The ITV doctor has spoken out about common belly fat advice and explained what leads to serious health risks
A doctor has suggested that the popular notion of ‘blitzing belly fat’ could be “all wrong” in a new alert on Instagram. Dr Amir Khan, a familiar face on ITV daytime shows where he discusses different health topics, claimed that people are often fed “nonsense” about how to tackle their ‘tummy fat’.
He said: “Now, too often, weight advice is wrong [and] focused on all the wrong things. Trim down for the beach season or show off those rock-hard abs – that’s nonsense, of course.”
He added: “We should want to get healthy, not thin or ripped. Now, if you are carrying extra pounds around your midsection, know that losing belly fat is more than conforming to unattainable beauty standards, because the weight we carry in our abdomen can be a sign of health concerns that are more than skin deep.”
The practising GP, who frequently appears on programmes such as Lorraine and Good Morning Britain, explained that everyone carries two distinct types of fat. The first being subcutaneous, which resides just beneath the skin, and visceral fat – the kind that penetrates deeper.
While most would gladly shed the visible fat, it’s the one that runs much deeper that could significantly increase your risk of health conditions such as type 2 diabetes, heart disease, dementia and more. The ITV regular claimed that both genetics and lifestyle choices contribute to the amount of this deeper fat we carry on a daily basis, reports the Express.
What causes visceral fat?
The subcutaneous fat you can pinch on the surface is largely cosmetic. The deep visceral belly fat wraps around internal organs and actively affects how the body works, often releasing substances that can increase the risk of developing serious, chronic illnesses.
According to Chemist 4 U, visceral fat builds up when there’s an imbalance between the calories consumed and the energy your body expends. Lifestyle choices, hormonal factors, and genetics all contribute, explaining why some individuals carry more abdominal fat than others, even when maintaining a healthy weight.
Common causes of this type of fat include:
- poor diet
- lack of exercise
- high stress levels
- increased alcohol intake
- menopause
- genetics – body shape and metabolism are partly inherited
Medical tests can precisely measure visceral fat levels, though some home methods can provide a reasonable estimate. Simply measure around your bare abdomen, just above your hip bones.
Measurements over 35 inches for women or 40 inches for men indicate heightened risk. Even slim-looking individuals can harbour high visceral fat levels – a body type often referred to as “TOFI” (thin outside, fat inside). This is why waist circumference and body composition offer more reliable health risk indicators than BMI alone.
How can I manage visceral fat?
Whilst you cannot specifically target visceral fat, it can be reduced through overall weight loss. Dr Khan suggests it is actually “easier to get rid of” visceral fat than more visible subcutaneous fat.
In his video, he suggested: “This is because [visceral fat] is metabolised quicker, and your body can get rid of it in things such as your sweat or even your pee. To help the process, think about doing a variety of exercises – things that get your heart rate pumping and build muscle.”
The British Heart Foundation claimed that the most effective type of exercise to help you lose fat overall – including fat around your middle – is aerobic exercise such as walking, dancing, running or swimming. When you do aerobic exercise, your heart works harder to pump blood around your body to deliver oxygen to your muscles as you exercise.
The medic also recommended that people should limit the amount of refined or added sugar they consume and aim to include more fibre and protein in their diet. He highlighted that getting at least seven hours of sleep a night might also make a difference, and reducing stress can prevent cortisol spikes, which can lead to the desire to eat more, and in turn create more visceral fat.
Visceral fat is more metabolically active and tends to respond quickly to lifestyle changes. Regular moderate-intensity exercise, such as brisk walking, is highly effective.
