Where Does Fat Deposit in the Body? A Comprehensive Guide to Storage and Health

December 28, 2025 •

4 min read

Approximately 90% of a person's total body fat is stored just beneath the skin, known as subcutaneous fat. The specific areas where the remaining fat accumulates are a complex process influenced by a variety of biological and environmental factors that affect overall health.

Quick Summary

This guide explores different types of fat, including subcutaneous, visceral, and ectopic. It explains how genetics and hormones control fat distribution throughout the body.

Key Points

Two main types of fat: Fat is stored as subcutaneous fat (just under the skin, less harmful) and visceral fat (deep in the abdomen, higher health risk).
Genetics play a major role: Genetic makeup determines up to 50% of where the body stores fat, influencing natural body shape.
Hormones influence distribution: Estrogen encourages fat storage in the hips and thighs for women, while testosterone and cortisol promote abdominal fat.
Age and gender matter: Men and postmenopausal women tend to store more fat in the abdominal area, while premenopausal women often store it in the lower body.
'Spot reduction' is a myth: You cannot target fat loss in a specific area with targeted exercises; overall calorie deficit is the only way to lose fat.
Fat location impacts health: Excess visceral fat is linked to serious conditions like heart disease and diabetes, making its location more critical than subcutaneous fat.
Ectopic fat is a serious health risk: Fat stored in vital organs like the liver or pancreas (ectopic fat) can disrupt organ function and cause chronic disease.

The Different Types of Body Fat

Body fat is categorized into several types based on its location and function in the body. Understanding the distinctions between these fat depots is crucial because each carries different health implications.

Subcutaneous Fat

This layer of fat sits just beneath the skin, above the muscle tissue. It is the 'pinchable' fat found all over the body, primarily concentrated on the abdomen, buttocks, and thighs. Subcutaneous fat has vital functions:

It acts as an energy reserve, storing calories for later use.
It provides insulation to help regulate body temperature.
It cushions and protects muscles and bones from trauma. Subcutaneous fat is considered less harmful to health than visceral fat. Some evidence suggests that fat storage in the hips and thighs (gluteofemoral fat) can be metabolically protective, reducing the risk of certain diseases.

Visceral Fat

Located deep within the abdominal cavity, visceral fat surrounds vital internal organs, such as the liver, kidneys, and intestines. Unlike subcutaneous fat, it is not pinchable. Excess visceral fat is strongly linked to increased health risks, including heart disease, type 2 diabetes, high blood pressure, and certain cancers. This is because visceral fat is more metabolically active and releases inflammatory substances and hormones that can disrupt the body's normal functions.

Ectopic Fat

Ectopic fat refers to excess fat stored in tissues that are not designed for large fat deposits, such as the liver, pancreas, heart, and muscles. This 'fat spillover' occurs when the subcutaneous fat depots reach their storage capacity. Ectopic fat is particularly dangerous as it can interfere with organ function and trigger chronic diseases. For example, fat accumulation in the liver can lead to non-alcoholic fatty liver disease and insulin resistance.

Key Factors Influencing Fat Distribution

Many variables beyond simple diet and exercise determine where the body stores fat. These influences explain why some people have an 'apple shape' (more abdominal fat) while others have a 'pear shape' (more hip and thigh fat).

Genetics

Research indicates that genetics can determine up to 50% of an individual's fat distribution pattern. DNA contains a blueprint that dictates whether the body is predisposed to storing fat in the abdomen, hips, or other areas. Genetic variations can also affect the distribution and sensitivity of hormone receptors in different fat depots, further influencing where fat is stored.

Hormones

Hormones play a critical role in regulating fat storage and mobilization.

Sex Hormones: Estrogen promotes fat storage in the hips, thighs, and buttocks in premenopausal women, contributing to a pear shape. In men, testosterone encourages abdominal fat accumulation. As women go through menopause, declining estrogen levels often lead to a shift in fat storage towards the abdomen, similar to the male pattern.
Cortisol: Elevated cortisol levels due to chronic stress can promote the accumulation of visceral fat.
Insulin: This hormone regulates blood sugar and fat metabolism. Poor insulin sensitivity can contribute to excess fat storage, especially visceral fat.

Age and Gender

Age-related changes in metabolism and hormone levels significantly alter fat distribution. As people get older, both men and women tend to see an increase in overall body fat percentage, with a greater propensity for visceral fat accumulation. Gender differences in fat storage are well-documented, with premenopausal women typically storing more subcutaneous fat in their lower bodies, while men tend to have more visceral fat in their midsection.

Lifestyle Factors

Lifestyle choices can also influence fat deposition, particularly the amount of visceral fat. Factors include:

Poor Diet: Consuming excessive calories, especially from sugary and processed foods, can increase overall and abdominal fat.
Sedentary Lifestyle: Lack of physical activity contributes to overall weight gain and specifically increases the risk of visceral fat accumulation.
Lack of Sleep: Insufficient or poor-quality sleep is linked to hormonal imbalances that can lead to increased fat storage, especially in the abdominal region.

Understanding Spot Reduction: Myth vs. Reality

Many people focus on exercises like crunches or leg lifts to reduce fat in a specific area, a concept known as 'spot reduction.' However, the overwhelming consensus is that this approach is ineffective. When you exercise, the body draws energy from fat stores throughout the entire body, not just the area being worked. You cannot choose where you lose fat first; this is predetermined by genetics and other factors. The most effective strategy for reducing fat in 'problem areas' is to focus on overall, sustainable fat loss through a balanced diet and consistent, full-body exercise.


Fat Type	Location	Relative Health Risk	Primary Function	Influencing Factors
Subcutaneous	Under the skin (abdomen, hips, thighs, buttocks)	Lower	Energy storage, insulation, cushioning	Genetics, Gender, Hormones
Visceral	Deep in the abdomen, around organs	Higher	Protects organs (in small amounts)	Genetics, Age, Hormones, Stress
Ectopic	In non-adipose tissues (liver, pancreas, heart, muscle)	Highest	None (indicative of storage overflow)	Chronic overnutrition, Insulin resistance

Conclusion

Where fat deposits in the body is a complex interplay of genetic, hormonal, age-related, and lifestyle factors. While you cannot target specific areas for fat loss, understanding the different types of fat—especially the more harmful visceral and ectopic fats—is vital for assessing overall health risks. Focusing on overall fat reduction through a healthy diet, regular exercise, and stress management is the most effective approach for improving body composition and mitigating potential health issues associated with excess fat. Fat distribution is a key indicator of metabolic health, and prioritizing these fundamental lifestyle changes is the most impactful step toward long-term wellness. More information on visceral fat

Frequently Asked Questions

The main types are subcutaneous fat, located just under the skin; visceral fat, which surrounds abdominal organs; and ectopic fat, which accumulates in vital organs like the liver and pancreas.

Differences in sex hormones are the primary reason. Estrogen in premenopausal women promotes fat storage in the hips and thighs, while testosterone in men encourages fat accumulation in the abdomen.

No, you cannot. The concept of 'spot reduction' is a myth. Overall fat loss, achieved through a calorie deficit from diet and exercise, will reduce fat from all over the body, with the order of reduction influenced by genetics.

Ectopic fat, which is stored in vital organs, poses the highest health risk by disrupting normal organ function. Visceral fat is also considered significantly more dangerous than subcutaneous fat.

Genetics play a significant role, determining approximately 50% of the fat distribution pattern. Genes can influence how and where the body is predisposed to store fat.

As people age, particularly after menopause for women, there is a natural shift in fat distribution toward the abdominal area, with an increase in more dangerous visceral fat.

Yes, chronic stress leads to higher levels of the hormone cortisol, which can increase appetite and promote the accumulation of abdominal, or visceral, fat.

No, fat stored in the hips and thighs (gluteofemoral subcutaneous fat) is not considered as dangerous as abdominal fat and may even have a protective effect against some metabolic diseases.