Body fat refers to the proportion of adipose tissue in body composition. It performs essential physiological functions: energy storage, thermal insulation, mechanical protection of organs, and hormonal regulation. Fat cells (adipocytes) produce leptin, a hormone that regulates appetite and energy expenditure. Insufficient body fat disrupts the production of sex hormones and compromises fertility; excess fat, particularly around the abdomen, promotes chronic inflammation, insulin resistance, and increases cardiovascular risk. The goal, therefore, is not to eliminate it, but to maintain it within a range appropriate for the individual’s profile.
Reference values vary by sex, age, and level of physical activity. As a general guide:
Visceral fat, located around the abdominal organs, is more harmful than subcutaneous fat and is a more reliable marker of metabolic risk than BMI alone. A flat stomach often reflects a reduction in this deep fat.
There are several methods for assessing body composition:
The most effective strategy combines a slight energy deficit, adequate protein intake, and a mix of physical activities. Lean protein sources (poultry, eggs, legumes) preserve muscle mass during fat loss, which is crucial for maintaining resting metabolic rate. Combining cardio and strength training optimizes fat burning while preventing muscle loss. Plant-based compounds such as green tea, known for its thermogenic properties, can support energy expenditure. At the same time, targeted drainage helps reduce water retention, which is often mistaken for excess body fat.
Visceral fat is closely linked to insulin resistance: the fatty acids released by this tissue disrupt hepatic insulin signaling, leading to elevated fasting blood sugar levels and, ultimately, an increased risk of type 2 diabetes. Stabilizing blood sugar levels—through a low-glycemic-index diet rich in fiber and protein—helps limit visceral fat storage and reduce associated systemic inflammation.
Some common approaches are counterproductive:
