Belly fat in obese women and men isn’t all the same.
The difference depends on if the person regularly exercises or is sedentary.
A University of Michigan study has uncovered that obese people who engage in long-term exercise develop healthier fat tissue in their bellies when compared to those who don’t exercise regularly.
Obesity means being at least 20% over one’s ideal weight.
The study looked at two groups of adults with obesity: One group consisted of 16 individuals who had exercised at least four times a week for over two years (the average was 11 years), while the other group included 16 individuals who had never exercised regularly.
The researchers compared the fat tissue in the belly area, just under the skin (known as subcutaneous fat), from both groups.
They found significant differences in the fat tissue of those who exercised regularly.
Belly Fat of Obese Who Exercise vs. Those Who Are Sedentary
Exercisers had fat tissue with improved biological and structural features that enabled better fat storage.
Their fat tissue contained more blood vessels, more mitochondria (the “powerhouses” in each cell) and beneficial proteins that help with metabolism.
They also had less of a type of collagen that can hinder fat burning, and fewer inflammatory cells.
On the other hand, those who didn’t exercise regularly lacked these positive characteristics in their fat tissue.
Why is all of this important?
This research is important because it provides information on the type of fat storage that’s healthier.
Subcutaneous fat is considered the best place for fat to be stored.
Having the ability to store fat in this area more efficiently means there’s less need to store fat in dangerous locations: around the organs or inside the organs themselves (think of a marbled piece of steak).
When fat accumulates in dangerous areas, it can lead to serious health problems such as cardiovascular disease and liver issues.
Nonalcoholic fatty liver disease, for instance, is becoming a major concern for obese women and men, where excess fat builds up in this organ and can lead to cirrhosis or even liver cancer.
The findings also support the idea that regular exercise doesn’t just burn calories — it can modify the way the body stores fat, especially if that exercise is sustained over the long term.
While exercise alone doesn’t always prevent weight gain, it can help the body better manage the fat it does accumulate.
In fact, the study suggests that when weight gain does occur in people who regularly work out, it gets stored more in the subcutaneous fat instead of in more harmful areas around the organs.
Fat around the organs is known as visceral fat. You can’t be healthy with excess visceral fat.
The study also involved growing fat tissue in a laboratory using cells taken from both the exercisers and inactive participants.
The cells from the exercisers developed into healthier fat tissue, further supporting the idea that regular physical activity leads to more effective fat storage.
Researchers now plan to further explore how this healthier fat tissue functions compared to the fat tissue of non-exercisers.
They will also investigate whether different types of exercise or varying intensities could produce better results in modifying fat tissue.
Overall, this study, whose results were published in 2024, shows the benefits of consistent exercise — not just for weight management but also for improving how the body stores fat and how this affects overall health in the long run.
HIIT for Burning Fat in the Belly
High Intensity Interval Training: HIIT alternates between short bursts of intense exercise and brief recovery periods. Obese people can do HIIT.
Recovery periods may last 20 seconds to a few minutes. These are called rest intervals.
HIIT is highly effective for burning fat, including belly fat, due to its calorie burning efficiency and ability to increase metabolism long after the workout.
Here are HIIT guidelines for very overweight people.
Lorra Garrick is a former personal trainer certified through the American Council on Exercise. At Bally Total Fitness she trained women and men of all ages for fat loss, muscle building, fitness and improved health.
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