8 worrying facts about belly fat, and how to get rid of it

What is belly fat?

Belly fat comes in two forms: subcutaneous fat, that you can pinch just under the skin, and the more concerning visceral fat that lies deep inside the abdomen, that can wrap itself around vital organs.

While subcutaneous fat plays a role in cushioning and insulating your body, visceral fat is metabolically active – meaning it releases hormones and inflammatory substances that can harm your health. You can’t always see it, and even slim people can have it.

Waist measurements are commonly used to estimate visceral fat, with over 88cm for women and 102cm for men being concerning. Some also suggest that “apple shaped” bodies (a wider waistline) tend to have more visceral fat while “pear shaped” bodies (bigger hips and thighs) tend to carry more subcutaneous fat. But like everything, this isn’t always true and varies from person to person.

What causes belly fat?

Visceral fat can accumulate without you realising. While genetics play a small role, it’s mostly driven by lifestyle, diet, stress and hormones. A diet high in ultra-processed or high-sugar foods can spike insulin levels, encouraging fat to store deep in the abdomen.

Having less muscle can also lower resting metabolism, which means your body burns fewer calories at rest. Over time, this can make it easier to store excess fat – including visceral fat around the organs. This is why strength training is so important as you age, it helps preserve and build muscle, keeping metabolism higher and prevents fat from accumulating around the organs.

Other things can be responsible too, like chronic stress. “While we all experience stress occasionally, chronic stress can lead to sustained high levels of cortisol,” explains registered nutritionist Alice Haley.

While chronically high cortisol levels are rare, studies have found that it may affect fat distribution in the body, causing fat to be stored centrally around the organs. Poor sleep that messes with hunger and stress hormones and hormonal imbalances may also impact fat storage, shifting it instead towards the midsection.

How can belly fat harm your health?

1. Increased risk of heart disease

Visceral fat doesn’t just hang out quietly, it secretes chemicals that can cause inflammation and damage blood vessels, increasing the risk of cardiovascular disease like heart attacks and strokes. It can also affect metabolic health, leading to insulin resistance and higher levels of “bad” LDL cholesterol, setting the stage for potential Type 2 diabetes, a major risk of heart disease.

2. Hormone disruption

Belly fat, especially after menopause, can produce oestrogen-like hormones. This hormone can make cells in the breasts and womb divide more often, increasing the risk of cancer developing. This is why being overweight is the second biggest cause of cancer in the UK.

3. Worsening sleep apnoea

Studies have found a strong link between excess belly fat and obstructive sleep apnoea (OSA), a condition where breathing repeatedly stops and starts during the night. Visceral fat can build up around the lungs and diaphragm, compressing airways and making it harder to breathe, particularly during sleep.

4. Fatty liver disease

Non-alcoholic fatty liver disease (NAFLD) is the term for a range of conditions caused by a build-up of fat in the liver, often seen in obese individuals. Visceral fat and NAFLD are closely linked, due to the steady stream of free fatty acids that visceral fat releases into the bloodstream.

5. Linked to worsening mood and mental health

We’ve already mentioned the link between elevated cortisol levels, insulin resistance and visceral fat, and these hormone disruptions are also linked to feelings of anxiety and fatigue. Plus, the pro-inflammatory chemicals (cytokines) that visceral fat releases can travel through the bloodstream and across to your brain. Chronic, low-grade inflammation has been linked to depression, anxiety and even brain fog.

6. Increased cancer risk

As well as the oestrogen connection linked to breast cancer, being overweight and obese, including high visceral fat levels, has also been linked to 13 different types of cancer including bowel, pancreatic and ovarian.

7. Weakened immune system

Your immune system is affected by obesity, Haley tells us, and this is down to the excess inflammation in your body.
“Chronic inflammation may make the immune system less effective, leaving the body more vulnerable to infections.

Conditions such as obesity, along with other chronic diseases and an unhealthy lifestyle, may impact immune function,” she explains.

8. Increased risk of diabetes

Visceral fat is a major driver of Type 2 diabetes. The fatty acids and chemicals it releases makes it harder for cells to respond to insulin which helps move glucose out of the blood and into cells for energy. When insulin doesn’t work properly, your body needs more of it to manage your blood sugar levels. Over time, this can wear out the pancreas and lead to chronically high blood sugar levels – which is how Type 2 diabetes develops.

How to get rid of visceral fat?

Visceral fat is stubborn, but because it’s metabolically active, it responds well to lifestyle changes, sometimes even faster than the subcutaneous fat that lives just under your skin. Try:

• Prioritising whole foods: Cut back on UPFs and prioritise a balanced diet with protein, fibre and healthy fats to regulate blood sugar and hunger hormones.
• Exercise regularly: Aim for at least 150 minutes of moderate activity per week, whether it be cardio, strength training or even brisk walking.
• Limit alcohol: Cut back on alcohol, especially sugary or high-alcohol drinks, which can contribute to visceral fat gain.
• Managing stress: Avoid cortisol spikes by practising stress management techniques like yoga, meditation or deep breathing.

So, why is belly fat so bad for you?

In conclusion, belly fat is not just a cosmetic issue. The reason we’re talking about it more is because it IS a big deal – and because our lifestyles – and stress levels – are making it more common than ever before.

The good news? It’s one of the most responsive types of fat to healthy changes. Strength training, more protein, better sleep and less stress can all help shift visceral fat – no need for endless cardio and crash diets. Always consult your GP before making major changes to your diet or exercise routine, especially if you have pre-existing health conditions. The NHS Better Health website has plenty of information and advice and tools to lose weight safely.

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