Not All Belly Fat Is Bad—Here’s How Exercise Can Support Healthy Fat and Prevent Disease

Dealing with stubborn belly fat can be an uphill battle, especially when you’re on a weight loss journey. But while we often think of that extra weight in our midsection as bad, belly fat isn’t just about looks—location matters, too. And it turns out, some types of belly fat are healthier than others. A recent study shows regular exercise supports healthier fat tissue, and in turn, reduces the risk of chronic diseases.

To learn more about this discovery, we talked to Phyllis Pobee, MD , weight loss physician and founder of GeneLean360°. They help us understand the science behind belly fat, why where it’s stored matters and the importance of exercise for our health.

The different types of belly fat

Belly fat usually refers to two types of fat stored in the abdomen: visceral and subcutaneous. Visceral fat, which you can’t see, surrounds our internal organs including the stomach, liver and intestines. “Visceral fat is more dangerous because it’s associated with higher risks of heart disease and diabetes ,” explains Dr. Pobee.

“Subcutaneous fat, on the other hand, lies just under the skin and isn’t as metabolically active or harmful.” We can pinch this fat on various body parts besides the belly, including the glutes, thighs and upper arms.

Aging

How To Get Rid of Menopause Belly Fat and Lose Weight Naturally

Menopause comes with a lot of changes. Changes to your mood, sleep, energy levels and physical body. Indeed, many women struggle with weight gain during menopause, specifically around the midsection. Here, we explain what causes this and how to get rid of menopause belly fat naturally. What causes menopause belly fat and weight gain? “I […]

What were the findings of the healthy belly fat study?

A study published in the journal Nature Metabolism on September 10, 2024, found that years of endurance exercise can remodel abdominal subcutaneous fat tissue in adults with obesity. Importantly, this change protects against the harmful effects of visceral fat accumulation.

To investigate the impact of exercise on fat tissue, researchers at the University of Michigan recruited 32 adults with obesity. Participants were divided into two groups: consistent long-term exercisers and non-exercisers. Despite having similar appearances, body fat percentages and weight distributions, the exercisers exhibited distinct differences in their fat tissue composition. These include the following:

• Healthier fat tissue: Exercisers had subcutaneous fat tissue with increased blood vessels, reduced inflammation and beneficial protein expression (this determines how effectively the tissue can store and mobilize energy, impacting metabolic health.)
• Reduced visceral fat risk: The positive changes in fat tissue observed in exercisers may help prevent the accumulation of harmful visceral fat.
• Fat tissue expansion: The ability of fat tissue to expand and store fat subcutaneously is beneficial in preventing the accumulation of visceral fat.

What determines where belly fat is stored?

Importantly, belly fat behaves differently based on where it’s located. “While many view all belly fat as harmful, the reality is more complex,” explains Dr. Pobee. “Fat distribution is largely influenced by genetics. For example, some individuals are predisposed to store fat around their midsection due to genes like the FTO gene.”

Additionally, environmental factors like your diet, exercise routine and stress levels can also affect how much and where belly fat is stored.

How exercise supports healthy belly fat

“Exercise has a profound impact on how our bodies store and manage fat,” says Dr. Pobee. “Regular exercise can transform fat cells, reducing inflammation and making them more efficient at storing and releasing fat in a healthy way.” In other words, your body takes more energy from stored fat when you exercise than when you don’t.

Exercise also helps increase metabolic function. “This study shows that exercise increases blood vessel formation in fat tissue, making it more metabolically active,” explains Dr. Pobee. “By exercising, individuals with certain genetic markers may see a significant reduction in inflammation, which enhances fat metabolism and decreases the risk of developing metabolic conditions. This is particularly important for those with a genetic predisposition to insulin resistance.”

Wellness

Experts Explain the Connection Between Belly Fat and Chronic Pain in Women

While it’s nice to be able to zip up your favorite old pair of jeans again, the most important aspect of your weight is its impact on your overall health. Monitoring your body fat  helps assess risk factors associated with extra body fat including heart disease, high blood pressure, type 2 diabetes, gallstones, breathing problems […]

What you can do to help support healthy belly fat

“For women over 30, especially those in menopause, hormonal changes and genetics contribute to the shift in fat distribution, often leading to more belly fat,” says Dr. Pobee. However, regular exercise can help maintain healthy fat tissue and prevent excess visceral fat.

If you’re looking to incorporate more physical activity into your daily routine, Dr. Pobee advises to start small: “Starting with low-impact exercises like walking , yoga or light resistance training can be incredibly beneficial. The key is consistency and a personalized approach.”

Other helpful tips include:

• Find activities you enjoy: Choose activities that you find enjoyable, which can include dancing or swimming.
• Make it a habit: Aim to move most days of the week.
• Involve friends and family: Exercise with friends or family members for added motivation and support.
• Seek professional guidance: Consider consulting a healthcare provider or fitness professional for personalized advice.

More on the benefits of exercise:

Add This Type of Exercise to Your Plan For Maximum Brain Health Benefits

Is Walking a Good Workout? Experts Respond With Tips

Interested in Yoga? Experts Explain the Different Types + the Mind-Body Benefits You Can Expect

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .