What are the two belly fats?

November 27, 2025 •

3 min read

Over 90% of your body's fat is subcutaneous, but it's the deeper visceral fat that poses a significantly greater health risk. Understanding what are the two belly fats is crucial for a targeted approach to improving your metabolic health and overall well-being.

Quick Summary

The two belly fats are subcutaneous, found just under the skin, and visceral, which surrounds internal organs. Visceral fat is more metabolically active and linked to serious health conditions, while subcutaneous fat is less risky, though excess amounts are still unhealthy.

Key Points

Two Types: Belly fat consists of subcutaneous fat (pinchable, under skin) and visceral fat (hidden, deep within abdomen).
Visceral Fat is Dangerous: Visceral fat is metabolically active and associated with serious health risks like heart disease, type 2 diabetes, and certain cancers.
Subcutaneous Fat is Less Harmful: The pinchable subcutaneous fat is less risky, but excess amounts still contribute to obesity-related issues.
Lifestyle is Key: Reducing visceral fat requires a holistic approach including diet changes (fiber, lean protein), regular exercise (cardio and strength), and stress management.
No Quick Fixes: Spot-reducing fat is not possible, and surgical options like liposuction do not remove dangerous visceral fat.
Measure Your Risk: Waist circumference (over 35" for women, 40" for men) is a simple indicator of potential excess visceral fat.

Understanding the Two Types of Belly Fat

While the term “belly fat” is often used to describe any extra weight around the midsection, it is actually composed of two distinct types of fat: subcutaneous and visceral. These two types differ significantly in their location, function, and impact on your overall health. Recognizing these differences is the first step toward effective and informed weight management.

Subcutaneous Fat: The Pinchable Layer

Subcutaneous fat lies just beneath your skin and is the layer you can pinch. It's found throughout the body, including the abdomen. Making up about 90% of total body fat, it functions in energy storage, insulation, and protection. While excess subcutaneous fat can contribute to weight-related issues, it's generally less dangerous than visceral fat, though upper body subcutaneous fat may increase cardiometabolic risk.

Visceral Fat: The Hidden Danger Deep Inside

Visceral fat is stored deep within the abdominal cavity, surrounding organs like the liver and intestines. It's not visible or pinchable and is associated with an "apple shape". This fat is highly metabolically active, releasing inflammatory substances and free fatty acids that can disrupt bodily functions and increase health risks.

Comparing Visceral vs. Subcutaneous Fat


Feature	Visceral Fat	Subcutaneous Fat
Location	Deep within the abdominal cavity, surrounding internal organs.	Just beneath the skin, distributed across the body.
Appearance	Not visible or pinchable; creates a "firm" belly.	Visible and pinchable; creates a "soft," jiggly layer.
Metabolic Activity	Highly active, releasing inflammatory proteins and hormones.	Less metabolically active and generally more stable.
Health Risks	Strongly linked to serious conditions like heart disease, type 2 diabetes, and certain cancers.	Lower health risk; excess can contribute to obesity-related issues.
Effect on Organs	Puts pressure on and interferes with the function of vital organs.	Does not directly interfere with organ function.
Loss Speed	Often easier to lose with targeted lifestyle changes.	More resistant to loss, often the last to go.

Health Implications and Risks

Excess visceral fat is particularly concerning due to its metabolic activity and proximity to organs. It significantly increases the risk for:

Cardiovascular Disease: Contributing to plaque buildup and increasing heart attack/stroke risk.
Type 2 Diabetes: Promoting insulin resistance.
Metabolic Syndrome: A key factor in this cluster of conditions.
Certain Cancers: Linked to increased risk of colorectal and breast cancer.
Fatty Liver Disease: Impairing liver function.

Strategies for Reducing Belly Fat

Visceral fat is often targeted first by the body during weight loss. While spot reduction isn't possible, a holistic approach can decrease overall body fat, including both types.

Dietary Changes

Increase soluble fiber from foods like oats and beans.
Prioritize lean protein sources.
Choose healthy fats like those in avocados and olive oil.
Limit processed foods, sugar, and alcohol, which are linked to visceral fat gain.

Exercise and Physical Activity

Aim for at least 150 minutes of moderate-intensity aerobic exercise weekly.
Incorporate high-intensity interval training (HIIT) for effective belly fat reduction.
Include strength training 2-3 times per week to boost metabolism.

Lifestyle Adjustments

Manage stress through techniques like meditation, as chronic stress increases cortisol and promotes visceral fat storage.
Get 7-9 hours of sleep nightly, as poor sleep affects appetite-regulating hormones and visceral fat storage.
Quit smoking, as it is associated with increased belly fat storage.

Conclusion

Understanding what are the two belly fats, visceral and subcutaneous, is crucial for improving health. Visceral fat, the deep, metabolically active type, poses significant risks. However, consistent lifestyle changes including a healthy diet, regular exercise, adequate sleep, and stress management can effectively reduce visceral fat, leading to better long-term health. Cleveland Clinic on Visceral Fat.

Resources and Further Reading

Consult a healthcare provider or registered dietitian for personalized guidance. Monitoring waist circumference or body composition can help track progress.

Disclaimer: This article is for informational purposes only and is not intended as medical advice. Always consult with a healthcare professional before starting any new diet or exercise regimen.

Frequently Asked Questions

The primary difference lies in their location. Subcutaneous fat is stored just beneath the skin, while visceral fat is stored deep within the abdomen, wrapping around internal organs.

Yes, visceral fat is considered more dangerous. It is metabolically active and releases inflammatory substances that increase the risk of conditions like heart disease, type 2 diabetes, and stroke, more so than subcutaneous fat.

Visceral fat is not pinchable and often creates a firm, protruding belly. A simple at-home measure is to check your waist circumference. A measurement over 35 inches for women and 40 inches for men can indicate a higher level of visceral fat.

A combination of aerobic exercise (like brisk walking or swimming) and strength training is most effective. High-intensity interval training (HIIT) is particularly good at targeting belly fat.

Focus on a diet rich in soluble fiber (oats, beans), lean protein, and healthy fats (avocados, fatty fish). Limiting refined carbs, sugary drinks, processed foods, and alcohol can also significantly help.

Yes, chronic stress increases the production of the hormone cortisol, which promotes the storage of visceral fat. Managing stress through techniques like meditation or yoga is important for reduction.

No, surgical procedures like liposuction only target the subcutaneous fat layer. They cannot reach the deep visceral fat that surrounds the internal organs.