Chemistry of Hidden Fat

Health & Lifestyle

By Kaajal Luckraz

Friday — Fri-nally!

Papa is an avid daily gym enthusiast who likes to do it all by himself, based on what his online feeds tell him. As he changes into his gym clothes, he hops onto the scale, which gives him good news. He looks at himself in the mirror and cannot help but think about the copious dinner he will have after his session, while wondering why his belly has started protruding…

“Regular walking remains one of the most underrated forms of exercise. Strength training helps build muscle and improve insulin sensitivity. Resistance exercises, swimming, cycling, and interval training can all help reduce visceral fat. Interestingly, many exercises we practise in gyms today are simply movements humans used to perform naturally every day…” Pic – CNN

We often think obesity is something we can visibly see: a number on a weighing scale, a larger clothing size, or a higher BMI. But modern medicine is teaching us something important — you can look “normal weight” on the outside and still be metabolically unhealthy on the inside. This is what we call metabolically obese normal weight (MONW).

In Mauritius, because of our Asian phenotype, this conversation is more important than ever. Anecdotally, if we look around us, we can see that weight-related health problems are becoming increasingly common. Recent surveys suggest that nearly 75% of Mauritians are overweight or obese. Yet, even among those who appear slim, many may still carry dangerous fat internally. This is visceral fat.

The Chemistry of Fat

Visceral fat is very different from the fat we can pinch under the skin. It surrounds vital organs such as the liver, pancreas, and intestines. It is metabolically active and inflammatory. Visceral fat tissue acts like an active chemical factory inside the body — like an organ, in fact!

It releases inflammatory chemicals called cytokines that continuously send the body into a state of silent inflammation. Over time, these chemicals cause an imbalance in nearly all bodily systems, leading to insulin resistance, hormonal disruption, mitochondrial dysfunction, and systemic inflammation.

Signs You May Have Hidden Fat

Many people with MONW feel generally fine, which is why it often goes unnoticed. Possible signs include fatigue after meals, sugar cravings, difficulty building muscle, and increased abdominal fat despite a normal weight.

One of the simplest ways to assess risk is by looking at:

1. Waist measurements: For the Asian population, risk begins at a lower waist measurement of more than 80 cm for females, as compared to 80–88 cm for a normal population.

2. Waist-to-hip ratio: Calculated as waist circumference divided by hip circumference. For women, a ratio of 0.75–0.79 is the healthy range, while for men, 0.85–0.89 represents moderate risk.

Sometimes the tape measure can reveal more than the weighing scale and general blood work.

The Pharmacist’s Perspective

The body is remarkably adaptable. You can improve and become metabolically stronger, and the focus does not have to be solely on becoming thinner.

1. We need to rethink our relationship with food. What you consume and what you spend in energy depends greatly on your baseline. If your baseline calorie intake is already very high, your body adapts to it. This is why many people struggle to lose weight despite “trying.” The body becomes accustomed to excess intake and low movement.

Food was originally meant to nourish the body — to sustain life, energy, and health. Today, food has also become entertainment, comfort, celebration, and convenience. We eat while watching screens, driving, socialising, and scrolling. We order takeout more and we eat out more. The reality is that many families hardly cook at home anymore.

Yet, healthy home cooking does not need to be expensive, complicated, or dependent on imported superfoods. Nutrition can still exist in simple foods. A humble tin of pilchards makes for a famous “rougaille saumon.” Pair it with vegetables, pulses, and farata, and there you have a nutritious, affordable, and balanced meal that leaves our taste buds sated too!

2. We need to revisit our protein intake. Protein is critical for ageing adults, people losing weight, and sedentary individuals — not just for gym-goers or athletes. A 70 kg person aiming for metabolic health and muscle preservation may benefit from around 105 g/day. However, remember that we generally absorb about 30 g at a time (equivalent to 100 g of cooked chicken breast, 120 g of fish, or 2 cups of cooked lentils). So be wise and mix your sources; the quality of proteins matters.

Should you decide on a protein supplement, speak to us. We will help you understand your whey protein from your casein protein, your plant-based protein, and even the latest trending collagen protein. Remember that supplementing protein is not for everyone, and you should seek medical advice from a healthcare professional before doing so. Social media is known to have many AI-driven characters and sites which might not be giving you the right advice.

3. We must also rethink movement. Let’s take another look at ourselves in the mirror. In my eyes, it tells us what the body was designed to do. We have two arms designed to lift, carry, and work. We have two legs designed to walk, climb, and run.

Our bodies were built for movement, yet modern living has engineered movement out of daily life. Staying active daily is different from formal exercise; simple movements throughout the day significantly improve glucose metabolism.

Regular walking remains one of the most underrated forms of exercise. Strength training helps build muscle and improve insulin sensitivity. Resistance exercises, swimming, cycling, and interval training can all help reduce visceral fat.

Interestingly, many exercises we practise in gyms today are simply movements humans used to perform naturally every day. The farmer’s carry at the gym is literally carrying heavy loads while walking. Pulling exercises resemble drawing water or performing manual labour. Even wringing is now a trending gym move — yet hand-spinning our clothes after washing used to be a normal part of daily life!

4. Improving sleep. Poor sleep alters hunger hormones and increases fat storage. During deep sleep, growth hormone is released, muscle repair occurs, and metabolic recovery happens. Poor sleep increases hunger hormones and decreases satiety hormones. This reflects in more cravings, emotional eating, and late-night snacking, reducing insulin sensitivity in as little as a week!

5. Managing stress — stress promotes the “skinny fat” profile. Under chronic stress, people move less, protein intake worsens, cortisol stays elevated, and inflammation rises. The body then tends to preserve fat and lose muscle, especially around the abdomen, liver, and visceral organs.

Final Reflection…

I have not really told you anything you do not already know.

Deep down, most of us already know we should move more, eat better, sleep earlier, and take care of our bodies. The real difference lies in whether we are willing to take the first step, create new habits, remain consistent enough for those habits to transform our health over time, and pass it on to the Teenager of the family, the Tiny Human and Baby Bronny.

Kaajal Luckraz attained her MPharm degree and qualified as a pharmacist at King’s College London.

Mauritius Times ePaper Friday 29 May 2026