You’re already aware that having excess isn’t good for you. But did you know that different types of come with different health implications? That’s right. Your won’t-budge belly pudge comes in two forms: visceral and subcutaneous . In this video, we’re focusing on the former. Visceral is the kind that snuggles up to your organs, underneath your ab muscles where you can’t see or touch it. While it may be hidden, visceral can do lots of damage.

Visceral causes the body to release cytokines, which are proteins that affect insulin production, as well as increase inflammation in the body. In case you missed it, inflammation is associated with a lot of different , including heart and type 2 diabetes. The fatty acids and inflammatory factors released by visceral may travel directly to the liver, where they affect cholesterol production and insulin resistance.

Another annoying thing about visceral ? As women get older, they tend to gain more in their bellies—instead of their hips or thighs. Ugh. 
RELATED: 10 Reasons Your Belly Isn’t Going Away

The good news is that a balanced diet and regular cardio sessions can help you maintain a healthy middle. Opt for veggies, lean proteins, and healthy fats (hi, avocado!) and ditch processed carbs and added sugars when you can. Add heart-pumping sweat sessions to your fitness regimen too, like this samba dance routine that’s actually fun—and burns fast. 

Want to learn more about belly ? Watch the video above to find out why it’s often called “toxic ” and how you can measure yours.