Marla Ahlgrimm: Visceral Fat and Women's Health

As women, we often get caught up in the idea that our body mass index (BMI) is the one number we need to know to evaluate our overall health. According to Marla Ahlgrimm, that's not the case. A woman's health is determined by multiple factors, and body fat distribution is one of them. Today, the women's healthcare expert explains what visceral fat is and why it matters for women.

What Is Visceral Fat?

There are two main types of fat in the body: visceral fat and subcutaneous fat.

Marla Ahlgrimm explains that subcutaneous fat is the fat you can pinch underneath your skin. It's essentially the fat that jiggles when you walk. In contrast, visceral fat is stored deeper within the abdomen, where it surrounds organs such as the liver, intestines, and pancreas.

You can't see visceral fat, and you can't determine how much someone has by looking at their BMI alone. A woman can have a perfectly healthy BMI while still carrying an unhealthy amount of visceral fat.

Why Does Visceral Fat Matter?

Visceral fat matters because it's more than just stored body fat. It is metabolically active, meaning it releases substances that can increase inflammation and contribute to insulin resistance and other metabolic changes.

Marla Ahlgrimm cautions that women with higher amounts of visceral fat may be at an increased risk for type 2 diabetes, cardiovascular disease, high blood pressure, fatty liver disease, and metabolic syndrome.

If You Can't See Visceral Fat, How Do You Know If You Have Too Much?

The easiest way is through a body composition assessment, which your healthcare provider may be able to perform or recommend.

Another clue is waist circumference. While it isn't a perfect measure, carrying more weight around your waist than you used to can sometimes be a sign that you're accumulating more visceral fat.

But Don't Women Naturally Carry More Fat Around Their Hips and Thighs?

Yes. During a woman's reproductive years, estrogen encourages the body to store more fat around the hips and thighs. As estrogen levels begin to decline during perimenopause and menopause, fat distribution often changes.

Many women notice more fat accumulating around the abdomen, even if the number on the scale hasn't changed very much. This shift is a normal part of the hormonal transition, although one of the more frustrating parts of it!

So, Is Visceral Fat Just a Cosmetic Concern?

Absolutely not.

Visceral fat is a health concern, not simply a cosmetic one. Unlike subcutaneous fat, which sits just beneath the skin, visceral fat surrounds vital organs and is more closely linked to chronic health conditions.

The goal isn't to have a perfectly flat stomach. The goal is to reduce your risk of future health problems and support your long-term metabolic health.

How Can You Reduce Visceral Fat?

Marla Ahlgrimm says visceral fat tends to respond to comprehensive lifestyle changes rather than any single diet or exercise program.

Regular aerobic exercise combined with strength training can help reduce visceral fat while preserving valuable muscle mass. Eating adequate protein, choosing a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, and limiting excess alcohol, added sugars, and highly processed foods can also support a healthier body composition.

The good news is that visceral fat often responds well to these healthy lifestyle habits.

Is All Weight Gain During Menopause Visceral Fat?

No.

Women tend to gain weight during menopause and perimenopause simply because of their hormones. And even a little abdominal weight gain is not cause for panic. 

Marla Ahlgrimm reminds us that weight redistribution is a normal part of aging. However, the goal is to stay healthy at all ages, and keeping a watch on the body's visceral fat is just one way to do that during the exit of our reproductive years.