Belly Fat vs Other Fat (know the difference)
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have you ever looked in the mirror and wondered if you’re fat without actually looking fat I mean literally like sometimes you can have a potbelly sometimes you can just be distended where you’re somewhat lean but you’re confused whether you’re fat or whether you’re just bloated or what well the fact is it could be visceral fat there can be people that are seemingly lean that have big bellies because they have a lot of visceral fat and a lot of times we hear that visceral fat is the worst kind of fat and the truth is it’s not good at all but there actually is a function to it but I’m gonna tell you in this video how you can reduce your visceral fat but I’m also going to give you a good physiological understanding of what it’s all about and the difference between sub-q and visceral at a real detailed level so you can get rid of what you need to get rid of you’re tuned into the Internet’s leading performance nutrition and fat loss channel new videos on Tuesday Friday and Sunday at 7 a.m. Pacific Time I want to make sure you hit that subscribe button and also turn on that little bell button so you can get notifications whenever I go live or post a new video let’s go ahead and let’s get right into the science ok so the first thing I want to talk about before I get into the whole visceral fat thing is sub-q fat ok sub-q fat is the fat that is underneath your skin on top of your muscle it’s the fat that we most think of when we think of fat it’s therefore cushion it’s therefore insulation and it’s therefore energy and all it is is a group of what are called adipocytes ok so it’s basically our storage form of triglycerides that ultimately get acted upon whenever we need energy so in our body says hey we’re deficient in food and we need energy it’s gonna act upon this fat right but it’s also therefore insulation it keeps us warm ok it keeps us warm whenever it’s cold out and things like that but there’s two different kinds of fat that we will have on our body we have brown adipose tissue and white adipose tissue white adipose is the main fat that we think of ok it’s the cushion it’s not very metabolically active then we have brown adipose tissue brown fat is actually okay there’s hard ways for us to determine if we have white or brown fat without doing a lot of studies right brown fat actually generates heat without ATP it has what’s called uncoupling protein which basically allows I’m gonna go complex here for a second basically allows a proton to transfer from the outside to the inside basically creating its own energy so the creation of this energy creates heat so brown fat creates heat white fat just kind of hangs out there but anyway those are the different kinds of sort of adipose tissue that you’ll see sub-q but today I want to focus more on visceral see visceral fat surrounds the organs right visceral fat is inside our abdomen in between our organs and it’s therefore cushion with the organs but it also has other not-so-pleasant metabolic effects you see because the fat cells and visceral fat are larger they end up releasing a lot more in the way of inflammatory cytokines this is the main reason why visceral fat is bad they release a lot of inflammation and they release that inflammation right into our liver and right into our vital organs because it’s right there but there’s more to it than just that – you see it’s so metabolically active it basically takes on a life of its own so it gets acted upon by a lot of different things it has more glucocorticoid receptors it has more Adreno genic receptors and it just overall responds to stress so because they’re more sensitive to the stress and the glucocorticoids and things like that that’s why you will find a lot of times if people get stressed out they’ll start storing fat in their abdomen and they may not look fat but they actually start looking more distended so if you ever get stressed out you might notice that you’re storing more in the way of that visceral fat that’s because it’s more metabolically active in that way now why does this actually happen for those of you that care I’m gonna touch on a study really quick that’s pretty interesting researchers over at the University of Illinois in Chicago did a deep dive and they took a look at my snout mice they’re type of fat is usually the same kind of fat that we would have as visceral fat okay they have a lot of brown fat they have a lot of visceral fat as their actual body fat so even though this study was done on mice it’s very very relevant they found that they had a specific gene known as TR IP BR – okay hear me out on this I promise it’ll make sense we’re just gonna call it trip okay this trip gene triggers very specific inflammatory responses to occur whenever overeating occurs so what they would find is that if something over ate the trip gene would activate and cause inflammation to occur and therefore cause more damage but also more fat cells they found that when they eliminated the trip gene that the mice could for eat and not gain fat okay so it shows that the trip gene has a lot to do with why it comes so dangerous it releases so much inflammation so what’s the correlation we have a lot of trip gene in our visceral fat so correlation does not equal causation but it sounds like it’s this one gene that makes visceral fat so much more dangerous than regular adipose tissues without the rest of our body so the real question is how the heck do we get rid of this stuff and what’s it gonna take okay so when it comes down to it it’s really pretty easy and these are a couple things that I usually talk about quite often the first one is implementing high intensity interval training just a couple times per week there’s a study those published in the Journal of Sports Medicine and physical fitness that found when they looked at 39 different test subjects and broke them into two groups one group that went ahead and did four days per week traditional weight training gym workout and the remainder did a gym workout plus two days per week of hit that the hip group saw two point two percent fat reduction in their visceral fat okay the other group did not see that so the visceral fat was directly targeted by hit probably because the bodies under extreme stress you’re stressing the body out which activates the Adreno genic receptors which activates that immune response that adrenaline response within the specific visceral fat that causes it to get activated and get burned whereas it normally wouldn’t quite as much the other way is another one that I talk about all the time and that’s fasting but this isn’t just tom’s tool hour being the fasting advocate here okay there is a study those published in nutrition journal that found that just fasting for a period of eight weeks of like intermittent fasting subjects lost 1.5 pounds of pure visceral fat okay that’s a lot of fat when you’re talking about the visceral setting that’s a lot of metabolic hormonal damage that you’re reversing or at least eliminating from hiring in the first place so pretty powerful stuff but why does this happen okay here’s the why and here’s why it’s super important you can explain this to all your friends and you can just drill it into your own mind okay when we fast white adipose tissue turns into visceral yeah literally it turns normal adipose sub-q tissue into visceral tissue if you were to stop me right there I would sound crazy why would that be good why would we ever regular adipose tissue to turn into just visceral tissue well the fact is the visceral tissue is more metabolically active and it’s gonna get burned faster in a fasting state simply because it’s closer and activated with the portal veins so basically you get energy quicker so when you’re fasting in your body’s stressed out and it’s in a mode of actually burning fat the visceral fat is going to dump its fat cells first so the adipose tissue and the rest of our body gets genetically turned into visceral fat then the visceral fat gets burned because we’re under stress with more glucocorticoid receptors more adrenaline receptors things like that and because it has a direct link to the liver to create ketones or energy from the fat pretty powerful stuff so if you’re suffering from like a belly that you don’t really understand why it’s there try some hit or try one or two days of fasting because it makes a huge difference but at the end of the day don’t hate on the visceral fat it’s still an energy source for the body but we just need the proper mechanisms in place so that the body can take our out of host tissue turn into visceral and then burn it and incinerate it and get rid of it for life so as always make sure you’re logged in on my channel and I’ll see you in the next video
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Belly Fat vs Other Fat (know the difference) – Thomas DeLauer
Two kinds of adipose tissue are found in mammals:
white adipose tissue (WAT); visceral & subcutaneous
brown adipose tissue (BAT)
Adipose tissue, or fat, is an anatomical term for loose connective tissue composed of adipocytes
In mammals, two types of adipose tissue exist: white adipose tissue (WAT) and brown adipose tissue (BAT)
White adipose tissue is the most common and is the fat that so many of us complain of acquiring
Brown adipose tissue is present in small mammals (e.g., mice) and in newborn humans – most of it disappears in adult humans
Adipose tissue is primarily located beneath the skin, but is also found around internal organs
In the integumentary system, which includes the skin, it accumulates in the deepest level, the subcutaneous layer, providing insulation from heat and cold
Around organs, it provides protective padding
Adipose tissue is an anatomical term for loose connective tissue composed of adipocytes
Brown adipose tissue, which derives its color from rich vascularization and densely packed mitochondria, is found in various locations
White adipose tissue serves three functions: as a source of energy, mechanical cushion, and heat insulation
As a source of energy: there are some constraints on the use of fat as fuel – most animals cannot convert lipids into carbohydrates
Subcutaneous fat is the protective body wrap located under the epidermis, the outermost layer of skin.
The degree of insulation is dependent upon the thickness of this fat layer. For example, a person with a 2-mm layer of subcutaneous fat will feel as comfortable at 15°C as a person with a 1-mm layer at 16°C
Visceral Adipose Tissue
Visceral fat is tucked between your organs and adds to belly fat
It is made of several adipose deposits that can contribute to glucose intolerance, insulin resistance, hypertension, dyslipidemia and coronary artery disease
This fat can be stored deep in your midsection, surrounding your lungs, heart, digestive tract and liver
Subcutaneous vs Visceral
Visceral fat compared with subcu. Fat contains a larger number of inflammatory and immune cells, and a greater percentage of large adipocytes
Why Visceral is Worse than Subcutaneous
It’s been long-known that visceral fat is more dangerous than subcutaneous fat, but how visceral fat contributes to insulin resistance and inflammation isn’t fully understood
A study published in The Journal of Sports Medicine and Physical Fitness had 39 adults volunteered to participate in this eight-week intervention study
Twenty three participants performed regular gym training 4 days a week (C group), whereas the remaining 16 participants engaged twice a week in HIIT and twice in regular gym training (HIIT-C group) as the other group.
54 obese women were randomized to either the IFCR-liquid (IFCR-L) or IFCR-food based (IFCR-F) diet
The trial had two phases: 1) 2-week weight maintenance period, and 2) 8-week weight loss period.
Body weight decreased more in the IFCR-L group (3.9 kg) versus the IFCR-F group (2.5 kg).
Fat mass decreased similarly in the IFCR-L and IFCR-F groups (2.8 kg and 1.9 kg, respectively)
Visceral fat was reduced by IFCR-L (0.7 kg, or 1.5 lbs) and IFCR-F (0.3 kg, or 0.6 lbs) diets
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