What is the fat around your midsection called?

December 14, 2025 •

4 min read

According to the Cleveland Clinic, the fat around your midsection is not a single entity, but is primarily made up of two types: subcutaneous and visceral fat. This fat distribution, particularly excess visceral fat, is linked to significant health risks and requires a clear understanding of its different forms.

Quick Summary

This article explains the two main types of abdominal fat, including the difference between visible subcutaneous fat and dangerous visceral fat. It also covers the associated health risks and effective strategies for reducing body fat through diet and exercise.

Key Points

Visceral and Subcutaneous Fat: The two primary types of fat in the midsection are visceral (deep, surrounding organs) and subcutaneous (just under the skin).
Hidden Health Risks: Excessive visceral fat poses serious health threats, including a higher risk of heart disease, type 2 diabetes, and certain cancers.
Lifestyle over Spot Reduction: While you can't target fat loss to your belly, a balanced diet and regular exercise, including cardio and strength training, effectively reduce overall body fat.
Waist Measurement Indicator: A waist circumference over 35 inches for women and 40 inches for men is a sign of potentially unhealthy levels of visceral fat.
Stress and Sleep's Impact: High stress levels (cortisol) and poor sleep can contribute to an increase in abdominal fat storage.

Understanding the Types of Abdominal Fat

When people refer to 'belly fat,' they are often unknowingly talking about two distinct types of fat that reside in the midsection: visceral and subcutaneous fat. These two types have different locations, metabolic activities, and health implications.

Subcutaneous Fat: The Visible Layer

Subcutaneous fat is the layer of adipose tissue located just beneath the skin, comprising up to 90% of total body fat. It is soft and visible, and you can physically pinch this layer around your stomach, thighs, and arms. It provides cushioning, insulation, and energy storage. While excessive subcutaneous fat contributes to obesity, it's generally considered less harmful than visceral fat.

Visceral Fat: The Hidden Danger

What is the fat around your midsection called? The more concerning type is visceral fat, located deep within the abdominal cavity, surrounding vital organs like the liver, pancreas, and intestines. This fat isn't visible from the outside and can lead to an "apple shape" appearance. Visceral fat is metabolically active, releasing inflammatory substances and fatty acids that negatively impact health.

The Health Risks Associated with Excess Belly Fat

Excessive abdominal fat, particularly visceral fat, is strongly associated with an increased risk of serious health problems.

List of Potential Health Risks:

Cardiovascular Disease: Visceral fat contributes to plaque buildup in arteries, increasing the risk of heart attack and stroke.
Type 2 Diabetes: It promotes insulin resistance, raising blood sugar and potentially leading to type 2 diabetes.
Metabolic Syndrome: Excess abdominal fat is a key factor in metabolic syndrome, a combination of conditions including high blood pressure and abnormal cholesterol.
Certain Cancers: Visceral fat is linked to an increased risk of some cancers, such as colorectal and breast cancer.
Cognitive Decline: Higher visceral fat has been associated with a greater risk of developing dementia.

Comparison: Subcutaneous vs. Visceral Fat


Feature	Subcutaneous Fat	Visceral Fat
Location	Just beneath the skin.	Deep within the abdominal cavity, surrounding organs.
Appearance	Soft and pinchable.	Not visible from the outside; can cause a firm, protruding "apple shape".
Health Risk	Lower risk compared to visceral fat.	Higher risk for chronic diseases due to metabolic activity.
Responsiveness	Requires more consistent effort to reduce.	More responsive to diet and exercise changes.

Strategies for Reducing Abdominal Fat

Visceral fat is quite responsive to lifestyle changes. Overall weight loss, rather than targeted exercises, effectively reduces abdominal fat.

A Plan for Abdominal Fat Reduction:

Healthy Diet: Prioritize whole foods, lean proteins, and soluble fiber while limiting sugary and processed items.
Regular Exercise: Aim for recommended levels of aerobic activity, combined with resistance training for best results. HIIT can be particularly effective.
Manage Stress: Reduce stress through techniques like yoga or meditation, as chronic stress can increase visceral fat storage.
Prioritize Sleep: Sufficient, quality sleep is vital for weight management and reducing belly fat risk.
Limit Alcohol: Excessive alcohol intake is linked to increased fat around the midsection.

Measuring and Assessing Your Risk

Since visceral fat is not visible, waist circumference is a useful indicator of potential risk. A waist measurement over 35 inches for women and 40 inches for men suggests higher risk. Measure your waist just above your hip bone, at the level of your belly button, after exhaling. While advanced scans offer precise measurement, waist circumference is a practical screening tool.

Conclusion

While commonly referred to as 'belly fat,' the fat around your internal organs is technically called visceral fat, a form of abdominal obesity with significant health implications. Understanding the difference between visible subcutaneous fat and the deeper, more dangerous visceral fat is crucial for health management. Adopting a healthy lifestyle with a balanced diet, regular exercise, adequate sleep, and stress reduction can effectively reduce visceral fat and lower the risk of chronic diseases. Focusing on overall wellness is key to a healthier midsection and body. Consulting a healthcare professional for personalized advice is always recommended.

Key Takeaways

Visceral vs. Subcutaneous Fat: The fat around your midsection consists of subcutaneous fat (pinchable, just under the skin) and visceral fat (deep within the abdomen, wrapping around organs).
Visceral Fat is a Major Risk Factor: Excess visceral fat is highly metabolically active and significantly increases the risk of heart disease, type 2 diabetes, certain cancers, and cognitive decline.
Lifestyle Changes are Effective: You can reduce abdominal fat through a balanced diet, consistent exercise (cardio and strength training), stress management, and adequate sleep.
Spot Reduction is a Myth: You cannot target fat loss in specific areas. Overall weight loss reduces fat from all over the body, including the midsection.
Waist Circumference is a Key Indicator: A waist circumference over 35 inches for women and 40 inches for men is a sign of potentially unhealthy levels of visceral fat.
Menopause Affects Fat Distribution: For women, hormonal changes during menopause can lead to an increase in visceral fat.
Seek Professional Advice: Consult a healthcare provider for personalized guidance if you are concerned about your abdominal fat levels.

Frequently Asked Questions

The medical term for the deep fat that surrounds your internal abdominal organs is visceral fat.

Subcutaneous fat is the soft, pinchable layer of fat located just under the skin, while visceral fat is the deep, hidden fat that wraps around your organs inside the abdomen. Visceral fat is more dangerous from a health perspective.

Yes, excessive visceral belly fat is considered more dangerous than subcutaneous fat because it releases inflammatory substances that increase the risk of serious conditions like heart disease and type 2 diabetes.

Yes, it is possible for people with a healthy weight or a normal BMI to have excessive visceral fat. This is sometimes referred to as being 'thin outside, fat inside' (TOFI).

The most effective way to reduce visceral fat is through consistent, healthy lifestyle changes. This includes regular aerobic exercise, a balanced diet rich in fiber and protein, and stress management.

No, specific abdominal exercises like crunches cannot selectively burn belly fat. They can tone and strengthen the muscles underneath, but overall fat loss through diet and consistent exercise is required to reduce fat stores.

While an exact measurement requires imaging tests, you can estimate your risk by measuring your waist circumference. For women, a measurement over 35 inches and for men, over 40 inches, indicates a higher risk.