-energetic diets decrease liver fat regardless of total fat content, while hyper-energetic diets increase liver fat.
Added fructose sources also seem to be of concern when it comes to liver fat. It has been shown that the metabolism of fructose is faster than glucose and more is converted to liver glycogen, according to a 2013 article in the World Journal of Gastroenterology. They further explain that ingested carbohydrates are more likely to contribute to NAFLD than dietary fat intake.
Five Ways To Reduce Harmful Fat
- Avoid deep-fried or processed foods; sodas, candy & processed baked goods. Foods sweetened with fructose should be avoided or only enjoyed in moderation. Read the labels and avoid ingredients like “partially hydrogenated oils” or “high-fructose corn syrup.” These deplete your body with the nutrients you’re trying to increase and convert to fat quickly.
- According to a 2013 trial, increased intensity in high volume training is efficient in improving visceral fat loss. High-intensity-resistance training induced a faster visceral fat loss.
- Sedentary behaviors, particularly television watching have distinct associations with fat depositions, according to a 2017 article.
- Increased soluble fibre intake is associated with a decrease in visceral fat accumulation, according to a 2012 article. Increased soluble fibre intake slows down the natural progression of visceral fat.
- “Monitor what you eat, listen to your body, get good quality and quantity sleep, integrate play, eat more vegetables and fiber, choose cleaner and less processed foods, cook at home, and exercise regularly (especially weight training),” says Dr. Misra.
A new definition of obesity
According to the 2006 review, there is a call for a new definition of obesity based on the anatomical location of fat rather than its volume, particularly when assessing cardiometabolic risk. The review suggests that the term “Metabolic Obesity,” which refers to visceral fat accumulation in both lean and obese individuals, may better identify those at risk for cardiovascular disease compared to current definitions of obesity.
Dr. Misra adds that there are diseases or situations where the BMI may be normal, but the person may have a high amount of visceral fat. “I prefer to address each person individually because ‘normal’ weight is a spectrum and weight gain is complex.”
