Dr Amir Khan, a GP known for his ITV appearances, has warned that carrying fat around the waist can be a sign of visceral fat, which is linked to serious health conditions such as heart disease and type 2 diabetes. In a recent Instagram video, he criticized common weight loss advice for focusing on appearance rather than health.
Visceral Fat vs. Subcutaneous Fat
Dr Khan explained that there are two main types of fat stored in the body. Subcutaneous fat lies just under the skin and is visible, while visceral fat is deeper and surrounds internal organs. While some visceral fat is normal, too much can increase the risk of type 2 diabetes, heart disease, and other conditions.
Why Belly Fat Matters
According to Dr Khan, extra pounds around the midsection can indicate visceral fat. He emphasized that losing belly fat is not about conforming to beauty standards but about health. Around two in three adults in England are overweight or obese, making this a widespread concern.
How to Lose Visceral Fat
Dr Khan claimed that visceral fat is easier to lose than subcutaneous fat because the body metabolizes it faster. He recommended several lifestyle changes: a combination of aerobic and strength-building exercises, reducing refined sugars, increasing fiber and protein intake, prioritizing seven to eight hours of sleep per night, and managing stress levels, as high cortisol can increase visceral fat.
Waist-to-Height Ratio
The British Heart Foundation recommends using the waist-to-height ratio to assess belly fat. To calculate it, measure your waist at the midpoint between the bottom of your ribs and the top of your hips, then divide by your height. A ratio of 0.5 or above indicates a need to lose weight to reduce heart and circulatory disease risk.
