The doctor clearly explained the difference between subcutaneous fat and visceral fat.

Many people think that simply not gaining weight means they are healthy. However, in reality, there are cases where the body isn't excessively obese, but the waistline continues to grow, leading to increased visceral fat. So, what's the difference between visceral fat and subcutaneous fat?

According to Master's degree holder and resident physician Ngo Thanh Hung from the University of Health Sciences , Vietnam National University Ho Chi Minh City, subcutaneous fat is located just beneath the skin and can be felt or pinched in the abdomen, hips, thighs, arms, etc. Biologically, subcutaneous fat is not entirely "harmless," but it usually serves as a relatively safe energy reserve.

People who are well-proportioned but have a large belly often have excess visceral fat and metabolic disorders.

ILLUSTRATIVE IMAGE: LC created from AI

Visceral fat is located deep within the abdominal cavity, surrounding the intestines, liver, pancreas, and other internal organs. It cannot be accurately assessed by pinching the abdominal skin. Individuals with a distended abdomen and large waist but not excessively thick subcutaneous fat may still have a significant amount of visceral fat. Visceral fat acts as an adverse "endocrine-immunological organ": it promotes insulin resistance, increases triglyceride production, causes dyslipidemia, and increases low-level inflammation.

This is why "thin people with big bellies" shouldn't console themselves with their weight. Medically, this condition is called normal weight but high body fat percentage or metabolic disorder, characterized by a normal BMI but high body fat percentage, low muscle mass, large waist circumference, or visceral fat. This group may have worse blood pressure, blood sugar, triglycerides, liver enzymes, and cardiovascular risk than people with the same BMI but more muscle and less abdominal fat.

How to reduce visceral fat

According to Dr. Hung, many people focus solely on weight loss, but it's crucial to reduce waist circumference, decrease visceral fat, increase muscle mass, and improve metabolic rate. Those with sedentary jobs (office work, jobs with little physical activity) should measure their waist circumference and blood pressure monthly to monitor their health. The waist circumference should ideally be less than half their height; a waist-to-height ratio of ≥ 0.5 indicates an increased risk of metabolic disorders. A family history of diabetes, hypertension, or coronary artery disease may be a risk factor for early cardiovascular disease.

Regarding exercise, the World Health Organization (WHO) recommends that adults achieve 150-300 minutes of moderate-intensity physical activity per week, or 75-150 minutes of vigorous-intensity activity, along with strength training, at least two days per week. Those who sit a lot should not wait until the weekend to make up for lost exercise. Diabetes recommendations also emphasize taking breaks from sitting for at least 30 minutes each time to benefit blood sugar control. It's also important to note that reducing belly fat requires a coordinated approach involving full-body exercise, strength training, and dietary control, rather than focusing solely on abdominal exercises.

Office workers should avoid sitting for long periods and should take breaks of at least 30 minutes.

ILLUSTRATIVE IMAGE: LC created by GM

Regarding diet, the fundamental principle is to reduce excess energy intake without resorting to extreme dieting. A suitable model includes: 1/2 of the plate should be vegetables; 1/4 should be good protein sources such as fish, eggs, beans, lean meat, and plain yogurt; and 1/4 should be whole grains or minimally refined carbohydrates such as brown rice, potatoes, and oats. Limit sugary drinks, bubble tea, pastries, alcohol, processed meats, fried foods, and ultra-processed foods.

"Studies show that lifestyle interventions aimed at reducing body weight by about 7% and exercising for at least 150 minutes per week reduce the risk of developing type 2 diabetes by 58% in high-risk individuals. Reducing visceral fat doesn't require complicated methods, but it's important to focus on reducing sedentary time, increasing muscle mass, eating properly, and maintaining these habits for a sufficient period," Dr. Hung advised.

Source: https://thanhnien.vn/bac-si-chi-ro-su-khac-biet-giua-mo-duoi-da-va-mo-noi-tang-185260528040840226.htm