Healthy Lifestyle Reduces Visceral Fat, UK Study Reveals

New research from the University of Oxford reveals that a combination of healthy eating and regular exercise can significantly reduce harmful visceral fat, which is associated with increased risk of metabolic diseases. The study highlights the importance of not just weight loss but also the location of fat storage in the body, particularly around vital organs.

Researchers tracked over 7,200 middle-aged adults in the United Kingdom for an average of seven years, examining how lifestyle changes impacted weight gain and fat accumulation. The findings, published in the journal JAMA Network Open, indicate that those who improved their diet and increased physical activity experienced slower weight gain and a lower risk of fatty liver disease compared to their less health-conscious peers.

Understanding Visceral Fat and Its Risks

While many are familiar with subcutaneous fat, the pinchable layer found just beneath the skin, visceral fat poses a more serious health threat. This dense, hidden fat accumulates around the abdomen’s organs and is strongly linked to conditions such as heart disease and type 2 diabetes. According to Dr. Shayan Aryannezhad, a key author of the study, “When people talk about changes in body weight, they often refer to a single number on the scale. But not all weight loss or gain is the same.”

The study reveals that participants who adopted healthier lifestyles gained, on average, 1.9 kilograms less total body fat and 150 grams less visceral fat compared to those with poorer lifestyle choices. This translates to approximately 7 percent of total body fat and 16 percent of visceral fat. Notably, the links between diet and exercise and visceral fat remained significant even after accounting for body mass index (BMI), indicating a direct impact of lifestyle changes on fat distribution.

Implications for Health and Aging

Furthermore, the researchers assert that the initial reduction in visceral fat suggests it is the first type of fat to decrease when individuals improve their diet and exercise habits. Dr. Nita Forouhi, another author of the study and a professor of population health and nutrition at the University of Cambridge, emphasizes the broader implications of these findings. “Improving diet and exercise in midlife can not only help with weight loss, but may also lower the risk of metabolic diseases and promote healthier aging,” she stated.

Despite the challenges presented by modern environments that often promote unhealthy eating and sedentary lifestyles, the study encourages making small, sustainable changes. Dr. Forouhi notes, “There is benefit from making small, sustained changes that lead to both healthier diets and increased energy expenditure.”

This research underscores the critical relationship between lifestyle choices and health outcomes, particularly in the context of aging populations. As awareness of the dangers of visceral fat grows, individuals are encouraged to prioritize healthier eating and active living to mitigate their health risks.