Types of Belly Fat: Visceral vs. Subcutaneous Explained – What You Need to Know for Better Health
When we talk about weight gain or having a “belly,” it’s easy to assume all fat is the same. But not all belly fat behaves in the same way, and knowing the difference between the types can help you take better care of your health.
The two main types of belly fat are visceral fat and subcutaneous fat. They may sound similar, but they affect your body in very different ways.
What Is Subcutaneous Fat?
Subcutaneous fat is the soft fat that sits just under your skin. It’s the kind you can pinch around your belly, hips, arms, and thighs.
👉 Key points:
- It makes up about 90% of the fat in your body.
- It stores energy, helps keep you warm, and protects your muscles and bones.
- It is generally not harmful unless it becomes excessive.
Subcutaneous fat is often the reason people feel self-conscious about their appearance, especially when it collects around the waistline. While it may not look ideal to some, it’s not the most dangerous fat.
What Is Visceral Fat?
Visceral fat is the fat stored deeper in your belly, wrapping around your internal organs like the liver, pancreas, and intestines. Unlike subcutaneous fat, you can’t see or feel visceral fat from the outside.
👉 Key points:
- It makes up a smaller portion of your body fat but is far more dangerous.
- It produces hormones and chemicals that can lead to health problems.
- It is linked to conditions such as:
- Heart disease
- Type 2 diabetes
- Stroke
- High cholesterol
- Certain cancers
Even if you’re slim on the outside, you could still have too much visceral fat, especially if you don’t exercise or eat a healthy diet.
How Can You Tell Which Fat You Have?
- Subcutaneous fat is easy to spot. If you can pinch it, it’s subcutaneous.
- Visceral fat, on the other hand, tends to make your belly feel hard and bloated. A large waistline is often a sign of too much visceral fat.
Doctors can measure visceral fat using imaging scans like MRI or CT, but these aren’t always necessary unless you’re at high risk.
✅ A general guide:
- Women: Waist over 35 inches (88 cm) may indicate too much visceral fat.
- Men: Waist over 40 inches (102 cm) may be a warning sign.
What Causes Belly Fat Buildup?
Both types of belly fat are caused by a mix of:
- Eating too many processed and sugary foods
- Lack of physical activity
- Poor sleep
- Chronic stress
- Ageing (metabolism slows down over time)
In men, visceral fat is more common, while women are more likely to store fat subcutaneously—especially around the hips and thighs.
Can You Lose Visceral and Subcutaneous Fat?
Yes — the good news is both types of belly fat can be reduced with healthy changes to your lifestyle.
🔹 Tips to Burn Belly Fat:
- Eat more whole foods – fruits, vegetables, lean proteins, and healthy fats.
- Avoid sugary drinks and snacks – they are linked to increased visceral fat.
- Exercise regularly – a mix of cardio (like walking or cycling) and strength training works best.
- Sleep well – aim for 7–8 hours per night.
- Reduce stress – high stress levels increase cortisol, a hormone that encourages fat storage.
You don’t need extreme diets. Consistency and balance are the key to losing belly fat safely.
Final Thoughts
Understanding the types of belly fat can help you focus not just on appearance, but on your long-term health. While subcutaneous fat is visible and mostly harmless, visceral fat is hidden but more harmful.
By making small, steady lifestyle changes, you can reduce both types of fat and lower your risk of serious health conditions. Remember, it’s not about being perfect — it’s about progress and looking after your body from the inside out.
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