Subcutaneous and visceral fat: What’s the difference?

You may want to lose body fat but might not know exactly where fat is stored in your body. That’s when knowing the difference between subcutaneous fat and visceral fat can be handy.  

The main difference between the two main types of body fat is that subcutaneous fat is the fatty tissue beneath the skin and visceral fat is the fatty tissue that lines internal organs. 

“An easy way to think about it is that you can pinch subcutaneous fat on your arms and stomach,” says Dr. Samuel Choi, an internal medicine provider at Aurora Health Care. “Whereas visceral fat is commonly known as your ‘belly fat.’” 

Visceral fat is deeper in the body, so it’s impossible to see unless you have a full body scan. You can get a general sense of your visceral fat percentage by measuring your waist circumference. An increased waist circumference can often indicate a higher level of visceral fat. 

You can utilize your BMI metrics and waist circumference to get a general sense of your subcutaneous fat levels. 

Health risks of subcutaneous and visceral fat 

While having a certain amount of both types of body fat is normal and healthy, too much can lead to certain health risks. 

If you have a high percentage of visceral fat or subcutaneous fat, you may be at an increased risk for: 

• Heart disease 
• Type 2 diabetes 
• Stroke
• High cholesterol 
• High blood pressure
• Non-alcoholic fatty liver disease 
• Sleep apnea 
• Kidney disease 

“Visceral fat is more harmful than subcutaneous fat,” says Dr. Choi. “It’s more metabolically active and therefore produces signals that cause low-grade inflammation, so it’s important to keep it in check.” 

Genetics and family history can often determine the amount of subcutaneous and visceral fat you have, but you still have some control over it

Help reduce your subcutaneous and visceral fat percentage by: 

• Limiting your alcohol consumption 
• Maintaining a healthy diet 
• Exercising regularly with a focus on cardio and strength training 
• Getting good sleep 
• Managing stress 

Are you trying to watch your weight? Take a free online quiz to learn your healthy weight range.