No matter what your body shape, excess fat isn't good for your health.

In most people, about 90% of body fat is subcutaneous, the kind that lies in a layer just beneath the skin. If you poke your belly, the fat that feels soft is subcutaneous. The remaining 10% — called visceral fat — lies out of reach, beneath the abdominal wall.

Research has shown that fat cells — particularly visceral fat cells — are biologically active. The fat cell is considered an endocrine organ that secrets hormones and molecules affecting other tissues. Researchers have identified a host of chemicals that link visceral fat to a wide variety of diseases.

As women go through mid-life, the proportion of fat to body weight tends to increase — more than in men — and fat storage begins favoring the upper body over the hips and thighs. Even if you don't gain weight, your waistline can grow as visceral fat pushes out against your abdominal wall.

The good news is that visceral fat responds more efficiently to diet and exercise than fat on the hips and thighs. Here are some approaches that may help:

Move. Visceral fat responds well to both aerobic and strength training. Spot exercising does nothing to visceral fat.

Eat a balanced diet and avoid food that encourages belly fat, such as simple sugars, like sweetened foods, beverages, and alcohol.

Don't smoke. The more you smoke, the more likely you will store fat in your abdomen rather than on your hips and thighs.

Keep your mood in check. Middle-aged women who show more hostility and depressive symptoms tend to have more visceral fat — but not more subcutaneous fat.

Eating simple equals eating better.

Why is it so hard to lose weight over 50?!

Eating simple equals eating better.