Visceral vs. Subcutaneous Fat: Is Guts or Thick Fat Better for Your Health?

January 12, 2026 •

4 min read

While roughly 90% of a person's total body fat is stored just beneath the skin, the remaining 10% resides deep in the abdomen, posing a significantly greater health risk. Understanding whether 'guts' (visceral fat) or 'Thick Fat' (subcutaneous fat) is better for your health requires distinguishing between these two types of body fat and their distinct effects on the body.

Quick Summary

This article clarifies the difference between visceral and subcutaneous fat, detailing why deep abdominal fat is more harmful than the pinchable kind. Learn about the health risks associated with each type and the best strategies for management.

Key Points

Visceral vs. Subcutaneous: Visceral fat is the deep, dangerous fat around your organs, while subcutaneous fat is the pinchable fat under your skin.
Health Risks: Visceral fat poses significantly higher health risks, including heart disease and type 2 diabetes, due to its metabolic activity.
Protective Functions: Subcutaneous fat, in normal amounts, is beneficial for energy storage, insulation, and cushioning.
Fat Reduction: Visceral fat typically responds faster to diet and exercise than subcutaneous fat.
Holistic Approach: Effective fat reduction focuses on overall lifestyle changes rather than attempting to 'spot-reduce' fat from a specific area.
Measurement: Waist circumference is a useful at-home indicator for estimating visceral fat levels, with higher measurements indicating higher risk.

Demystifying Body Fat: Visceral vs. Subcutaneous

Not all body fat is created equal. The fat stored in your body can be broadly classified into two main categories: subcutaneous adipose tissue (SAT) and visceral adipose tissue (VAT). Colloquially, people might refer to subcutaneous fat as 'Thick Fat' and visceral fat as 'guts,' especially when it creates a hard, protruding abdomen. However, these terms obscure the very different health implications of each type of fat. Subcutaneous fat is the visible, pinchable fat located just under the skin. Visceral fat, on the other hand, is stored deep within the abdominal cavity, surrounding your internal organs like the liver, pancreas, and intestines.

The Dangers of Visceral Fat

From a health perspective, visceral fat is the clear loser in the 'guts or Thick Fat' debate. This metabolically active fat releases inflammatory substances and hormones directly into the portal vein, which carries blood to the liver. This direct path can disrupt normal liver function and trigger a host of metabolic problems. The chronic low-grade inflammation caused by excess visceral fat is a major risk factor for several life-threatening conditions, including:

Cardiovascular Disease: High levels of visceral fat are strongly linked to heart disease, high blood pressure, and stroke.
Type 2 Diabetes: Visceral fat promotes insulin resistance, making it more difficult for your body to regulate blood sugar levels effectively.
Certain Cancers: Research has shown a link between high visceral fat and an increased risk of developing certain cancers.
Dementia and Liver Disease: High visceral fat is also associated with an increased risk of dementia, liver disease, and gallbladder disease.

The Protective Role of Subcutaneous Fat

In contrast, subcutaneous fat is generally considered less harmful and can even be protective, particularly in moderate amounts. This fat serves several beneficial functions:

Energy Storage: It acts as an energy reserve that the body can tap into when needed.
Cushioning and Protection: Subcutaneous fat provides padding for your muscles and bones, protecting them from physical trauma.
Insulation: It helps regulate your body temperature, keeping you warm in cold conditions.
Hormone Regulation: It plays a role in producing and regulating certain hormones, including leptin and estrogen.

While excessive amounts of any fat, including subcutaneous fat, can contribute to overall obesity and health issues, the specific location and metabolic activity of visceral fat make it a much greater concern. In fact, some studies have shown that subcutaneous fat, particularly around the thighs and buttocks, can be associated with better cardiovascular health.

Comparison: Visceral vs. Subcutaneous Fat


Feature	Visceral Fat ('Guts')	Subcutaneous Fat ('Thick Fat')
Location	Deep within the abdominal cavity, surrounding organs.	Just beneath the skin, on hips, thighs, belly, etc..
Appearance	Causes a firm, protruding belly.	Soft, pinchable fat.
Metabolic Activity	Very active; releases inflammatory substances and hormones.	Less metabolically active than visceral fat.
Health Risk	High; strongly linked to serious diseases (heart disease, diabetes).	Lower risk; less directly tied to metabolic diseases.
Response to Exercise	Responds well to exercise and lifestyle changes; typically the first fat to go.	Can be slower to reduce, requires consistent effort.

Strategies for Reducing Visceral Fat

Because visceral fat is more dangerous, its reduction is a primary goal for improving metabolic health. The good news is that visceral fat responds more readily to lifestyle changes than subcutaneous fat.

Increase Physical Activity: Regular aerobic exercise (like brisk walking, running, or cycling) is highly effective at burning visceral fat. High-intensity interval training (HIIT) and strength training also yield significant benefits.
Adopt a Healthy Diet: Focus on consuming whole foods, including fruits, vegetables, whole grains, and lean proteins. Limiting saturated fats, sugary drinks, and processed foods is crucial, as excess calories are stored as fat. Increasing fiber intake can also be particularly helpful in reducing visceral fat.
Manage Stress: The stress hormone cortisol can increase visceral fat storage. Practicing stress-reducing techniques such as meditation or deep breathing is beneficial.
Improve Sleep Quality: Poor sleep is linked to higher levels of visceral fat. Aim for 6-8 hours of quality sleep per night.

Conclusion: Prioritize Health Over Aesthetics

In the final analysis, there is no contest: subcutaneous fat is far 'better' for your health than visceral fat. While both are necessary for the body's normal functioning, an excess of visceral fat is a serious health concern due to its direct link to heart disease, type 2 diabetes, and other inflammatory conditions. Subcutaneous fat, on the other hand, serves important protective functions. Focusing on overall health by reducing total body fat through diet, exercise, and stress management will naturally target the more dangerous visceral fat first, leading to significant improvements in your metabolic health, regardless of whether you refer to it as 'guts' or 'Thick Fat.'

For more detailed information on body fat distribution and its health implications, the Cleveland Clinic offers comprehensive resources: Visceral Fat vs. Subcutaneous Fat: What Are They?.

Frequently Asked Questions

From a health perspective, Thick Fat (subcutaneous) is better. Visceral fat ('guts'), which is stored deep inside the abdomen, is metabolically active and poses a much greater risk for serious diseases like heart disease and type 2 diabetes.

Subcutaneous fat is the visible, pinchable fat you can feel just beneath your skin. Visceral fat is located deep within your abdomen and is not visible, though a high amount can result in a firm, protruding belly.

Excess visceral fat releases inflammatory substances and hormones that increase the risk of cardiovascular disease, type 2 diabetes, certain cancers, and liver disease.

Yes, it is possible for people who appear to be a healthy weight to have an excess of visceral fat. This is sometimes referred to as 'TOFI' (thin on the outside, fat on the inside).

The most effective way is through consistent lifestyle changes, including regular aerobic exercise (like brisk walking or cycling), a balanced diet rich in whole foods and fiber, stress management, and adequate sleep.

No, liposuction is a cosmetic procedure that only removes subcutaneous fat, which is the fat just under the skin. It cannot remove the dangerous visceral fat that surrounds the internal organs.

Visceral fat typically disappears first when you lose weight. It is more metabolically active and more readily used by the body for energy when you are in a calorie deficit.