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Is Belly Fat Harmful - Tips to Lose Belly Fat

  Belly fat isn't just frustrating — it's linked to serious health risks. Here's what the research says and how to lose it.

Written by Calocurb • March 19, 2021 • 2 min read
Is Belly Fat Harmful - Tips to Lose Belly Fat

Key Takeaways

  • Visceral fat sits deep in the abdominal cavity and is more metabolically active and harmful than subcutaneous fat.
  • Excess belly fat releases inflammatory chemicals that increase the risk of insulin resistance, type 2 diabetes, cardiovascular disease and certain cancers.
  • Chronic inflammation from visceral fat can contribute to arterial plaque buildup, raising the risk of heart attack and stroke.
  • Cutting back on alcohol and avoiding trans fats can help reduce abdominal fat accumulation.
  • Poor sleep and chronic stress are linked to greater visceral fat storage, making both sleep and stress management important strategies.
  • Intermittent fasting, when combined with a healthy eating pattern, has been shown to reduce body weight and visceral fat.

Belly fat is incredibly frustrating and can be challenging to lose.

But aside from being a nuisance, research has shown that belly fat is different from fat stored elsewhere. In fact, carrying too much visceral (belly) fat can increase the risk of insulin resistance, type 2 diabetes, cardiovascular disease, several cancers and other chronic diseases.123

This article explains why belly fat is harmful and provides you with tips on how to lose it.

Is belly fat harmful?

Belly fat isn't just a nuisance; it's associated with a range of serious health conditions.

Belly fat is medically known as visceral fat and sits deep within the abdominal cavity, surrounding internal organs. Unlike subcutaneous fat (the fat just beneath your skin), visceral fat is metabolically active and contributes more strongly to disease risk.4

Research has consistently shown that excess visceral fat increases the risk of insulin resistance, type 2 diabetes, cardiovascular disease and several cancers.567

One reason visceral fat is particularly harmful is that it releases inflammatory chemicals known as cytokines. Chronic low-grade inflammation contributes to insulin resistance and increases the risk of many chronic diseases.89

For example, chronic inflammation contributes to the formation of atherosclerotic plaque inside arteries. Over time these plaques can rupture, restricting blood flow and increasing the risk of heart attack or stroke.1011

If plaque blocks one of the coronary arteries supplying the heart, it can prevent oxygen-rich blood from reaching heart muscle, resulting in a heart attack.12

Summary

Belly fat is particularly harmful because it produces inflammatory chemicals that contribute to chronic disease. Excess visceral fat is associated with insulin resistance, type 2 diabetes, cardiovascular disease and several cancers.

Tips to help you lose belly fat

Although belly fat is associated with health risks, it can be reduced through sustainable lifestyle changes.

Here are several evidence-based strategies:

  • Cut back on alcohol: Higher alcohol intake has been associated with greater abdominal fat accumulation, particularly when consumed regularly in large amounts.1314
  • Avoid trans fats: Industrial trans fats have been linked with increased abdominal fat, inflammation and cardiovascular disease risk. Although many countries have reduced their use, it's still important to limit foods containing partially hydrogenated oils.1516
  • Aim for at least 7 hours of sleep each night: Short sleep duration has consistently been associated with greater visceral fat accumulation and increased obesity risk.171819
  • Manage stress: Chronic stress increases cortisol levels, which may promote abdominal fat storage over time.2021
  • Consider intermittent fasting: Systematic reviews suggest intermittent fasting can reduce body weight and visceral fat when combined with an overall healthy eating pattern.2223

Summary

Lifestyle strategies including moderating alcohol intake, avoiding trans fats, prioritising sleep, managing stress and following a sustainable eating pattern such as intermittent fasting may all help reduce belly fat.

References

  1. Britton, K. A., & Fox, C. S. (2011). Ectopic fat depots and cardiovascular disease. Circulation, 124(24), e837–e841. ⤴
  2. Chaput, J. P., Després, J. P., Bouchard, C., & Tremblay, A. (2008). Short sleep duration is associated with reduced leptin levels and increased abdominal adiposity. Obesity, 16(11), 253–261. ⤴
  3. Cho, Y., Hong, N., Kim, K. W., Cho, S. J., Lee, M., Lee, Y. H., Lee, Y. H., Kang, E. S., Cha, B. S., & Lee, B. W. (2019). The effectiveness of intermittent fasting to reduce body mass index and glucose metabolism: A systematic review and meta-analysis. Journal of Clinical Medicine, 8(10), 1645. ⤴
  4. de Souza, R. J., Mente, A., Maroleanu, A., et al. (2015). Intake of saturated and trans unsaturated fatty acids and risk of mortality, cardiovascular disease, and type 2 diabetes: Systematic review and meta-analysis. BMJ, 351, h3978. ⤴
  5. Epel, E. S., McEwen, B., Seeman, T., et al. (2000). Stress and body shape: Stress-induced cortisol secretion is consistently greater among women with central fat. Psychosomatic Medicine, 62(5), 623–632. ⤴
  6. Esser, N., Legrand-Poels, S., Piette, J., Scheen, A. J., & Paquot, N. (2014). Inflammation as a link between obesity, metabolic syndrome and type 2 diabetes. Diabetes Research and Clinical Practice, 105(2), 141–150. ⤴
  7. Hairston, K. G., Bryer-Ash, M., Norris, J. M., Haffner, S., Bowden, D. W., & Wagenknecht, L. E. (2010). Sleep duration and five-year abdominal fat accumulation. Sleep, 33(12), 161–167. ⤴
  8. Harvie, M., & Howell, A. (2017). Potential benefits and harms of intermittent energy restriction and intermittent fasting. Proceedings of the Nutrition Society, 76(3), 1–11. ⤴
  9. Ibrahim, M. M. (2010). Subcutaneous and visceral adipose tissue: Structural and functional differences. Obesity Reviews, 11(1), 11–18. ⤴
  10. Libby, P., Ridker, P. M., & Hansson, G. K. (2009). Inflammation in atherosclerosis. Nature, 473, 317–325. ⤴
  11. Mozaffarian, D., Aro, A., & Willett, W. C. (2009). Health effects of trans-fatty acids. European Journal of Clinical Nutrition, 63(Suppl. 2), S5–S21. ⤴
  12. National Heart, Lung, and Blood Institute. (2024). Heart attack. https://www.nhlbi.nih.gov/health/heart-attack ⤴
  13. Neeland, I. J., Ross, R., Després, J. P., et al. (2019). Visceral and ectopic fat, atherosclerosis, and cardiometabolic disease. The Lancet Diabetes & Endocrinology, 7(9), 715–725. ⤴
  14. Ouchi, N., Parker, J. L., Lugus, J. J., & Walsh, K. (2011). Adipokines in inflammation and metabolic disease. Nature Reviews Immunology, 11(2), 85–97. ⤴
  15. Patel, S. R., & Hu, F. B. (2008). Short sleep duration and weight gain: A systematic review. Obesity, 16(3), 643–653. ⤴
  16. Piché, M. E., Tchernof, A., & Després, J. P. (2018). Obesity phenotypes, diabetes and cardiovascular diseases. Circulation Research, 123(7), 761–779. ⤴
  17. Rosmond, R. (2005). Role of stress in the pathogenesis of the metabolic syndrome. Psychoneuroendocrinology, 30(1), 1–10. ⤴
  18. Schröder, H., Morales-Molina, J. A., Bermejo, S., et al. (2011). Relationship of abdominal obesity with alcohol consumption. European Journal of Nutrition, 46(6), 369–376. ⤴
  19. Wannamethee, S. G., Shaper, A. G., & Whincup, P. H. (2005). Alcohol and adiposity: Effects on body weight and waist circumference. International Journal of Obesity, 29(8), 965–972. ⤴
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