What if the fat you're trying to lose is actually one of your best allies for staying healthy?
Did you know that not all fats act the same in your body and that location matters as much as quantity?
From avocados to visceral fat, understanding their differences can change your energy, metabolism, and disease risk.
In these lines, you'll discover which fats to prioritize, which ones to avoid, and how to measure what really matters, beyond the scale.
Ready to look at your body composition with different eyes?

Visceral Fat Index Calculator

Why is it important to know the different types of fat?

Understanding the different types of fat helps you make better dietary decisions.
Not all fats affect the body in the same way, so distinguishing between them is key to maintaining health.

1. Healthy fat: These are unsaturated fats, found in foods such as avocado, olive oil, and nuts.
   They help protect the heart and promote proper brain function.

2. Harmful fat: Trans fats and some saturated fats in excess are associated with cardiovascular problems.
   They are usually found in ultra-processed foods, fried foods, and industrial pastries.

3. Proper balance: Knowing the difference helps you balance your consumption.
   It's not about cutting all the fat, but rather choosing the options that provide real benefits.

The role of fat in health and metabolism

Fat is an essential macronutrient that is involved in vital processes in the body.
Far from being an enemy, it performs functions that ensure general well-being.

1. Energy source: Fat provides more than twice as much energy as carbohydrates or proteins.
   It is essential to maintain vitality and daily performance.

2. Vitamin Absorption: Vitamins A, D, E and K require fat to be absorbed.
   Without it, the body cannot properly utilize these micronutrients.

3. Hormonal regulation: Fats are involved in the production of hormones.
   They contribute to metabolic balance and the proper functioning of the reproductive system.

4. Protection and insulation: Fat tissue protects organs and helps maintain stable body temperature.

Common myths about fat that we need to clarify

There are many misconceptions about fat that create confusion about diet.
Breaking down these myths allows us to build a more conscious relationship with food.

1. “All fat makes you fat”: Not all fats are stored in the same way.
   Healthy ones boost metabolism and even help control weight.

2. “Saturated fat should be eliminated completely”: Consumed in moderate amounts and from natural sources, such as whole dairy or coconut, it is not always harmful.

3. “Trans fat is just like any other”: This type of fat is artificial and does pose a proven risk to cardiovascular health.
   Unlike the others, it does not provide any benefits and should be avoided.

4. “A low-fat diet is always the healthiest”: Fat deficiency can affect hormonal balance and nutrient absorption.
   The goal should be quality, not elimination.

Types of Body Fat: An Overview

The human body does not store fat evenly.
There are different types of body fat, each with specific characteristics and functions that influence health.

Main classification: visceral, subcutaneous and total fat

1. Visceral fat: Found around internal organs, such as the liver, heart, and intestines.
   It is linked to an increased risk of metabolic and cardiovascular diseases.

2. Subcutaneous fat: This is the fat that accumulates under the skin.
   It is felt in areas such as the abdomen, thighs, or arms and is usually less dangerous than visceral pain.

3. Total fat: Refers to the sum of all the body's fat reserves.
   It includes both visceral and subcutaneous tissue and is used as a global health indicator.

Difference between internal vs. external fat

Internal fat corresponds to visceral fat, which is not visible to the naked eye.
It is detected through specific studies and is the most worrying due to its relationship with chronic diseases.

External fat corresponds to subcutaneous fat.
It is what is observed physically and, although it can influence aesthetics, it does not always pose a direct risk to health if maintained at adequate levels.

Biological functions of each type of fat

1. Visceral fat: It intervenes in the production of hormones and in the protection of organs.
   However, in excess it can alter metabolism and generate inflammation.

2. Subcutaneous fat: Acts as an energy reserve and helps regulate body temperature.
   In addition, it acts as a shock absorber against external impacts or pressure.

3. Total fat: Reflects the body's ability to store energy and maintain metabolic balance.
   Its control is key to assessing general health.

Total body fat: concept and measurement

Total body fat is a global indicator that allows us to know the proportion of fat in relation to the total body weight.
Its measurement helps assess health risks and design personalized diet and exercise plans.

What is total body fat?

It is the percentage that fat mass represents in relation to total body weight.
Includes both subcutaneous and visceral fat.
It should not be confused with body weight, as two people with the same weight can have very different percentages of fat.

Most commonly used methods to measure it (BMI, bioimpedance, DEXA)

1. Body mass index (BMI): It is a formula that relates weight and height.
   Although frequently used, it does not distinguish between muscle mass and fat.

2. Electrical bioimpedance: Uses a low-intensity electrical current to estimate body composition.
   It is a practical and accessible method, although it may vary depending on the body's hydration.

3. DEXA densitometry: Considered one of the most accurate methods.
   It uses low-intensity X-rays to differentiate bone, muscle and fat mass.
   It is common in clinical and research studies.

Healthy body fat ranges by age and gender

Healthy ranges vary depending on factors such as sex and age.
Staying within these values is essential to prevent health problems.

1. Adult men: Between 10 % and 20 % is generally considered a healthy range.
   In athletes, it can go down to 6 %.

2. Adult women: Between 18 % and 28 % is considered adequate.
   In athletes, it can be reduced to 15 %.

3. Older adults: Values tend to increase naturally with age.
   A healthy range may be between 20 % and 30 % in men and 25 % and 35 % in women.

Subcutaneous fat: the most visible

Subcutaneous fat is the most easily perceived in the body.
It is found beneath the skin and, although it is often associated only with aesthetics, it performs important functions for health.

Definition of subcutaneous fat

It is the type of fat that accumulates directly under the skin.
It acts as an energy reserve, a thermal insulator and a protective layer against impacts or external pressure.
Unlike visceral fat, it does not surround internal organs.

Common areas where it accumulates (abdomen, thighs, arms)

The distribution of subcutaneous fat varies according to genetic, hormonal and lifestyle factors.

1. Abdomen: One of the most common areas, especially in men.
   Excess intake can affect appearance, although it does not always indicate a direct health risk.

2. Thighs and hips: Common in women due to hormonal factors.
   It usually accumulates in the form of visible “pads” that, although aesthetically pleasing, do not pose the same danger as visceral fat.

3. Arms and buttocks: Areas where it can also be stored, generating visible volume on the external part of the body.

Benefits and risks of subcutaneous fat

Subcutaneous fat performs useful functions, but it can also have negative consequences if it accumulates in excess.

1. Benefits:

• Protects organs from external impacts.

• Helps maintain body temperature.

• It serves as a reserve of accessible energy.

1. Risks:

• In excess, it can hinder mobility and affect self-esteem.

• It can be related to overweight and obesity, increasing the likelihood of developing insulin resistance.

• Although less dangerous than visceral fat, high levels of subcutaneous fat are often accompanied by the accumulation of internal fat.

Key Difference: Subcutaneous vs. Visceral Fat

Subcutaneous fat is visible and palpable under the skin.
It is more related to physical appearance than to direct health problems.

Visceral fat, on the other hand, accumulates around internal organs.
It is not visible to the naked eye and is more associated with metabolic diseases such as type 2 diabetes, hypertension, and cardiovascular problems.

Understanding this difference is essential to avoid confusing aesthetics with real health risks.

Visceral fat: the most dangerous

Visceral fat is considered the most harmful to health.
Although not visible to the naked eye, its presence in the body has a strong impact on metabolism and the risk of chronic diseases.

Definition of visceral fat

It is the fat that accumulates around the internal organs in the abdominal cavity.
Unlike subcutaneous fat, it cannot be detected by simply pinching the skin and requires medical studies to be measured accurately.

Location within the body (abdominal organs)

Visceral fat is deposited between the major organs of the abdomen.
It is mainly concentrated around the liver, intestines, pancreas and, to a lesser extent, the kidneys and heart.
This proximity to vital organs explains its strong relationship with metabolic disorders.

Health risks associated with visceral fat

Excess visceral fat disrupts normal organ function and promotes inflammatory processes in the body.
This translates into a higher likelihood of developing serious illnesses.

Cardiovascular diseases

Visceral fat releases inflammatory substances and fatty acids that affect the circulatory system.
It contributes to the buildup of plaque in the arteries, which increases the risk of hypertension, heart attacks, and strokes.

Type 2 diabetes

Excess visceral fat interferes with the action of insulin.
This causes insulin resistance, one of the main triggers of type 2 diabetes.
In addition, it creates an imbalance in blood glucose levels, increasing metabolic complications.

Liver and kidney problems

The accumulation of visceral fat in the liver promotes the development of non-alcoholic fatty liver disease.
This condition can progress to liver inflammation and cirrhosis.

In the kidneys, the pressure generated by abdominal fat and metabolic alterations increase the risk of kidney failure.
It is also related to the development of stones and progressive loss of kidney function.

How visceral fat is measured in practice

Visceral fat cannot be assessed with a simple physical examination.
Its detection requires specific methods that allow us to know its quantity and distribution within the body.

1. Computed tomography (CT) and magnetic resonance imaging (MRI): They are the most precise techniques.
   They allow direct visualization of the fat around the organs.
   However, they are usually reserved for clinical cases due to their cost and complexity.

2. DEXA densitometry: In addition to measuring total fat and muscle mass, this study distinguishes between subcutaneous and visceral fat.
   It is one of the most widely used methods in sports research and medicine.

3. Advanced Electrical Bioimpedance: Some modern equipment offers estimates of visceral fat.
   Although not as accurate as DEXA, they are practical and accessible for clinical use and for monitoring in gyms.

4. Measuring abdominal circumference: It is a simple and economical method.
   A waist greater than 94 cm in men and 80 cm in women may indicate excess visceral fat.
   It does not measure accurately, but it serves as an early warning.

The choice of method depends on the objective: preventive control, clinical diagnosis or sports monitoring.

Difference between visceral fat and body fat

Although they are often confused, visceral fat and body fat are not the same.
Body fat is the total fat reserves in the body, while visceral fat is only part of that total, with a much greater impact on health.

Relationship between visceral fat and total fat

Total body fat includes both subcutaneous and visceral fat.
This means that a person may have a body fat percentage within a normal range, but with a high proportion of visceral fat.

This imbalance occurs because the body distributes fat differently depending on genetic, hormonal, and lifestyle factors.
Therefore, measuring total fat alone does not always reflect the true health risk.

Why visceral fat is more harmful than subcutaneous fat

1. Critical Location: Visceral fat is deposited around vital organs such as the liver, heart, and pancreas.
   This proximity favors the alteration of its normal functions.

2. Metabolic impact: Releases fatty acids and pro-inflammatory hormones directly into the bloodstream.
   This increases the risk of insulin resistance, hypertension and high cholesterol.

3. Silent risk: Unlike subcutaneous, visceral is not visible or palpable.
   This causes many people to underestimate their presence until serious health problems arise.

Examples of body composition with a high percentage of visceral fat

1. Thin person with excess visceral fat: Although they have a normal weight on the scale, they may have a prominent abdomen and internal fat accumulation.
   It is known as “hidden obesity” or TOFI phenotype (Thin Outside, Fat Inside).

2. Retired athlete with low muscle mass: After ceasing intense activity, muscle loss can cause the body to store more visceral fat even without significant weight gain.

3. Adults with chronic stress and poor diet: Excess cortisol, combined with a sedentary lifestyle and a diet rich in ultra-processed foods, often causes visceral fat accumulation even if the body weight is not very high.

Internal vs. external fat: a practical approach

Understanding the difference between internal and external fat is essential to correctly interpreting body composition.
Both perform biological functions, but their impact on health and physical appearance is not the same.

Definition of internal (visceral) fat

Internal fat, also called visceral fat, accumulates around the organs of the abdomen.
It is not visible to the naked eye and is usually detected through clinical studies such as DEXA or MRI.
Its excess is associated with an increased risk of metabolic and cardiovascular diseases.

Definition of external (subcutaneous) fat

External fat corresponds to subcutaneous fat.
It is found under the skin and is responsible for the visible volume in areas such as the abdomen, thighs and arms.
Although excessive amounts can affect mobility and self-esteem, they do not always pose a direct metabolic risk.

How to identify them in the human body

1. Visceral (internal) fat:

• It is not seen or felt directly.

• It is indicated when there is a bulging and hard abdomen, typical of the “beer belly”.

• Its measurement requires medical studies or indirect indicators such as abdominal circumference.

2. Subcutaneous (external) fat:

• It is visible and can be pinched under the skin.

• It usually feels soft to the touch in areas such as thighs, buttocks or arms.

• Its distribution varies according to sex, hormones and lifestyle habits.

Distinguishing between both types of fat helps to better assess health status and define personalized strategies to reduce risks.

Factors that influence fat accumulation

The accumulation of fat in the body does not depend on a single factor.
Genetic, hormonal, and behavioral factors influence where and how fat is stored.

Genetics and predisposition

Genetics influences how the body distributes and stores fat.
Some people tend to accumulate fat in the abdominal area, while others concentrate it in the hips and thighs.

In addition, genetic predisposition can affect basal metabolism, response to food, and the ease with which fat is gained or lost.
This explains why two people with similar habits can have very different results.

Sedentary lifestyle

Lack of physical activity reduces daily energy expenditure.
When ingested energy is not spent, the body stores it in the form of fat.

A sedentary lifestyle also decreases muscle mass.
This slows down the metabolism and promotes fat accumulation, especially in the abdomen.

Diet rich in trans fats and sugars

Excessive consumption of ultra-processed foods, fried foods, and sugary drinks promotes increased body fat.
Trans fats and simple sugars disrupt metabolism, raise glucose levels, and cause insulin resistance.

Furthermore, this type of diet is usually high in calories, which increases the likelihood of accumulating visceral and subcutaneous fat.

Stress and lack of sleep as triggers

Chronic stress increases levels of cortisol, a hormone that stimulates fat storage in the abdomen.
This increases the likelihood of accumulating visceral fat.

Lack of sleep disrupts the production of appetite-related hormones, such as leptin and ghrelin.
This leads to increased hunger, cravings for high-calorie foods, and a tendency to overeat.

Both factors, combined, create a perfect environment for the increase of internal and external fat.

Strategies to reduce visceral and subcutaneous fat

Reducing body fat requires a comprehensive approach.
Combining a proper diet, regular exercise, and healthy habits is the key to reducing both visceral and subcutaneous fat.

Balanced diet and calorie control

A balanced diet is the first step to controlling fat accumulation.

1. Prioritize natural foods: Fruits, vegetables, legumes, whole grains, fish, and nuts should form the basis of your diet.
   These provide fiber, vitamins and healthy fats that regulate metabolism.

2. Reduce ultra-processed foods: Avoid fried foods, processed pastries, sugary drinks, and products with trans fats.
   These promote the storage of visceral fat.

3. Portion control: Maintaining a moderate calorie deficit helps you lose fat without affecting muscle mass.
   A plan tailored to your lifestyle and energy expenditure is more sustainable than extreme diets.

Aerobic exercise and strength training

Physical activity is essential to mobilize fat reserves and improve body composition.

1. Aerobic exercise: Activities such as walking, running, swimming, or cycling help burn calories and reduce visceral fat.
   At least 150 minutes of moderate intensity exercise per week is recommended.

2. Strength training: Lifting weights or working with resistance maintains and increases muscle mass.
   A higher percentage of muscle increases resting energy expenditure, which facilitates the reduction of subcutaneous and visceral fat.

3. Ideal combination: Alternating aerobic sessions with strength training is the most effective strategy for achieving sustainable results.

Healthy habits: rest, hydration, and stress management

Lifestyle directly influences fat storage and loss.

1. Restful sleep: Sleeping between 7 and 9 hours a day regulates the hormones that control appetite and prevents the accumulation of abdominal fat.

2. Proper hydration: Drinking enough water boosts your metabolism and helps control hunger.
   Additionally, replacing soda and sugary drinks with water significantly reduces calorie intake.

Stress management: Practicing relaxation techniques such as meditation, yoga, or conscious breathing reduces cortisol levels.
This reduces the risk of accumulating visceral fat related to chronic stress.

Tools for your body transformation

In addition to good nutrition and training, having digital and strategic resources can boost results.
There are platforms designed to support personal and professional projects in the fields of fitness, health, and wellness.

NippyLaunch.com: Boost your fitness project with smart digital solutions

NippyLaunch.com offers digital tools designed for entrepreneurs and creators in the fitness sector.
Its focus is on facilitating the launch of online projects through solutions such as process automation, client management, and content optimization.

For example, if you want to create a personalized training program, this platform can help you design the digital component, from the website to the communication strategy.
This way, you can focus on your area of expertise while NippyLaunch takes care of the technical side.

CleefCompany.com: Strategic consulting for health and wellness brands

CleefCompany.com specializes in the growth of brands related to health and wellness.
Their strategic consulting services enable coaches, nutritionists, and industry professionals to better position themselves in the market.

With plans tailored to each stage of a project, they offer support in branding, digital marketing, and service scalability.
This makes it easier for a brand to not only reach more people, but also consolidate its reputation in the sector.

How these platforms can help you transform your lifestyle and goals

So much NippyLaunch.com as CleefCompany.com They act as strategic allies on the path to personal and professional transformation.

1. Digital support: Saves you time on technical tasks, so you can focus on your training and wellness goals.

2. Clear strategy: With their guidance, you can set realistic goals and create a results-focused action plan.

3. Sustainable impact: By integrating digital tools and consulting, they make it easier for your fitness or health project to sustain itself over time, enhancing your lifestyle and helping you achieve your goals.

Difference between visceral fat and body fat in men vs. women

Fat accumulation does not occur in the same way in men and women.
Hormones, genetics and metabolism determine clear differences in distribution and associated risks.

Typical fat distribution in men

In men, fat is usually concentrated in the abdominal area.
This is known as the android or “apple” shaped pattern.

Visceral fat is more prominent in the male body.
This explains why men tend to develop heart-related problems, hypertension, and type 2 diabetes more frequently.

Typical fat distribution in women

In women, fat accumulates mainly in the hips, buttocks and thighs.
It is known as the gynecoid or “pear” shaped pattern.

Subcutaneous fat predominates over visceral fat in childbearing age.
This type of distribution plays a biological role, serving as an energy reserve for pregnancy and lactation.

Hormonal changes and their impact on fat accumulation

1. In men:

• Testosterone levels partly regulate fat distribution.

• A decrease in this hormone, common with age, can promote an increase in visceral fat.

2. In women:

• Estrogen protects against excessive accumulation of visceral fat during the fertile stage.

• After menopause, the drop in estrogen changes the storage pattern.
  This causes a redistribution towards the abdomen and an increased risk of visceral fat.

3. In both sexes:

• Hormonal imbalance, whether due to aging, chronic stress, or illness, alters the way the body manages fat.

• This can increase the likelihood of abdominal obesity and metabolic complications.

Relationship between age and body fat

The passage of time directly influences how the body accumulates and distributes fat.
Hormonal changes, metabolism, and lifestyle cause body composition to evolve with each stage of life.

How body fat changes over the years

During youth, the metabolism is more active and the body tends to burn energy more easily.
As we age, energy expenditure decreases and the predisposition to accumulate fat increases, especially in the abdominal area.

The progressive loss of muscle mass also encourages the body to store more fat even if the total weight does not change significantly.

Critical stages: adolescence, adulthood, and menopause/andropause

1. Adolescence:

• It is characterized by an increase in body fat in women as a biological preparation for the reproductive stage.

• In men, testosterone stimulates greater muscle development and a lower percentage of fat.

2. Adulthood:

• In both sexes, a gradual reduction in basal metabolism begins.

• Bad habits (sedentary lifestyle, excess calories, stress) often promote the accumulation of visceral fat.

3. Menopause and andropause:

• In women, the decrease in estrogen causes a change in fat distribution, moving from the hips and thighs to the abdomen.

• In men, the drop in testosterone favors the increase in visceral fat and the loss of muscle mass.

Age-specific strategies

1. In adolescents:

• Promote a balanced diet and regular sports practice.

• Avoid extreme diets that can affect hormonal development.

2. In young adults:

• Incorporate strength training to maintain muscle mass.

• Regulate alcohol and ultra-processed food consumption to prevent abdominal fat accumulation.

3. In older adults:

• Prioritize quality proteins to preserve muscle and avoid sarcopenia.

• Practice low-impact activities such as walking, swimming, or yoga.

• Maintaining restful sleep and managing stress are key factors in slowing the increase in visceral fat.

The role of intestinal microbiota in visceral fat

The gut microbiota, made up of trillions of microorganisms that live in the intestine, plays a key role in metabolism and how the body stores fat.
An imbalance in these bacteria can promote the accumulation of visceral fat and increase the risk of metabolic diseases.

Recent studies on microbiota and metabolism

Scientific research has shown that the composition of the microbiota influences how the body processes nutrients.

1. Bacterial diversity: A diverse microbiota is associated with a more efficient metabolism and a lower risk of obesity.
   In contrast, a microbiota lacking in diversity is often associated with insulin resistance and visceral fat accumulation.

2. Production of short-chain fatty acids: Some gut bacteria produce compounds that improve insulin sensitivity and regulate appetite.
   This helps maintain a healthier energy balance.

3. Inflammation and metabolism: A bacterial imbalance (dysbiosis) can lead to chronic, low-grade inflammation.
   This process is directly linked to the development of visceral fat and diseases such as type 2 diabetes.

Probiotics and prebiotics to improve body composition

Consuming probiotics and prebiotics can promote a balanced microbiota and, therefore, better regulation of metabolism.

1. Probiotics: These are live bacteria present in foods such as yogurt, kefir, kombucha, or in specific supplements.
   It has been seen that certain strains, such as Lactobacillus and Bifidobacterium, help reduce the accumulation of visceral fat.

2. Prebiotics: These are non-digestible fibers that feed the beneficial bacteria in the gut.
   They are found in foods such as bananas, oats, garlic, onions, and asparagus.
   Its regular consumption enhances the growth of healthy microorganisms.

3. Probiotic + prebiotic synergy: Combined, they create a more favorable intestinal environment, improve digestion, regulate appetite, and may help reduce abdominal fat.

A lifestyle that includes a diet rich in fiber, fermented foods, and proper hydration is key to maintaining a balanced microbiota and protecting against excess visceral fat.

Stress and cortisol: allies of visceral fat

Chronic stress is one of the most influential factors in the accumulation of visceral fat.
This is due to the action of cortisol, a hormone that, in excess, alters metabolism and promotes the storage of energy in the form of abdominal fat.

How cortisol stimulates internal fat accumulation

1. Altered glucose metabolism: Cortisol raises blood sugar levels to provide quick energy.
   If that energy is not expended, the excess glucose is transformed into visceral fat.

2. Appetite stimulation: Cortisol increases the preference for foods rich in sugars and fats.
   This eating pattern contributes to the increase in abdominal fat.

3. Body fat redistribution: High cortisol levels cause the body to store more fat in the abdominal area rather than in other parts of the body.

4. Insulin resistance: Prolonged exposure to cortisol reduces the sensitivity of cells to insulin.
   This favors the development of metabolic syndrome and type 2 diabetes.

Techniques to control stress and protect your health

1. Regular physical activity: Exercise helps reduce cortisol levels and improves mood thanks to the release of endorphins.
   Activities such as walking, swimming or practicing yoga are especially useful.

2. Breathing and meditation techniques: Deep breathing, guided meditation, and mindfulness reduce the activation of the alert system and promote mental calm.

3. Restful sleep: Sleeping between 7 and 9 hours helps balance hormones related to appetite and stress.
   Insufficient sleep raises cortisol levels and promotes the increase of visceral fat.

4. Organization and time management: Planning tasks, setting priorities, and avoiding overload helps reduce the feeling of constant stress.

5. Social support: Maintaining healthy relationships and sharing concerns with family or friends contributes to emotional well-being and keeping cortisol under control.

Applying these strategies not only helps manage stress, but also reduces the risk of visceral fat accumulation and its health consequences.

Supplements and natural aids to control fat

In addition to diet and exercise, certain natural supplements can support body fat reduction.
They are not magic solutions, but they are useful complements when integrated into a healthy lifestyle.

Green tea and natural extracts

Green tea is one of the most studied supplements for fat loss.
Its catechin content, especially EGCG (epigallocatechin gallate), stimulates metabolism and promotes fat oxidation.

Other natural extracts also show positive effects:

1. Green coffee: Rich in chlorogenic acid, it can help reduce carbohydrate absorption and improve glucose utilization.

2. Garcinia cambogia: Contains hydroxycitric acid (HCA), related to appetite control.
   Its effectiveness is still debated, but some studies show moderate benefits.

3. Capsaicin: Present in hot peppers, it increases energy expenditure by stimulating thermogenesis.

Omega 3 and its role in fat reduction

Omega-3 fatty acids, found in oily fish, flax seeds, and walnuts, have direct effects on metabolism.

1. They improve insulin sensitivity, which promotes better use of glucose and less accumulation of visceral fat.

2. They reduce chronic inflammation, a key factor in obesity and resistance to weight loss.

3. They promote hormonal balance, supporting the regulation of appetite and energy metabolism.

Regular consumption of omega-3s, whether through food or supplements, is associated with a lower risk of abdominal obesity.

Supplements with scientific evidence

There are supplements that have scientific support for controlling body fat:

1. Protein powder: Helps maintain and increase muscle mass.
   A higher percentage of muscle increases resting caloric expenditure, facilitating fat loss.

2. Soluble fiber (psyllium, glucomannan): Delays gastric emptying, prolongs satiety and regulates blood sugar levels.
   Glucomannan, in particular, is approved by EFSA as a support in weight control diets.

3. Caffeine: Increases energy and thermogenesis.
   Consumed in moderation, it can enhance physical performance and fat oxidation.

4. Vitamin D: Adequate levels promote hormonal balance and metabolic health.
   Its deficiency is associated with greater accumulation of visceral fat.

The key is to use these supplements as a complement, never as a substitute for a balanced diet and an active lifestyle.

Technological tools to measure your progress

The use of technology makes it easier to monitor body composition and allows for more accurate assessment of changes.
These tools offer useful data to adjust your diet, training, and daily habits.

Bioimpedance scales

Bioimpedance scales work by sending a low-intensity electrical current through the body.
With this method, they estimate the percentage of fat, muscle mass, body water, and other indicators of body composition.

1. Advantages: They are affordable, easy to use, and allow for regular monitoring at home.

2. Limitations: Accuracy may vary depending on hydration, time of day, or scale model.

3. Recommendation: Always use them under similar conditions (fasting, same time, stable hydration) to obtain comparable measurements.

Mobile apps for body fat control

Mobile apps make it easy to record and analyze progress.

1. Data recording: Facilitates recording of weight, body measurements and fat percentages.

2. Integration: Many apps sync with scales, fitness trackers, and smartwatches.

3. Extra functionality: Some include hydration reminders, calorie tracking, and exercise plans.

These apps are helpful for staying motivated and visualizing progress over time.

Wearables for real-time tracking

Wearables, such as smartwatches and fitness trackers, offer continuous health-related metrics.

1. Activity monitoring: Measures steps, distance traveled, and calories burned throughout the day.

2. Heart rate and sleep: These control variables that influence fat accumulation, such as sleep quality and heart rate.

3. Real-time data: Allows you to adjust workouts instantly and monitor your physical progress more closely.

Combined with apps and smart scales, wearables provide a complete view of your body composition and help you make informed decisions to achieve your goals.

Practical cases and real examples

Different types of body fat do not manifest themselves in the same way in all people.
There are cases in which physical appearance does not reflect true health status, which highlights the importance of understanding body composition beyond weight.

People with low weight and high visceral fat

Some people have a normal or even low body mass index, but accumulate excess visceral fat.
This phenomenon is known as TOFI (Thin Outside, Fat Inside).

• Example: A thin adult who does not exercise, with a diet high in ultra-processed foods, can develop hard abdominal fat and risk of type 2 diabetes.

• Lesson: Weight on the scale doesn't always reflect metabolic health. Measuring visceral fat is key in these cases.

Athletes with more subcutaneous fat but good health

Athletes and physically active people may have more visible subcutaneous fat without it being a health problem.

• Example: A long-distance runner with fat in her thighs and hips, but with optimal levels of glucose, blood pressure and cholesterol.

• Lesson: Subcutaneous fat isn't always a risk marker. What matters is metabolic function and body balance.

Inspiring transformations with lifestyle changes

Many people manage to reduce their visceral fat and improve their health by adopting sustainable habits.

• Example: A 45-year-old man with abdominal obesity who, after incorporating aerobic exercise, strength training, and a balanced diet, significantly reduced his visceral fat in 6 months.

• Example: A 50-year-old woman in menopause who, thanks to a diet rich in protein and fiber, along with stress management techniques, managed to control the accumulation of abdominal fat.

• Lesson: Lifestyle changes, even gradual ones, have a huge impact on reducing visceral fat and improving overall quality of life.

Myths and truths about body fat

There are numerous beliefs surrounding body fat that generate confusion.
Clarifying these myths allows us to better understand how the body works and what strategies are truly effective for maintaining health.

Can localized fat be eliminated?

Myth: Doing specific exercises, such as sit-ups or squats, eliminates fat from that area.

TRUE: It is not possible to reduce fat in a localized manner.
The body loses fat overall and the distribution depends on genetic and hormonal factors.
For example, doing hundreds of sit-ups won't just eliminate belly fat, but it will strengthen the muscles in that area.

Is all fat bad?

Myth: To be healthy, you must completely eliminate fat from your diet and body.

TRUE: Fat is an essential nutrient.
Healthy fats, such as the monounsaturated and polyunsaturated fats found in avocados, olive oil, and oily fish, perform vital functions in the body.
The problem arises with excess trans and saturated fats combined with a sedentary lifestyle.

Does being overweight always imply excess visceral fat?

Myth: Every overweight person has high levels of visceral fat.

TRUE: It is not always like this.
An overweight person can accumulate more subcutaneous fat than visceral fat and maintain a relatively healthy metabolic profile.
Similarly, someone who is thin may have a high level of visceral fat and be at risk for cardiovascular disease.

The determining factor is not only total weight, but also body composition and the ratio of visceral to subcutaneous fat.

3 books recommended on Amazon about body fat and health

Reading specialized books is an excellent way to deepen your knowledge about body fat and its effects on health.
Below are three standout titles that combine scientific rigor with practical advice.

“The Secret Life of Fat” by Sylvia Tara

This book reveals the role of fat beyond just being an energy storage.
The author explains how fat functions as an endocrine organ that influences hormones, metabolism, and overall health.

• Ideal for those seeking to understand the biology of fat from a scientific and accessible perspective.

• Includes recent research and tips for more realistic weight management.

“Body Fat Solution” by Tom Venuto

Focused on fat loss from a practical perspective, this book debunks myths about miracle diets and routines.
Venuto proposes a method based on conscious eating, consistent training, and sustainable habit change.

• Recommended for those looking for a motivating and structured guide.

• Combines science and personal experience to offer a comprehensive approach.

“Why We Get Fat” by Gary Taubes

This title takes an in-depth look at the causes of body fat accumulation.
Taubes criticizes traditional calorie-based explanations and highlights the role of carbohydrates and insulin in weight gain.

• Perfect for readers interested in understanding the relationship between diet, metabolism, and fat storage.

• It offers an alternative perspective that invites us to rethink the way we understand nutrition.

Frequently Asked Questions about the difference between visceral fat and body fat

What is the main difference between visceral fat and total body fat?

Total body fat includes all fat stored in the body, both internal and external.
Visceral fat is only a portion of total fat and is located around internal organs, especially in the abdomen.

Is visceral fat more dangerous than subcutaneous fat?

Yeah.
Visceral fat is directly associated with metabolic and cardiovascular diseases.
Subcutaneous fat, although it can affect aesthetics and mobility, represents a lower risk to health when maintained at moderate levels.

How can I tell if I have excess visceral fat?

Excess visceral fat is not always visible.
Some indirect signs are a bulging, hard abdomen or a waistline greater than 94 cm in men and 80 cm in women.
For accurate measurements, studies such as advanced bioimpedance, DEXA, or MRI are required.

Can subcutaneous fat also be a health risk?

Too much, yes.
Although less dangerous than visceral fat, high levels of subcutaneous fat are often accompanied by internal accumulation.
This can increase the risk of being overweight, insulin resistance, and joint problems.

What habits help reduce visceral fat faster?

1. Balanced diet and calorie control.

2. Regular exercise, combining aerobic and strength.

3. Sleep between 7 and 9 hours daily.

4. Stay hydrated.

5. Reduce stress through relaxation techniques.

Is it possible to remove fat from only a specific area?

No.
Fat loss is general and depends on the body.
Localized exercises strengthen muscles, but do not eliminate fat from a single area.

Does genetics influence visceral or subcutaneous fat more?

It influences both.
However, the distribution of visceral fat is closely linked to hormonal and genetic factors.
This explains why some people accumulate more fat in the abdomen than in other parts of the body.

What is the relationship between stress and visceral fat?

Stress increases cortisol, a hormone that promotes the accumulation of abdominal fat.
In addition, it stimulates the appetite for foods rich in sugars and fats, which increases the increase in visceral fat.

What is the recommended body fat percentage for men and women?

• Adult men: between 10 % and 20 %.

• Adult women: between 18 % and 28 %.

• In athletes, the ranges may be lower.

• In older adults, it is normal for the healthy range to be wider.

What is the difference between internal and external fat in clinical practice?

Internal fat corresponds to visceral fat, located in the abdominal organs and with a high risk to health.
External fat corresponds to subcutaneous fat, visible under the skin and more associated with body aesthetics.
Both are measured and analyzed differently to assess complete body composition.

Conclusion

The key is not to fear fat, but to distinguish it.
Healthy fats support your heart, brain, and hormones, while excess visceral fat silently increases metabolic risk.
Measuring carefully, combining strength and cardio, sleeping well, managing stress, and prioritizing real foods will bring you closer to a sustainable balance.
Genetics and age play a role, but your habits determine the direction of change.
Rely on tracking tools and, if needed, strategic advice to stay on track.
In short: choosing quality, understanding your biology, and acting consistently will transform your health from within.
Now tell me.
What did you discover about your own body fat type and what first change are you committed to trying this week?