Which fat is responsible for belly fat?

December 21, 2025 •

4 min read

According to Healthline, there are two primary types of fat that make up belly fat: visceral and subcutaneous. Understanding which fat is responsible for belly fat is crucial, as the two types carry different health implications and require different approaches to manage them effectively.

Quick Summary

This guide explains the difference between visceral and subcutaneous fat, detailing why visceral fat is the more dangerous type responsible for central obesity and related health risks. It outlines how to measure your abdominal fat and provides effective strategies to reduce excessive visceral fat.

Key Points

Visceral fat is the most dangerous fat: Located deep inside the abdomen surrounding organs, it secretes inflammatory substances that increase disease risk.
Subcutaneous fat is the pinchable layer: Found just under the skin, it is less metabolically active and poses fewer health risks, though excess amounts are still unhealthy.
Visceral fat is linked to serious health conditions: High levels increase the risk of heart disease, type 2 diabetes, certain cancers, and fatty liver disease.
Measure your risk with a tape measure: A waist circumference over 35 inches for women and 40 inches for men may indicate excess visceral fat.
Visceral fat responds well to lifestyle changes: It is one of the first types of fat to decrease with a healthy diet, regular exercise, stress management, and sufficient sleep.
Target fat loss with a comprehensive approach: Combining aerobic and strength training exercises with a high-fiber, low-sugar diet is highly effective for reducing dangerous visceral fat.

Understanding the Two Types of Abdominal Fat

Not all fat is created equal, especially when it comes to the abdomen. The fat stored in your midsection is composed of two main types: subcutaneous and visceral. While both contribute to your waistline, they are located in different areas, have distinct metabolic properties, and pose different levels of risk to your health.

Subcutaneous Fat: The Pinchable Layer

Subcutaneous fat is the soft, jiggly fat located just beneath your skin. This is the fat you can pinch around your belly, hips, and thighs. It makes up approximately 90% of your total body fat. While excessive amounts can contribute to joint strain and other issues, subcutaneous fat is generally considered less harmful than visceral fat. It serves as an insulator, cushions muscles, and acts as a reservoir for energy storage.

Visceral Fat: The Dangerous Deep Fat

Visceral fat is the far more concerning type of fat. It is located deep inside the abdominal cavity, where it surrounds and cushions vital organs like the liver, intestines, and pancreas. This type of fat is metabolically active, producing inflammatory proteins and hormones that can wreak havoc on your health. The accumulation of too much visceral fat is strongly linked to a host of serious health problems.

Why Visceral Fat Is Responsible for the Biggest Risks

Visceral fat is often called "active fat" because it secretes inflammatory signaling proteins, known as cytokines, that contribute to systemic inflammation and other metabolic disruptions. This process directly increases your risk for numerous chronic conditions. Unlike subcutaneous fat, which is more of a passive storage site, visceral fat is an active endocrine organ that directly impacts your overall health.

Comparison Table: Visceral vs. Subcutaneous Fat


Feature	Visceral Fat	Subcutaneous Fat
Location	Deep in the abdomen, surrounding internal organs	Just beneath the skin, visible and pinchable
Metabolic Activity	Highly active; secretes hormones and inflammatory substances	Less active; primarily for energy storage and insulation
Associated Health Risks	High risk (metabolic syndrome, heart disease, type 2 diabetes, certain cancers, stroke)	Lower risk (primarily cosmetic, though large amounts are still unhealthy)
Appearance	Results in an "apple-shaped" body with a firm, protruding belly	Contributes to an overall softer, rounder body shape, including the midsection
Responsiveness to Lifestyle Changes	Highly responsive and one of the first types of fat to decrease with diet and exercise	Less responsive initially; requires sustained effort to reduce

Health Risks Associated with Excess Visceral Fat

Having an excess of visceral fat is not merely a cosmetic concern; it's a significant health risk factor. The inflammatory substances released by visceral fat increase the risk of:

Cardiovascular disease: Visceral fat can narrow blood vessels and increase blood pressure.
Type 2 Diabetes: It contributes to insulin resistance, making it harder for the body to regulate blood sugar.
Certain Cancers: Studies have linked high visceral fat levels to an increased risk of some cancers, including colorectal cancer.
Dementia and Alzheimer's: Research suggests a link between excess visceral fat and cognitive decline.
Fatty Liver Disease: Visceral fat can release excess fatty acids directly into the liver, leading to fat accumulation.
Sleep Apnea: Visceral fat can put pressure on internal organs, affecting respiratory function.

How to Measure Your Visceral Fat

While a DEXA scan or MRI is the most accurate way to measure visceral fat, a simple tape measure can provide a good estimate at home. For women, a waist circumference of 35 inches or more is considered an indicator of excess visceral fat, while for men, the threshold is 40 inches or more.

To measure your waistline:

Stand upright and wrap a tape measure around your midsection, just above your belly button.
Ensure the tape is level all the way around and snug, but not compressing your skin.
Relax and breathe normally, then read the measurement.

Strategies to Reduce Visceral Fat

Fortunately, visceral fat is the most responsive type of fat to lifestyle changes. You can effectively reduce your levels by implementing the following habits:

Eat a balanced, high-fiber diet: Focus on plant-based foods like fruits, vegetables, whole grains, and lean proteins. Increase your intake of soluble fiber, found in oats, beans, and berries, as it promotes satiety and helps regulate blood sugar.
Engage in regular physical activity: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, or cycling. High-intensity interval training (HIIT) is particularly effective at reducing visceral fat.
Prioritize strength training: Building lean muscle mass helps boost your metabolism, which aids in burning calories and reducing overall body fat.
Manage stress effectively: Chronic stress elevates the hormone cortisol, which promotes visceral fat storage. Incorporate stress-reducing activities like meditation, deep breathing, or yoga.
Get adequate, quality sleep: Insufficient sleep can disrupt hormones that regulate appetite, leading to an increase in visceral fat accumulation. Aim for at least 7 hours of sleep per night.
Limit alcohol and sugary drinks: Excessive alcohol and high-sugar beverages are linked to increased visceral fat.

Conclusion

While both visceral and subcutaneous fat make up a person's belly fat, it is the hidden visceral fat that carries the most significant health risks due to its metabolic activity and proximity to vital organs. Unlike the soft, pinchable subcutaneous fat, excess visceral fat is strongly associated with chronic diseases like type 2 diabetes, heart disease, and some cancers. The good news is that visceral fat is highly responsive to positive lifestyle adjustments. By adopting a healthy diet rich in fiber and lean protein, engaging in regular exercise that includes both aerobic and strength training, managing stress, and ensuring sufficient sleep, you can actively and effectively reduce your visceral fat levels and significantly improve your long-term health. Consistent, healthy habits are the most powerful tool for taking control of your body composition and reducing the health dangers associated with excess visceral fat.

Frequently Asked Questions

Not all belly fat is created equal. While excessive amounts of any body fat can be unhealthy, visceral fat, which is stored deep inside the abdomen, poses a greater health risk than subcutaneous fat, the pinchable layer just under the skin.

Excessive visceral fat significantly increases the risk of serious health conditions, including heart disease, type 2 diabetes, stroke, certain cancers, and fatty liver disease, due to the inflammatory chemicals it releases.

A quick way to estimate is by measuring your waist circumference. A measurement of 35 inches or more for women and 40 inches or more for men can indicate an unhealthy level of visceral fat.

Yes, it is possible for people with a healthy body mass index (BMI) to still have high levels of hidden visceral fat, a condition sometimes referred to as 'thin outside, fat inside' (TOFI). This can happen due to a poor diet and sedentary lifestyle.

No, liposuction is a surgical procedure that only removes subcutaneous fat. It cannot be used to remove the deeper, more dangerous visceral fat that surrounds the internal organs.

Both aerobic exercises (like brisk walking and jogging) and high-intensity interval training (HIIT) are very effective at reducing visceral fat. Combining these with regular strength training is recommended for the best results.

Yes, chronic stress can contribute to an increase in visceral fat. The stress hormone cortisol can trigger the body to store more fat in the abdominal region.