Types of Body Fat and Why They Matter

If you’ve read about health and weight loss, you’ve probably seen that belly fat can harm your well-being. And having a little extra weight around the middle is associated with plenty of not-so-great health and aesthetic effects. However, few people know that these problematic conditions are particularly associated with one of two types of body fat – and knowing the difference between the two may be key to staying healthy.

The Two Types of Body Fat: Subcutaneous and Visceral

Everybody has fat in their body. We need it to stay healthy. It stores energy, helps metabolize food, and insulates the body in colder conditions. Visible fat is called subcutaneous fat. “Subcutaneous” means under the skin, and that’s precisely where it is – the outermost layer of your body. An easy rule of thumb: If you can squeeze the fat with your fingers, it’s subcutaneous. People typically have subcutaneous fat around their hips, thighs, belly, and rear end. While too much subcutaneous fat isn’t good for you, it’s less dangerous than its counterpart – visceral fat.

Visceral fat is the fat you can’t see. It’s deeper in your midsection than subcutaneous fat and surrounds your stomach, intestines, and other vital organs. We need a certain amount of visceral fat, as it helps protect these organs from injury. But too much can be dangerous. Believe it or not, visceral fat only makes up about 10% of the fat in our bodies, but it has an outsized negative effect. Studies have shown that visceral fat is linked to Alzheimer’s Disease, cardiovascular disease, cancer, type 2 diabetes, and more. In short, it’s best not to have more visceral fat than you need.

How Much of Each Type of Fat Do You Have?

Knowing precisely how much subcutaneous and visceral fat you have is tough – this usually requires expensive imaging studies. But there are ways to estimate. In most people, subcutaneous fat makes up 90% of all the fat on their body, with visceral fat contributing the other 10%. So, to get a ballpark idea, you’d first measure your total body fat and then calculate 10% of that figure. (To measure your total body fat, and overall health for that matter, use a body fat scale or skinfold calipers, measure your waist circumference, and more. The National Academy of Sports Medicine has a variety of calculators to walk you through this process.)

Remember that the more subcutaneous fat you have, the more visceral fat you likely have. So, reducing your overall body fat percentage is a reliable way to reduce your visceral fat.

Strategies for Losing Visceral Fat

Fortunately, losing visceral fat is easier than its subcutaneous cousin. The methods for reducing fat, including visceral fat, are the same as those used for general weight loss. They include:

Calorie reduction. You will lose fat if you expend more calories than you take in. To reduce calories, focus on fresh vegetables, whole fruits, lean meats, and whole grains. Avoid processed foods and added sugars, such as cookies, chips, other packaged snacks, and alcohol.

Exercise. Aerobic exercise, such as running, walking, and swimming, increases calorie burn and helps you lose fat. According to current U.S. guidelines, adults need about 150 minutes per week of moderate-intensity aerobic activity for optimum health. Strength training a few days per week also helps increase muscle mass. Since muscle burns more calories than fat, you’ll also be attacking that visceral fat, even at rest.

Relax. When stressed due to work or personal issues, your body produces more cortisol hormone to help you cope. Cortisol also encourages your body to hold on to excess fat more than usual. Reducing stress through meditation, stretching, and getting plenty of rest can increase your fat loss.

Sleep. It’s well known that getting too little sleep, under six hours or so per night, is not great for your health. As you might have guessed, it can increase visceral fat in the body. Did you know that getting too much sleep can do the same thing? People who regularly get over eight hours of sleep may also increase the visceral fat they produce. So, aim for an optimized 7 to 8 hours a night if you are a typical adult. If you sleep less or more and can’t change the habit, consult the sleep specialist to know more about what schedule fits your body best.

Similarly, sleep apnea is a significant risk factor for excess weight and obesity. Sleep apnea is also caused by excess weight, so you can see how a vicious cycle could form. If your partner reports significant snoring, especially if you have pauses in breathing at night, you must speak to a specialist and get treated for your sleep apnea. Excess weight loss, especially with bariatric surgery, is a very effective way to improve this condition while addressing other metabolic disorders.

The Bottom Line

Belly fat refers to the fat stored around the abdominal region, including subcutaneous and visceral fat. Subcutaneous fat lies beneath the skin and is typically harmless, though it may affect appearance. Conversely, visceral fat surrounds internal organs like the liver, pancreas, and intestines. It is more metabolically active and associated with health risks, including heart disease, type 2 diabetes, and inflammation. While both types of fat contribute to increased waist size, visceral fat is particularly concerning due to its role in metabolic dysfunction and chronic disease development.