The Healthiest Way to Carry Fat: A Guide to Visceral vs. Subcutaneous Fat

January 4, 2026 •

5 min read

According to the American Council on Exercise, a healthy body fat percentage for non-athlete men is between 14% and 24%, while for non-athlete women it is between 21% and 31%. The location and type of fat stored within these percentages profoundly impact overall health, making the 'how' of carrying fat as important as the 'how much'.

Quick Summary

The healthiest way to carry fat involves minimizing dangerous visceral fat, which surrounds organs, and prioritizing subcutaneous fat, which lies just under the skin. Improving fat distribution is achieved through a balanced diet, exercise, and stress management.

Key Points

Visceral vs. Subcutaneous: The key to healthy fat storage lies in minimizing visceral (deep abdominal) fat and maintaining appropriate levels of subcutaneous (under-the-skin) fat.
Visceral Fat Dangers: Excess visceral fat increases the risk of serious conditions like type 2 diabetes, heart disease, and certain cancers.
Dietary Strategy: A diet high in soluble fiber, lean protein, and healthy fats, while low in sugar and refined carbs, helps reduce visceral fat.
Exercise Matters: High-intensity interval training (HIIT) is particularly effective for burning visceral fat, while strength training helps build muscle mass that burns calories.
Stress and Sleep: Managing stress and getting sufficient sleep are crucial for regulating hormones like cortisol, which influences visceral fat storage.
Brown Fat Benefits: Brown fat is a calorie-burning tissue that can be activated through cold exposure and exercise, contributing to a healthier metabolism.
Holistic Approach: A holistic focus on metabolic health, encompassing diet, exercise, stress reduction, and sleep, is the most effective way to achieve a healthier fat distribution.

Understanding the Different Types of Body Fat

Body fat, or adipose tissue, is not a single, uniform substance. Instead, it is composed of several types with distinct functions and health implications. The two most significant categories are visceral and subcutaneous fat, and understanding their differences is the first step toward promoting the healthiest way to carry fat.

Visceral Fat: The Unhealthy Accumulation

Visceral fat is the white fat stored deep within the abdominal cavity, surrounding the internal organs like the liver, pancreas, and intestines. Unlike subcutaneous fat, visceral fat is metabolically active and can secrete inflammatory substances and hormones that lead to serious health problems.

Excess visceral fat is strongly linked to several chronic diseases, including:

Type 2 Diabetes: Visceral fat promotes insulin resistance, a precursor to diabetes.
Cardiovascular Disease: It contributes to high blood pressure, high cholesterol, and heart disease.
Fatty Liver Disease: High levels of visceral fat can cause fat to build up in the liver.
Certain Cancers: Studies have linked excess visceral fat to an increased risk of specific cancers.
Stroke: The heightened risk factors associated with visceral fat can increase the likelihood of stroke.

Visceral fat often results in an 'apple-shaped' body type, and while difficult to see directly, an expanding waist circumference can indicate its presence. A waist circumference over 40 inches for men and 35 inches for women is considered a health risk.

Subcutaneous Fat: The Protective Layer

Subcutaneous fat is the visible, pinchable fat located just under the skin, in areas like the hips, thighs, and buttocks. While excessive amounts can still be unhealthy, subcutaneous fat is generally less harmful than visceral fat and can even be protective in some cases. It performs several vital functions:

Energy Storage: It serves as an energy reserve for the body.
Protection and Insulation: It provides cushioning for muscles and bones and helps regulate body temperature.
Hormone Production: It secretes beneficial hormones like leptin, which helps signal fullness to the brain.

Genetics play a significant role in where your body stores fat. Many people who store fat in their lower body, creating a 'pear-shaped' silhouette, have more subcutaneous fat and tend to have lower metabolic risks compared to those with an 'apple-shaped' body. However, managing overall body fat is still crucial for long-term health.

Brown Fat: The Calorie-Burning Dynamo

An even more beneficial type of fat is brown adipose tissue (BAT), or brown fat, which is most prominent in infants and is also found in small amounts in adults. Unlike white fat, which stores energy, brown fat burns calories to generate heat through a process called thermogenesis. Individuals with higher levels of brown fat tend to be leaner and have a reduced risk of obesity-related diseases.

Activating Brown Fat Through Lifestyle:

Cold Exposure: Studies show that exposing the body to colder temperatures can activate brown fat.
Exercise: Regular exercise promotes the 'browning' of white fat cells, creating beige fat cells that behave similarly to brown fat.

Strategies for Fostering a Healthy Fat Distribution

While genetics dictate where fat is stored to some extent, lifestyle choices have a powerful influence on your fat distribution and metabolic health. The goal is not just to lose weight, but to improve the ratio of healthy to unhealthy fat.


Comparison of Visceral Fat vs. Subcutaneous Fat Management	Strategy	Visceral Fat Reduction	Subcutaneous Fat Management
Diet	Prioritize soluble fiber, lean protein, and healthy fats. Reduce sugar, refined carbohydrates, and alcohol.	Focus on overall calorie control and a balanced, nutrient-dense diet.
Exercise	High-intensity interval training (HIIT) is particularly effective at targeting visceral fat.	A combination of aerobic exercise (cardio) and resistance training is recommended for overall fat loss.
Stress Management	Reduce cortisol levels through techniques like meditation and yoga, as cortisol promotes visceral fat storage.	While beneficial for overall health, stress reduction does not have a direct, targeted effect on subcutaneous fat.
Sleep	Get 7+ hours of restful sleep per night. Poor sleep is linked to increased visceral fat accumulation.	Adequate sleep is crucial for overall weight management and metabolic function.
Other Factors	Avoid smoking, which is a major risk factor for dangerous visceral fat deposits.	General health practices apply, but specific targeted interventions are less relevant.

A Holistic Approach to a Healthier Body

Achieving the healthiest way to carry fat requires a holistic approach that moves beyond simply focusing on the number on the scale. By concentrating on metabolic health and making strategic lifestyle choices, you can improve your fat distribution and significantly reduce your risk of chronic disease. Focus on consistent, mindful habits rather than extreme measures. Prioritizing a balanced, fiber-rich diet, engaging in regular exercise that includes both cardio and strength training, managing stress, and ensuring sufficient sleep are all key components. These actions work together to diminish dangerous visceral fat and promote a more metabolically healthy body composition, regardless of your body shape or genetic predisposition. For more in-depth nutritional guidance, resources like the Mayo Clinic's articles on healthy eating are invaluable.

The Takeaway

The healthiest way to carry fat is to minimize the metabolically harmful visceral fat that accumulates deep in the abdomen, while maintaining healthy levels of subcutaneous fat. Focusing on a diet rich in fiber, lean protein, and healthy fats, alongside regular exercise that includes both cardio and strength training, is the most effective path. Managing stress and prioritizing sleep are also crucial for controlling hormone levels that influence fat storage. Aim for overall wellness rather than just weight loss, and your fat distribution will improve as a result.

Conclusion

In summary, the distinction between visceral and subcutaneous fat is critical for understanding the healthiest way to carry fat. Visceral fat, the deep abdominal fat, is a major health risk, while subcutaneous fat, just beneath the skin, is generally less harmful and performs vital functions. By adopting a comprehensive strategy that targets lifestyle factors like diet, exercise, stress, and sleep, you can effectively minimize visceral fat accumulation and support a healthier fat distribution. This not only mitigates the risks of chronic diseases but also leads to long-term improvements in overall metabolic health and well-being. It is a powerful reminder that where we carry our fat matters just as much, if not more, than how much we carry.

Frequently Asked Questions

Subcutaneous fat is the visible, 'pinchable' fat located just under the skin, mainly in areas like the hips and thighs. Visceral fat is the deep, internal fat that surrounds organs within the abdominal cavity and is more dangerous to health.

Visceral fat is more metabolically active, secreting inflammatory substances and hormones that can lead to insulin resistance, high blood pressure, and increased risk of heart disease and diabetes. Subcutaneous fat is less active metabolically and can even have protective qualities in certain areas.

You cannot spot-reduce fat, but lifestyle changes can effectively prioritize the reduction of visceral fat. High-intensity exercise, a diet low in sugar and refined carbs, and stress reduction are particularly effective for decreasing visceral fat stores.

Brown fat is a beneficial type of fat that burns calories to generate heat, helping to regulate body temperature and improve metabolic health. Individuals with higher levels of brown fat tend to be leaner.

Research suggests that brown fat can be activated by exposing the body to cold temperatures, such as through a cold shower. Regular exercise can also promote the 'browning' of white fat cells, creating beige fat that burns calories.

Yes, an 'apple-shaped' body, where weight is carried around the abdomen, is typically associated with higher levels of dangerous visceral fat. A 'pear-shaped' body, where fat is stored around the hips and thighs, involves more subcutaneous fat and is generally considered less risky metabolically.

Genetics play a role in determining your body's fat distribution, but lifestyle factors like diet, exercise, stress, and sleep have a powerful influence on how much visceral versus subcutaneous fat you accumulate. Lifestyle changes can improve fat distribution regardless of genetic predisposition.