Answer:

Research shows fat has different effects depending on its location in the body. Most of the body’s fat is just under the skin. This is called subcutaneous fat and is the type of fat that accumulates on your hips, thighs, and arms. Excess weight around your midsection, however, is a sign you probably have too much deeply deposited fat in your abdomen. Scientists have found a strong link between this type of fat (called visceral fat, central fat, or intra-abdominal fat) and various health conditions, including diabetes, high cholesterol, high triglycerides, high blood pressure, and insulin resistance, all of which increase your risk of heart attacks and strokes.

Visceral fat builds up around organs in the abdominal area, including the liver. Scientists think visceral fat, which produces the apple-shaped body (versus pear-shaped) you may have heard of, may be more active than subcutaneous fat and cause chronic inflammation that can raise your risk of heart disease and diabetes.

Although overweight and obese people are more likely to have unhealthy levels of visceral fat, normal-weight people also can carry too much excess weight around their midsection. Only expensive imaging studies, such as computed tomography or magnetic resonance imaging, can precisely measure visceral fat levels. A simple tape measure, however, can provide a good gauge of whether your waistline has reached unhealthy proportions. Women with waists 35 inches or wider and men whose waists are 40 inches or wider are at the greatest risk for health problems related to excess visceral fat. Even if your waist is several inches smaller than those markers, you could still face an increased risk of weight-related health problems.

In theory, the solution is simple: lose weight and you will improve your health and reduce your risk of heart disease and other weight-related conditions. Unfortunately, there is no magic bullet for weight loss. To lose weight, you’ve got to eat less and be more active. The good news is that even a few pounds can make a significant difference and that visceral fat may be especially responsive to exercise and weight loss. Studies have shown visceral fat tends to come off early in weight-loss programs and that people who lost 10% to 15% of their total body weight reduced their visceral fat by up to 30%.

Research also suggests combining aerobic exercise with weight training versus either type of exercise alone might be the fastest route to both overall weight loss and reduced visceral fat. Weight training builds muscle, which burns more calories and speeds weight loss. For optimal results, aim for at least 30 minutes of aerobic exercise most days of the week combined with 2 to 3 20-to-30 minute weight-training sessions a week.

Thirty minutes of aerobic exercise a day sounds like a lot, but you can split this up into more manageable segments, for example, taking two brisk 15-minute walks each day.

Keeping a watch on your waistline becomes more important as you get older as the risk for both obesity and heart disease increase with age. Combine your exercise program with a healthy diet to maximize results. Research shows that people who limit saturated and trans fats in favor of more healthful polyunsaturated fats have less visceral fat. Read this previous Dear Doctors column on tips for cutting down on saturated and trans fats.