Where is your body store fat? Tips to reduce belly fat and follow a healthy diet

To lose extra fat around your body, it is important to know where your body stores fat. This article will explain where fat usually goes, give you tips to reduce belly fat, and talk about a healthy diet to help you lose weight.
Where is your body store fat? Tips to reduce belly fat and follow a healthy diet

Where is your body store fat?

Our bodies store fat in different areas, like the belly, hips, and thighs. However, in this article, we will look into the specific areas where the body try to store fat because having too much fat around the body can be harmful to our health.

Types of fats stored in our body

1. Subcutaneous Fat: The Visible Layer

What is Subcutaneous Fat?

Subcutaneous fat is the layer of fat located just under the skin. It's the fat we can see and feel when we pinch our skin, which can inspire people to try losing weight. Besides its appearance, subcutaneous fat also helps keep us warm and acts as an energy store.


Subcutaneous fat is spread all over the body but is more visible in specific areas, like the belly, thighs, and buttocks.

Health Implications

Having too much subcutaneous fat can affect how someone looks, but it's usually seen as less harmful to health than other types of fat. Still, where this fat is located in the body might affect the risk of certain health issues.

2. Visceral Fat: The Secret Threat

What is Visceral Fat?

Visceral fat is the hidden, internal fat that surrounds important organs such as the liver, pancreas, and intestines. Unlike the fat we can see under the skin (subcutaneous fat), visceral fat isn't visible, making it a more harmful factor for health problems.


Deep inside your belly, visceral fat surrounds organs, affecting their function and potentially causing various health problems.

Health Implications

Research has linked high levels of visceral fat to a higher chance of metabolic problems, heart diseases, and issues with insulin. It's crucial to know about and handle visceral fat for your overall health.

3. Brown Fat: The Metabolic Powerhouse

What is Brown Fat?

Brown fat, also known as brown adipose tissue (BAT), is a special kind of fat with a unique job in the body's metabolism. Unlike white fat, which stores energy, brown fat produces heat by burning calories.


Brown fat is mainly found in small pockets around the neck, shoulders, and spine.

Health Implications

Research indicate that making brown fat more active could help in managing weight by burning extra calories. The role of brown fat in controlling body temperature and metabolism is a fascinating area in the search for effective weight control.

4. White Fat: The Energy Storage

What is White Fat?

White fat is the most usual type of fat, and it stores energy. This is the fat that gathers when we eat more calories than our body needs.


White fat is found all over the body, but it is more in specific areas like the belly and thighs.

Health Implications

Even though white fat is important for storing energy and providing insulation, having too much of it is linked to being overweight and various health issues, like diabetes and heart diseases.

Tips to Reduce Belly Fat

Regular Exercise:

Doing regular exercise, like walking fast, jogging, or cycling, and strength training can help burn calories and decrease body fat. Try to do at least 150 minutes of moderate-intensity aerobic activity every week and include strength training exercises twice a week.

Incorporate High-Intensity Interval Training (HIIT):

HIIT workouts include short bursts of intense exercise followed by short periods. This type of workout has been shown to help reduce belly fat. Consider adding HIIT workouts to your exercise routine, start slowly and consult with a fitness professional if needed.

Increase Fiber Intake:

Eating foods with lots of fiber, like fruits, vegetables, whole grains, legumes, and nuts, can make you feel full for a longer time and help you eat fewer calories. Try to include these foods in your daily meals to help with weight loss and reduce belly fat.

Reduce Refined Carbohydrates and Added Sugars:

Eating refined carbohydrates (e.g., white bread, pasta, baked goods) and added sugars (e.g., soda, candy, sugary snacks) can make you weight gain and increased belly fat. Go for whole grains, cut down sugary drinks, and choose healthier snacks to avoid these foods that promote belly fat.

Eat More Protein:

Eating foods with plenty of protein, like lean meats, fish, eggs, dairy, beans, and tofu, can make you feel full and reduce cravings. Making sure you have enough protein in your meals might help you eat fewer calories and lose belly fat.

Practice Portion Control:

Eating the right amount can stop you from eating too much and help with weight loss. Try using smaller plates, pay attention to when you're hungry or full, and don't eat until you feel too full. Being mindful of portion sizes can really help in reducing belly fat.

Stay Hydrated:

Drinking enough water can speed up your metabolism and help with losing weight. It also keeps you from feeling bloated and supports a healthier digestive system. Try to have at least 8 cups (64 ounces) of water every day.

Here's a 30-day diet plan with an exercise routine:

Day 1-30:

Breakfast: A bowl of upma or poha.

Mid-morning snack: Seasonal fruit; consider an apple or orange.

Lunch: For a meal, have two bowls of cooked vegetables, a bowl of yogurt, and one piece of flatbread (roti).

Snack: A scoop of whey protein (choose one that fits your body and budget) and a banana.


To lose belly fat, you need a mix of regular exercise, a healthy diet, and lifestyle changes. While targeting fat loss in just one area isn't possible, following the advice in this article for reducing overall body fat can help you get a slimmer waistline and better overall health. Just remember, sticking to your plan and being patient are crucial for success on your weight loss journey.
Remember to consult with a healthcare professional or a registered dietitian for personalized advice and guidance that fits your unique needs and condition.

Frequently Asked Questions (FAQs)

1. Can you spot-reduce belly fat?

You can't target just one area for fat loss: it's not possible. To reduce belly fat, focus on lowering overall body fat by exercising regularly and maintaining a healthy diet.

2. What exercises are best for reducing belly fat?

Doing both cardio exercises like jogging or swimming and strength training with activities like weightlifting or bodyweight exercises can burn calories and help decrease belly fat.

3. Are all fats bad for belly fat?

No, not all fats are bad. It's good to include healthy fats from foods like avocados, nuts, seeds, and olive oil in your diet. But remember to eat them in moderation because they are high in calories.

4. Can stress contribute to belly fat?

Yes, chronic stress can raise cortisol levels, a hormone linked to storing fat around the belly. Managing stress through techniques like exercise, meditation, and getting enough sleep can help lower stress levels.

The information provided in this blog post is for general information purposes only. Before starting any new exercise, routine or making significant changes to your diet, it is advisable to consult with a healthcare professional or certified fitness trainer. Results may vary based on individual factors, and we do not guarantee specific weight loss results by this specific diet.

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