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Whether it’s pleasantly plump or straight like a string bean, bodies come in all shapes and sizes. That shape isn’t necessarily an indicator of overall health. But storing fat in different areas of the body can be a strong predictor for certain diseases, including stroke, diabetes, heart disease and others, according to the Harvard T.H. Chan School of Public Health.
One important indicator of body shape is fat — both the type of fat someone carries and where it’s carried on the body. Not all bodily fat is created equal.
“Fat that you can squeeze is called subcutaneous fat, and it’s much harder to lose,” says Tamyra Rogers, MD, a family medicine practitioner in San Antonio, Texas. Subcutaneous fat sits under the skin and is found primarily in the thighs and butt, says Rogers. It has some health benefits, including storing energy for the body and protecting bones and muscles from injury. Too much subcutaneous fat can increase the risk of disease as well, according to the Cleveland Clinic.
Then there’s visceral fat, which is always dangerous according to Dr. Rogers. Visceral fat is undetectable from the outside and surrounds vital organs like the pancreas, liver, stomach and intestines. A September 2017 study published in
Then there’s visceral fat, which is always dangerous according to Dr. Rogers. Visceral fat is undetectable from the outside and surrounds vital organs like the pancreas, liver, stomach and intestines. A September 2017 study published in PLOS One revealed that visceral fat — particularly in women — was strongly associated with cardiovascular disease, insulin resistance and hypertension.
To measure visceral fat, place a tape measure just above your hipbone around your bare stomach. Make sure the tape is level, relax, exhale and measure without sucking in. If this measurement is greater than 35 inches for women and 40 inches for men, that’s an unhealthy amount of fat according to Mayo Clinic.
Read more: Not All Body Fat is Bad: Here’s What You Need to Know
1. Apple Shape
People with an “apple shape” carry fat in their midsection with less fat on their arms, hips and legs. This is the type of body shape with the most associated health risks.
According to Dr. Rogers, inflammatory diseases associated with high levels of visceral fat include cardiovascular disease, diabetes and an increase in endometrial, breast and colon cancers. In a July 2019 study of 156,000 postmenopausal women published in JAMA Network Open, subjects who carried extra fat in their midsection had a much higher likelihood of death from cancer and cardiovascular disease than women without midsection fat, even after adjusting for socioeconomic status and other lifestyle factors.
Read more: How Much Cardio a Day to Lose Belly Fat?
People who carry fat in their butt and hips with less fat in the shoulders and bust are considered “pear shaped,” says Lina Velikova, MD, PhD, a clinical immunologist and professor at the Medical University of Sofia at Bulgaria.
“Being pear-shaped is safer since fat stored in legs has little potential of reaching vital organs,” Dr. Velikova says. “On the other hand, people with this body type often develop problems with their veins and joints since they’re being asked to support a lot of weight.”
3. Straight or Ruler Shape
A common misconception is that people with a straight or “ruler-shaped” body — meaning no areas of visible fat — are generally healthy. Looks can be deceiving, Dr. Velikova says. “Just because their fat isn’t located in a specific place, like with an apple or pear-shaped body, doesn’t mean they don’t have it,” she says.
This concept is often referred to as “skinny fat,” meaning that although someone might have a healthy Body Mass Index (BMI), they still carry visceral fat around their internal organs. This presence of fat can lead to the same type of health problems as people with an apple shaped appearance, says Dr. Velikova.
“It’s common with this body type that you can lose bone density over time, which can lead to osteoporosis,” she says, adding that people with lean figures often have a harder time building muscle — something that’s necessary for good bone density.
Does this sound like you? Then maybe it’s time to lean into a Mediterranean diet. One August 2019 study published in the Journal of Hepatology found that a low-carb Mediterranean diet — along with 180 minutes of exercise per week — was effective for reducing visceral fat stores.
4. Hourglass
When your hips and bust are similarly sized and you have a narrow waist, you’ve got an hourglass figure. For years, experts have considered this “healthiest” body shape since the waist-to-hip ratio is low, according to Dr. Rogers. Those with an hourglass shape tend not to have a lot of the associated health risks that the other body types have, but they can still carry visceral fat near their internal organs or extra subcutaneous fat around their stomach area, she adds.
Read more: How to Get Rid of Visceral Fat
The tricky part? Visceral fat can’t be seen or easily measured, says Dr. Rogers, who uses a specialized scale and MRI in her own practice to differentiate between visceral and subcutaneous fats in her patients. The best bet for keeping visceral fat at bay is a diet full of healthy fats, low carbohydrates and regular exercise, she says.
