And the problem is worse for those who are not physically active. Loss of muscle mass decreases how quickly the body uses calories. That can make it more challenging to maintain a healthy weight. Many women notice an increase in belly fat as they get older even if they don't gain weight.

This is likely due to a lower level of estrogen because estrogen seems to have an effect on where fat is located in the body. Genes can contribute to an individual's chances of being overweight or obese too. It also plays a role in where the body stores fat. Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle.

Visceral fat is fat that builds up deep within the abdomen in the space around the organs. Too much visceral fat is strongly linked with a higher risk of serious health problems.

The trouble with belly fat is that it's not limited to the layer of padding just below the skin. That's called subcutaneous fat. Belly fat also includes visceral fat. And that lies deep inside the abdomen and surrounds the internal organs.

For women, a waist measurement of more than 35 inches 89 centimeters signals an unhealthy amount of belly fat and a greater risk of health problems. In general, though, the greater the waist measurement, the higher the health risks.

You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat.

The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat. Try these tips:. Losing belly fat takes effort and patience. To lose extra fat and keep it from coming back, aim for slow and steady weight loss.

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This content does not have an English version. This content does not have an Arabic version. Dermatologists care for people of all ages. Small bulge of belly fat: Non-invasive fat removal treats stubborn fat that remains despite diet and exercise. Without making an incision, a dermatologist can permanently remove a pocket of unwanted fat.

Non-invasive fat removal can be used on just about any area of the body. The belly, flanks love handles , thighs, chin, neck, back, upper arms, and knees are all treatable. When you get non-invasive fat removal, a dermatologist uses either a handheld device or injections to destroy fat cells.

The U. Food and Drug Administration FDA has approved several handheld devices for this purpose. All devices are placed on or just above the skin. They work by sending cold, heat, or sound waves directly into the fat cells. Without injuring the skin, nerves, and other parts of the body, the devices can destroy fat cells.

The injections contain an acid similar to bile acid, the substance that allows our bodies to digest fat. Like bile acid, the acid in these injections dissolves fat cells.

The FDA has approved these injections to treat a double chin. We are born with a certain number of fat cells. No matter how much weight we gain or lose, we still have the same number of fat cells.

We look heavier when we gain weight because the fat cells expand. When we lose weight, our fat cells shrink. Because non-invasive fat removal kills some fat cells, the targeted cells are gone forever.

If you are treated with a device, you may notice some changes as early as 3 weeks. Most people see the full effect between 3 and 6 months after the last treatment. Some people see the full effects earlier.

Subcutaneous fat is normally harmless and may even protect against some diseases. Visceral fat is fat that surrounds the organs. Though it is not visible from the outside, it is associated with numerous diseases.

It is possible to lose both subcutaneous and visceral fat. While subcutaneous fat loss might be the goal for people who want to fit into smaller clothes, losing visceral fat improves health.

Everyone has some subcutaneous fat, but lifestyle factors such as diet and exercise, as well as genetics, affect the amount of subcutaneous fat each person develops. People are more likely to accumulate both visceral and subcutaneous fat when they. Research increasingly suggests that subcutaneous fat can play a protective role, particularly in obese people with a lot of visceral fat.

However, subcutaneous fat can be a sign of having more fat overall. People with lots of subcutaneous fat often also have lots of visceral fat. Aiming for overall fat loss will help them lose subcutaneous fat. Recognizing the interaction between visceral and subcutaneous fat is key to shedding subcutaneous fat.

Fitness strategies that burn fat in general, as well as those that counteract the negative effects of visceral fat, can maximize success.

To lose weight, people need to reach a negative energy balance. This means consuming fewer calories than their body expends each day. When losing weight, people do not need to cut out any foods or food groups — however, focusing on including certain foods can make weight loss easier.

Protein, for example, helps people feel fuller longer. Eating more protein can make it easier to stick to a diet and reduce cravings for high-fat and high-sugar foods. Some research suggests that excess carbohydrate consumption can cause abdominal fat, both visceral and subcutaneous.

While people do not need to avoid carbs, it is a good idea to consume them as part of a balanced meal containing carbs protein, and fat. Adding exercise to a daily routine can make it easier to achieve a negative energy balance, which can aid weight loss.

Movement is also good for health and can make people feel better, physically stronger, and more energized. Mental health matters for people trying to lose weight. Chronic stress causes the body to continually release a hormone called cortisol.

In small, short-lived bursts, cortisol is harmless.

Find out what may be causing the itch and what can bring relief. If you have what feels like razor bumps or acne on the back of your neck or scalp, you may have acne keloidalis nuchae.

Find out what can help. You can expect permanent results in all but one area. Do you know which one? If you want to diminish a noticeable scar, know these 10 things before having laser treatment.

Use these professionally produced online infographics, posters, and videos to help others find and prevent skin cancer.

Free to everyone, these materials teach young people about common skin conditions, which can prevent misunderstanding and bullying. A dermatologist is a medical doctor who specializes in treating the skin, hair, and nails. Dermatologists care for people of all ages.

Small bulge of belly fat: Non-invasive fat removal treats stubborn fat that remains despite diet and exercise. Without making an incision, a dermatologist can permanently remove a pocket of unwanted fat.

Non-invasive fat removal can be used on just about any area of the body. The belly, flanks love handles , thighs, chin, neck, back, upper arms, and knees are all treatable. When you get non-invasive fat removal, a dermatologist uses either a handheld device or injections to destroy fat cells.

The U. Food and Drug Administration FDA has approved several handheld devices for this purpose. All devices are placed on or just above the skin. They work by sending cold, heat, or sound waves directly into the fat cells.

Without injuring the skin, nerves, and other parts of the body, the devices can destroy fat cells. The injections contain an acid similar to bile acid, the substance that allows our bodies to digest fat. Like bile acid, the acid in these injections dissolves fat cells.

The FDA has approved these injections to treat a double chin. We are born with a certain number of fat cells.

No matter how much weight we gain or lose, we still have the same number of fat cells. We look heavier when we gain weight because the fat cells expand.

When we lose weight, our fat cells shrink. Because non-invasive fat removal kills some fat cells, the targeted cells are gone forever.

If you are treated with a device, you may notice some changes as early as 3 weeks. Most people see the full effect between 3 and 6 months after the last treatment. Some people see the full effects earlier. Liposuction delivers more-dramatic results. With non-invasive fat removal, the results are subtle.

A combination of aerobic exercises and some resistance training [4] has been shown to help reduce subcutaneous fat better than either alone. Consistently engaging in physical activity [5] can help you manage a healthy body fat percentage.

Things such as going for a walk after meals can positively impact blood sugar levels and aid in weight loss. Not only will you be able to shed body fat , but metabolic parameters like blood pressure or lipid levels can be corrected as well. Try running, swimming, and cycling to provide exciting variety to your weight loss journey to help keep you motivated and engaged.

Sleeping throughout the night can regulate your body weight [7] and also maintain muscle mass. Consider that shorter sleep cycles are likely to contribute to greater energy intake and lower tolerance of glucose. When sleep patterns are disjointed, you may feel prone to midnight snacking and overeating, which often results in weight gain.

Eating protein and fiber-rich foods, as well as healthy fats like yogurt or nuts, can boost and sustain satiety , [8] preventing you from waking up hungry and eating too much. Abstaining from screen time a few hours before winding down for bed can allow you to recover from any overstimulation or stress before sleeping, and sleeping in a dark, cold room creates an environment suitable for sleeping throughout the night.

Employing some stress relief techniques will be crucial to your weight loss journey. Just like your sleep needs balance to keep your hormones in check, likewise, you have to keep stress under control as well.

The stress hormone cortisol [9] is increased when you feel under attack, and it can impede your weight loss abilities. Spending some time in the sunlight will help reset your circadian rhythm [10] and balance your hormone levels, causing you to have adequate cortisol during the day and increased melatonin at night.

These agents have thermogenic properties [11] and can boost fat metabolism. These supplements can cause an increase in the energy expended, which should lead to improvements in weight loss.

The fat burners can also serve as an appetite suppressant, which helps to control the amount of food that you eat. Subcutaneous fat tissue [12] and connective tissues are major contents of the hypodermis, our innermost layer of skin. Subcutaneous fat is part of the innermost skin layer, so it works to protect the muscles and bones.

This adipose tissue helps to maintain body temperature, and it also houses nerves and blood vessels. Subcutaneous adipose fat plays a part in the production of hormones [15] like leptin and has a role in protection against inflammation.

It has been suggested that subcutaneous fat stored in the lower body may be metabolically protective , [16] with positive links to insulin sensitivity and the breakdown of fat for energy. Energy is a vital factor here because subcutaneous fat can store lipids for energy use [17] and provides transport for nerves and blood vessels throughout the muscles and layers of skin.

There are some differences between the location and health implications of subcutaneous fat and visceral fat. Visceral adipose tissue [18] lines the internal organs, and for this reason, it has been considered the more harmful type of adipose tissue. Visceral fat is heavily present in the mesentery , [19] a fold that attaches the intestines to the abdominal wall.

This close connection is part of why visceral fat has been linked with metabolic syndrome in individuals who are not obese and have a more healthy weight. The pro-inflammatory compounds that are associated with visceral fat are a driving factor in the connection to hepatitis, insulin resistance, and obesity.

Excess buildup of visceral fat can lead to immune cell infiltration , [20] which is commonly seen in disease mechanisms like cancer. Though subcutaneous fat can benefit energy storage and homeostasis, you can accumulate too much to the detriment of your health.

Common health issues related to excess subcutaneous fat include metabolic syndrome and insulin resistance. There is also the potential development of hypertension and fatty liver disease.

Cardiovascular disorders may develop due to the unhealthy spread of adipose tissue. You will often see systemic inflammation and may also see fibrosis of tissues, in which they harden and become scarred. We also must be mindful of subcutaneous fat and its role in leptin production.

Excess fat and elevated leptin levels are commonly seen in type 2 diabetes [21] and metabolic syndrome, as well as increased blood pressure.

Adipose tissue acts like an endocrine organ [22] by secreting the signaling factors, such as adipokines and cytokines, that are involved in metabolic regulation throughout the pancreas and liver, as well as the brain and skeletal muscles.

However, inflamed adipose tissue can lead to the development of obesity, while excess fat can disturb glucose homeostasis. Alarmingly, even in young children, abdominal subcutaneous fat thickness [23] is reflective of obesity and can be used to identify hyperlipidemia as well as hepatic steatosis.

Greater abdominal fat has been correlated with higher levels of aspartate aminotransferase AST and alanine aminotransferase ALT. These are two liver enzymes that are often heightened in the presence of liver damage. The strong presence of subcutaneous fat can cause you to gain a lot of belly fat, which can predispose you to metabolic disorders like diabetes or hypertension.

However, unlike visceral fat that surrounds the organs, subcutaneous fat may be easier to get rid of just by making good use of diet and exercise. Physical activity, eating nutrient-dense foods, and cutting out calorie-dense beverages can help to shed the pounds.

Unlike subcutaneous fat that can be seen and touched, visceral fat is commonly detected using imaging, like CT scans or MRIs. A nutrient-dense diet and a consistent workout regimen may burn the most subcutaneous fat.

Diet and exercise are the most commonly recommended mechanisms and are probably the best bet. The major difference between subcutaneous fat and visceral fat is the location. Subcutaneous fat is more tangible and can be seen visibly, while visceral fat is more internal.

Subcutaneous fat is difficult to lose because you have to attack the heart due to metabolic issues, which could be insulin resistance, tissue fibrosis, or inflammation.

It may also be issues with workout diligence and the type of exercise. It may be easier to lose subcutaneous fat because its softness allows for versatile options, like diet, exercise, and even liposuction.

Exploring how to lose visceral fat fast may be difficult because it can only be done through diet and lifestyle adjustments. EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Christine is a certified personal trainer and nutritionist with an undergraduate degree from Missouri State University. Her passion is helping others learn how strong and healthy they can become by transforming their daily habits.

Christine spends… See More. Evidence Based. How To Get Rid Of Subcutaneous Fat The following factors play a role in getting rid of subcutaneous fat: Diet. Physical activity. Sleep hygiene. Stress relief and hormonal balance.

Supplementation and fat burners. Exercise helps burn stored fat. Low stress levels make losing weight easier.

Frequently Asked Questions How do I know if I have visceral fat? What burns the most subcutaneous fat? What is the difference between subcutaneous fat and visceral fat? Why is subcutaneous belly fat so hard to lose?

Is subcutaneous fat easier to lose than visceral? Mittal, B. Indian Journal of Medical Research, [online] 5 , pp. He, M. and Zhang, M.

Time-restricted eating with or without low-carbohydrate diet reduces visceral fat and improves metabolic syndrome: A randomized trial. Cell Reports Medicine, [online] 3 10 , pp. Dong, Y.

As women go through their middle years, their proportion of fat to body weight tends to increase — more than it does in men — and fat storage begins favoring the upper body over the hips and thighs.

Even if you don't actually gain weight, your waistline can grow by inches as visceral fat pushes out against the abdominal wall. Visceral fat lies in the spaces between the abdominal organs and in an apron of tissue called the omentum.

Subcutaneous fat is located between the skin and the outer abdominal wall. Body fat, or adipose tissue, was once regarded as little more than a storage depot for fat blobs waiting passively to be used for energy. But research has shown that fat cells — particularly visceral fat cells — are biologically active.

One of the most important developments [since the mids] is the realization that the fat cell is an endocrine organ, secreting hormones and other molecules that have far-reaching effects on other tissues.

Before researchers recognized that fat acts as an endocrine gland, they thought that the main risk of visceral fat was influencing the production of cholesterol by releasing free fatty acids into the bloodstream and liver.

We now know that there's far more to the story. Researchers have identified a host of chemicals that link visceral fat to a surprisingly wide variety of diseases. Subcutaneous fat produces a higher proportion of beneficial molecules, and visceral fat a higher proportion of molecules with potentially deleterious health effects.

Visceral fat makes more of the proteins called cytokines, which can trigger low-level inflammation, a risk factor for heart disease and other chronic conditions.

It also produces a precursor to angiotensin, a protein that causes blood vessels to constrict and blood pressure to rise. A tape measure is your best home option for keeping tabs on visceral fat.

Measure your waistline at the level of the navel — not at the narrowest part of the torso — and always measure in the same place.

According to official guidelines, the bottom of the tape measure should be level with the top of the right hip bone, or ilium — see the illustration — at the point where the ilium intersects a line dropped vertically from the center of the armpit. Don't suck in your gut or pull the tape tight enough to compress the area.

In women, a waist circumference of 35 inches or larger is generally considered a sign of excess visceral fat, but that may not apply if your overall body size is large. Rather than focus on a single reading or absolute cut-off, keep an eye on whether your waist is growing are your pants getting snug at the waist?

That should give you a good idea of whether you're gaining unhealthy visceral fat. Visceral fat can be measured in a variety of ways. CT scans and full-body MRIs are the most precise, but they are expensive and rarely available, so investigators often use estimates based on waist circumference or waist size in proportion to height see "Gut check".

To ensure that they're not just measuring overall obesity, researchers also check whether a person's waist circumference is higher than average for her or his body mass index BMI.

Cardiovascular disease. Several studies have documented this effect. For example, a large study of European women ages 45 to 79 concluded that those with the biggest waists and those with the largest waists in relation to their hip size had more than double the risk of developing heart disease.

The risk was still nearly double even after adjustment for several other risk factors, including blood pressure, cholesterol, smoking, and BMI. Higher visceral-fat volume also has a deleterious impact on several other heart disease risk factors. It's associated with higher blood pressure, blood sugar levels and triglyceride levels, and lower levels of HDL good cholesterol.

Taken together, these changes, known as metabolic syndrome, create a serious risk for cardiovascular disease and type 2 diabetes. Researchers at Kaiser Permanente found that people in their early 40s with the highest levels of abdominal fat, compared with those who had the least abdominal fat at that age, were nearly three times more likely to develop dementia including Alzheimer's disease by their mids to early 80s.

Dementia was not associated with increased thigh size. The risks were highest for women who were both large-waisted and overweight or obese. The investigators believe that belly fat raises the risk of asthma more than other poundage because it has inflammatory effects throughout the body, including in the airways.

Breast cancer. A combined analysis of several studies found that premenopausal women with abdominal obesity the largest waist size in proportion to their height were at greater risk for breast cancer. Large waists were also linked to breast cancer risk among postmenopausal women, but that effect was not significant once BMI was taken into account.

Colorectal cancer. People with the most visceral fat have three times the risk of developing colorectal adenomas precancerous polyps than those with the least visceral fat. The relationship was found after many other risks were accounted for.

The researchers also confirmed that adenomatous polyps in the colon are associated with insulin resistance, which may be the mechanism that increases the cancer risk. Where you tend to gain fat depends on your genes, your hormones, your age, your birth weight smaller babies more readily add belly fat later in life , and whether you've had children women who have given birth tend to develop more visceral fat than women who haven't.

As young adults, women on average have less visceral fat than men, but that changes with menopause. You can't change your birth weight or your genes, and you can't hold off menopause.

But there are several ways you can minimize the accumulation of visceral fat. The good news is that because it's more readily metabolized into fatty acids, it responds more efficiently to diet and exercise than fat on the hips and thighs.

Here are some approaches that may help:. Keep moving. Exercise can help reduce your waist circumference. Even if you don't lose weight, you lose visceral belly fat and gain muscle mass. Engage in at least 30 minutes of moderate-intensity activity most days, such as brisk walking or bicycling at a casual pace.

Also create opportunities to add motion to routine tasks. For example, park farther from your destination and walk the rest of the way, take the stairs instead of the elevator, and stand while you talk on the phone. Studies have shown that you can help trim visceral fat or prevent its growth with both aerobic activity such as brisk walking and strength training exercising with weights.

Spot exercises, such as sit-ups, can tighten abdominal muscles but won't get at visceral fat. Exercise can also help keep fat from coming back. Eat right. Choose a balanced diet that helps you achieve and maintain a healthy weight.

Avoid products that seem to encourage belly fat deposition, especially simple sugars like fructose-sweetened foods and beverages. Don't smoke. The more you smoke, the more likely you are to store fat in your abdomen rather than on your hips and thighs.

Get your sleep. Too little is bad. A five-year study found that adults under age 40 who slept five hours or less a night accumulated significantly more visceral fat. But too much isn't good, either — young adults who slept more than eight hours also added visceral fat.

Free to everyone, these materials teach young people about common skin conditions, which can prevent misunderstanding and bullying. A dermatologist is a medical doctor who specializes in treating the skin, hair, and nails. Dermatologists care for people of all ages.

Small bulge of belly fat: Non-invasive fat removal treats stubborn fat that remains despite diet and exercise. Without making an incision, a dermatologist can permanently remove a pocket of unwanted fat. Non-invasive fat removal can be used on just about any area of the body.

The belly, flanks love handles , thighs, chin, neck, back, upper arms, and knees are all treatable. When you get non-invasive fat removal, a dermatologist uses either a handheld device or injections to destroy fat cells. The U. Food and Drug Administration FDA has approved several handheld devices for this purpose.

All devices are placed on or just above the skin. They work by sending cold, heat, or sound waves directly into the fat cells. Without injuring the skin, nerves, and other parts of the body, the devices can destroy fat cells. The injections contain an acid similar to bile acid, the substance that allows our bodies to digest fat.

Like bile acid, the acid in these injections dissolves fat cells. The FDA has approved these injections to treat a double chin. We are born with a certain number of fat cells. No matter how much weight we gain or lose, we still have the same number of fat cells.

We look heavier when we gain weight because the fat cells expand. When we lose weight, our fat cells shrink. Because non-invasive fat removal kills some fat cells, the targeted cells are gone forever. If you are treated with a device, you may notice some changes as early as 3 weeks.

Most people see the full effect between 3 and 6 months after the last treatment. Some people see the full effects earlier.

Liposuction delivers more-dramatic results. With non-invasive fat removal, the results are subtle. Your pants will feel a little looser or your belly a little flatter.

Most people find that they can return to their everyday activities immediately after treatment. After getting the injections to treat excess chin fat, some people will be extremely swollen for as long as 2 weeks.

Still, they can return to their normal activities. While there is usually no downtime, most people need to schedule time for office visits. Non-invasive fat removal generally requires more than one treatment session, and each session tends to last between 30 and 90 minutes.

Some sessions take longer.