11 Silent Health Risks Common in South Asian Genetics

3. Visceral Adiposity ("Thin Outside, Fat Inside") — What You Need to Know

The phrase "thin outside, fat inside" describes a pattern common among South Asians: normal-looking weight with hidden belly fat around organs. This visceral fat raises the risk for diabetes and heart disease more than fat under the skin. Standard BMI cutoffs miss this pattern, so waist circumference and waist-to-hip ratio are better simple checks. If your waist circumference is above recommended thresholds, your doctor may recommend further scans or metabolic testing. Countering visceral fat doesn’t require a dramatic change. Strength training, adding protein to meals, avoiding long, late-night heavy dinners, and cutting back on sugary drinks help reduce internal fat. Also consider how often festival eating or weekend heavy meals occur—regular patterns matter more than occasional feasts. Family walks after dinner, or short resistance sessions at home, can shift body composition over months, not years, and improve long-term risk.