Table of ContentsView AllTable of ContentsSubcutaneous vs. Visceral FatPurpose of Subcutaneous FatCauses of High RatiosLosing Subcutaneous FatFoods to Lose It
Table of ContentsView All
View All
Table of Contents
Subcutaneous vs. Visceral Fat
Purpose of Subcutaneous Fat
Causes of High Ratios
Losing Subcutaneous Fat
Foods to Lose It
Subcutaneous fatis found just beneath your skin in much of your body. This is the soft fat that you can pinch. This type of fat is the most widely present throughout your body though it is mostly harmless.
While all people have this type of fat, some have more than others. Factors like genetics, diet, and exercise can affect the amount of subcutaneous fat you carry. Often, a lifestyle that involves a poor diet and too little exercise can lead to taking in morecaloriesthan you burn. This can result in an excess of subcutaneous fat.
This article describes why subcutaneous fat exists and how it differs from other types of fat. It also suggests proven methods to lose this type of fat.
Ivan-balvan / Getty Images
Subcutaneous vs. Visceral Fat: Location and Texture
There are considerable differences between subcutaneous and visceral body fat in their composition and how they are distributed throughout your body.
Subcutaneous fat is soft, loose, and doughy. It is the type of fat that accumulates directly beneath your skin. Subcutaneous belly fat is the fat you feel if you “pinch an inch” around your belly.
Visceral fat feels firmer than subcutaneous fat, though it is out of reach because it is deep beneath your abdominal wall.
Visceral fat is stored in the spaces around your liver, intestines, and other organs, making it inaccessible to your touch. It is also located in youromentum. This apron-like flap of tissue is under your abdominal muscles and blankets your intestines. The omentum hardens and thickens as it fills with fat.
Layers of Skin and Their Functions
What’s the Purpose of Subcutaneous Fat?
Subcutaneous fat plays an important role in protecting your body and ensuring it functions normally. It provides the following benefits:
Health Risks of Subcutaneous vs. Visceral FatDespite the benefits of subcutaneous fat, too much can increase your risk of the following health problems:Insulin resistance(when cells don’t respond well to insulin and can’t take up glucose, or sugar, from the blood, requiring more insulin)Hepatic steatosis(fatty liver disease)Metabolic syndrome(a group of risk factors for heart disease, stroke, and diabetes)Hypertension(high blood pressure)However, visceral fat is considered more dangerous because of differences at the molecular level. As a result, visceral fat has a stronger link to metabolic syndrome, insulin resistance, and a higher risk of death, even when body mass index (BMI) is normal.
Health Risks of Subcutaneous vs. Visceral Fat
Despite the benefits of subcutaneous fat, too much can increase your risk of the following health problems:Insulin resistance(when cells don’t respond well to insulin and can’t take up glucose, or sugar, from the blood, requiring more insulin)Hepatic steatosis(fatty liver disease)Metabolic syndrome(a group of risk factors for heart disease, stroke, and diabetes)Hypertension(high blood pressure)However, visceral fat is considered more dangerous because of differences at the molecular level. As a result, visceral fat has a stronger link to metabolic syndrome, insulin resistance, and a higher risk of death, even when body mass index (BMI) is normal.
Despite the benefits of subcutaneous fat, too much can increase your risk of the following health problems:
However, visceral fat is considered more dangerous because of differences at the molecular level. As a result, visceral fat has a stronger link to metabolic syndrome, insulin resistance, and a higher risk of death, even when body mass index (BMI) is normal.
What Causes a High Subcutaneous/Visceral Fat Ratio?
Your body has a naturally high ratio of subcutaneous to visceral fat. While subcutaneous fat holds about 90% of total body fat, visceral fat holds the remaining 10% of body fat.
Women typically have more subcutaneous fat than men. It is most apparent during adolescence, when fat accounts for 25% of body weight in females but only 15% of body weight in men at this stage. However, with age, both subcutaneous and visceral fat increase in both males and females, with greater increases in visceral fat. As a result, sex differences in body fat distribution can become less apparent with age.
Computed tomography (CT) scans, an imaging process that uses X-rays and a computer to generate an internal image, is an accurate method for determiningbody compositionfactors such as subcutaneous to visceral fat ratio.
Other imaging procedures used to measure body fat ratios include:
In addition to imaging procedures, the following techniques are used to measure body composition:
Your healthcare provider can help you determine what the results of these tests mean and whether they show a cause for concern.
Body Fat Percentage Charts for Men and Women
How to Lose Subcutaneous Fat
Generally, the best way to lose subcutaneous fat is to maintain a healthy lifestyle. This involves a combination of a fat-burning diet and regular exercise.
Lifestyle Changes
Exercises
Losing subcutaneous fat requires patience and persistence. Subcutaneous fat can be harder to lose because of the functions it serves in your body. In addition, your body typically burns excess visceral fat before it attacks excess subcutaneous fat.
Everyone loses weight at different rates due to factors such as genetics, body composition, age, and hormones. Generally, a combination of acalorie deficit(eating less and moving more) and physical activity can trigger changes as early as one to two weeks or as late as six to 12 weeks after you start your program.
Guidelines for Physical Activity
Foods to Support Subcutaneous Fat Loss
If you’re serious about losing body fat, it’s important to modify your diet to include the following foods to support subcutaneous fat loss:
How Many Grams of Fat Your Body Needs Daily
Summary
Subcutaneous fat makes up 90% of body fat in most people. It is the type of loose, jiggly fat that most people think of when talking about body fat. It is often found in the regions around your belly, arms, and legs.
While it may not look healthy, subcutaneous fat is an energy reserve. It also protects your body from extreme temperatures, trauma injuries, and eating too much. However, the fact that this type of fat is helpful in your body makes it harder to lose.
Losing subcutaneous fat can be a slow process. It involves making combined changes to your diet and physical activity routines. Consult your healthcare provider to ensure that you are making changes to help you achieve your goals safely.
28 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Houston Methodist.Belly fat: why it’s so dangerous & how to lose it.Rush University Medical Center.Losing belly fat.Harvard Health Publishing Harvard Medical School.Taking aim at belly fat.Derraik JG, Rademaker M, Cutfield WS, et al.Effects of age, gender, BMI, and anatomical site on skin thickness in children and adults with diabetes.PLoS One. 2014;9(1):e86637. doi:10.1371/journal.pone.0086637Alexander CM, Kasza I, Yen CL, et al.Dermal white adipose tissue: a new component of the thermogenic response.J Lipid Res. 2015;56(11):2061–2069. doi:10.1194/jlr.R062893Ahn AC, Kaptchuk TJ.Spatial anisotropy analyses of subcutaneous tissue layer: potential insights into its biomechanical characteristics.J Anat. 2011;219(4):515–524. doi:10.1111/j.1469-7580.2011.01407.xAhn AC, Kaptchuk TJ.Spatial anisotropy analyses of subcutaneous tissue layer: potential insights into its biomechanical characteristics: spatial anisotropy analyses of subcutaneous tissue layer.Journal of Anatomy. 2011;219(4):515-524. doi:10.1111/j.1469-7580.2011.01407.xMittal B.Subcutaneous adipose tissue & visceral adipose tissue.Indian J Med Res. 2019;149(5):571-573. doi: 10.4103/ijmr.IJMR_1910_18Pandžić Jakšić V, Grizelj D.Under the Surface of Subcutaneous Adipose Tissue Biology.Acta Dermatovenerol Croat. 2016;24(4):250-260.University of Illinois Chicago (UIC).Why is visceral fat worse than subcutaneous fat?Pausova Z.Visceral fat and hypertension: sex differences. In: Watson RR. ed.Nutrition in the Prevention and Treatment of Abdominal Obesity. Academic Press, Washington DC 2014: 99–111. doi:10.1016/B978-0-12-407869-7.00009-XKwon S, Han AL.The correlation between the ratio of visceral fat area to subcutaneous fat area on computed tomography and lipid accumulation product as indexes of cardiovascular risk.J Obes Metab Syndr. 2019;28(3):186-193. doi:10.7570/jomes.2019.28.3.186Lemos T, Gallagher D.Current body composition measurement techniques.Curr Opin Endocrinol Diabetes Obes. 2017;24(5):310-314. doi:10.1097/MED.0000000000000360van Gemert WA, Peeters PH, May AM, et al.Effect of diet with or without exercise on abdominal fat in postmenopausal women – a randomised trial.BMC Public Health. 2019;19(1):174. doi:10.1186/s12889-019-6510-1Daily, J.W., Yang, H.J., Liu, M.et al.Subcutaneous fat mass is associated with genetic risk scores related to proinflammatory cytokine signaling and interact with physical activity in middle-aged obese adults.Nutr Metab (Lond)16, 75 (2019). doi:10.1186/s12986-019-0405-0National Coalition on Health Care (NCHC).How to lose upper belly fat: Discover 7 helpful tips with health experts in 2024.Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762U.S. Food and Drug Administration (FDA).How to understand and use the nutrition facts label.Thornton SN.Increased hydration can be associated with weight loss.Front Nutr. 2016;3:18. doi:10.3389/fnut.2016.00018National Institutes of Health (NIH).Molecular ties between lack of sleep and weight gain.University of Utah health.Stress management & weight loss.Greer BK, O’Brien J, Hornbuckle LM, Panton LB.Epoc comparison between resistance training and high-intensity interval training in aerobically fit women.Int J Exerc Sci. 2021;14(2):1027-1035.American Council on Exercise (ACE).A basic high-intensity interval training routine for beginning exercisers.Wewege MA, Desai I, Honey C, et al.The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: a systematic review and meta-analysis.Sports Med. 2022;52(2):287-300. doi:10.1007/s40279-021-01562-2National Coalition on Health Care (NCHC).How long does it take to lose belly fat - here’s the answer from health experts in 2023.Unity Point Health.12 metabolism-boosting foods to aid weight loss.Lee A, Lim W, Kim S, et al.Coffee intake and obesity: a meta-analysis.Nutrients. 2019;11(6):1274. doi:10.3390/nu11061274Willems MET, Şahin MA, Cook MD.Matcha green tea drinks enhance fat oxidation during brisk walking in females.Int J Sport Nutr Exerc Metab. 2018;28(5):536-541. doi:10.1123/ijsnem.2017-0237
28 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Houston Methodist.Belly fat: why it’s so dangerous & how to lose it.Rush University Medical Center.Losing belly fat.Harvard Health Publishing Harvard Medical School.Taking aim at belly fat.Derraik JG, Rademaker M, Cutfield WS, et al.Effects of age, gender, BMI, and anatomical site on skin thickness in children and adults with diabetes.PLoS One. 2014;9(1):e86637. doi:10.1371/journal.pone.0086637Alexander CM, Kasza I, Yen CL, et al.Dermal white adipose tissue: a new component of the thermogenic response.J Lipid Res. 2015;56(11):2061–2069. doi:10.1194/jlr.R062893Ahn AC, Kaptchuk TJ.Spatial anisotropy analyses of subcutaneous tissue layer: potential insights into its biomechanical characteristics.J Anat. 2011;219(4):515–524. doi:10.1111/j.1469-7580.2011.01407.xAhn AC, Kaptchuk TJ.Spatial anisotropy analyses of subcutaneous tissue layer: potential insights into its biomechanical characteristics: spatial anisotropy analyses of subcutaneous tissue layer.Journal of Anatomy. 2011;219(4):515-524. doi:10.1111/j.1469-7580.2011.01407.xMittal B.Subcutaneous adipose tissue & visceral adipose tissue.Indian J Med Res. 2019;149(5):571-573. doi: 10.4103/ijmr.IJMR_1910_18Pandžić Jakšić V, Grizelj D.Under the Surface of Subcutaneous Adipose Tissue Biology.Acta Dermatovenerol Croat. 2016;24(4):250-260.University of Illinois Chicago (UIC).Why is visceral fat worse than subcutaneous fat?Pausova Z.Visceral fat and hypertension: sex differences. In: Watson RR. ed.Nutrition in the Prevention and Treatment of Abdominal Obesity. Academic Press, Washington DC 2014: 99–111. doi:10.1016/B978-0-12-407869-7.00009-XKwon S, Han AL.The correlation between the ratio of visceral fat area to subcutaneous fat area on computed tomography and lipid accumulation product as indexes of cardiovascular risk.J Obes Metab Syndr. 2019;28(3):186-193. doi:10.7570/jomes.2019.28.3.186Lemos T, Gallagher D.Current body composition measurement techniques.Curr Opin Endocrinol Diabetes Obes. 2017;24(5):310-314. doi:10.1097/MED.0000000000000360van Gemert WA, Peeters PH, May AM, et al.Effect of diet with or without exercise on abdominal fat in postmenopausal women – a randomised trial.BMC Public Health. 2019;19(1):174. doi:10.1186/s12889-019-6510-1Daily, J.W., Yang, H.J., Liu, M.et al.Subcutaneous fat mass is associated with genetic risk scores related to proinflammatory cytokine signaling and interact with physical activity in middle-aged obese adults.Nutr Metab (Lond)16, 75 (2019). doi:10.1186/s12986-019-0405-0National Coalition on Health Care (NCHC).How to lose upper belly fat: Discover 7 helpful tips with health experts in 2024.Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762U.S. Food and Drug Administration (FDA).How to understand and use the nutrition facts label.Thornton SN.Increased hydration can be associated with weight loss.Front Nutr. 2016;3:18. doi:10.3389/fnut.2016.00018National Institutes of Health (NIH).Molecular ties between lack of sleep and weight gain.University of Utah health.Stress management & weight loss.Greer BK, O’Brien J, Hornbuckle LM, Panton LB.Epoc comparison between resistance training and high-intensity interval training in aerobically fit women.Int J Exerc Sci. 2021;14(2):1027-1035.American Council on Exercise (ACE).A basic high-intensity interval training routine for beginning exercisers.Wewege MA, Desai I, Honey C, et al.The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: a systematic review and meta-analysis.Sports Med. 2022;52(2):287-300. doi:10.1007/s40279-021-01562-2National Coalition on Health Care (NCHC).How long does it take to lose belly fat - here’s the answer from health experts in 2023.Unity Point Health.12 metabolism-boosting foods to aid weight loss.Lee A, Lim W, Kim S, et al.Coffee intake and obesity: a meta-analysis.Nutrients. 2019;11(6):1274. doi:10.3390/nu11061274Willems MET, Şahin MA, Cook MD.Matcha green tea drinks enhance fat oxidation during brisk walking in females.Int J Sport Nutr Exerc Metab. 2018;28(5):536-541. doi:10.1123/ijsnem.2017-0237
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Houston Methodist.Belly fat: why it’s so dangerous & how to lose it.Rush University Medical Center.Losing belly fat.Harvard Health Publishing Harvard Medical School.Taking aim at belly fat.Derraik JG, Rademaker M, Cutfield WS, et al.Effects of age, gender, BMI, and anatomical site on skin thickness in children and adults with diabetes.PLoS One. 2014;9(1):e86637. doi:10.1371/journal.pone.0086637Alexander CM, Kasza I, Yen CL, et al.Dermal white adipose tissue: a new component of the thermogenic response.J Lipid Res. 2015;56(11):2061–2069. doi:10.1194/jlr.R062893Ahn AC, Kaptchuk TJ.Spatial anisotropy analyses of subcutaneous tissue layer: potential insights into its biomechanical characteristics.J Anat. 2011;219(4):515–524. doi:10.1111/j.1469-7580.2011.01407.xAhn AC, Kaptchuk TJ.Spatial anisotropy analyses of subcutaneous tissue layer: potential insights into its biomechanical characteristics: spatial anisotropy analyses of subcutaneous tissue layer.Journal of Anatomy. 2011;219(4):515-524. doi:10.1111/j.1469-7580.2011.01407.xMittal B.Subcutaneous adipose tissue & visceral adipose tissue.Indian J Med Res. 2019;149(5):571-573. doi: 10.4103/ijmr.IJMR_1910_18Pandžić Jakšić V, Grizelj D.Under the Surface of Subcutaneous Adipose Tissue Biology.Acta Dermatovenerol Croat. 2016;24(4):250-260.University of Illinois Chicago (UIC).Why is visceral fat worse than subcutaneous fat?Pausova Z.Visceral fat and hypertension: sex differences. In: Watson RR. ed.Nutrition in the Prevention and Treatment of Abdominal Obesity. Academic Press, Washington DC 2014: 99–111. doi:10.1016/B978-0-12-407869-7.00009-XKwon S, Han AL.The correlation between the ratio of visceral fat area to subcutaneous fat area on computed tomography and lipid accumulation product as indexes of cardiovascular risk.J Obes Metab Syndr. 2019;28(3):186-193. doi:10.7570/jomes.2019.28.3.186Lemos T, Gallagher D.Current body composition measurement techniques.Curr Opin Endocrinol Diabetes Obes. 2017;24(5):310-314. doi:10.1097/MED.0000000000000360van Gemert WA, Peeters PH, May AM, et al.Effect of diet with or without exercise on abdominal fat in postmenopausal women – a randomised trial.BMC Public Health. 2019;19(1):174. doi:10.1186/s12889-019-6510-1Daily, J.W., Yang, H.J., Liu, M.et al.Subcutaneous fat mass is associated with genetic risk scores related to proinflammatory cytokine signaling and interact with physical activity in middle-aged obese adults.Nutr Metab (Lond)16, 75 (2019). doi:10.1186/s12986-019-0405-0National Coalition on Health Care (NCHC).How to lose upper belly fat: Discover 7 helpful tips with health experts in 2024.Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762U.S. Food and Drug Administration (FDA).How to understand and use the nutrition facts label.Thornton SN.Increased hydration can be associated with weight loss.Front Nutr. 2016;3:18. doi:10.3389/fnut.2016.00018National Institutes of Health (NIH).Molecular ties between lack of sleep and weight gain.University of Utah health.Stress management & weight loss.Greer BK, O’Brien J, Hornbuckle LM, Panton LB.Epoc comparison between resistance training and high-intensity interval training in aerobically fit women.Int J Exerc Sci. 2021;14(2):1027-1035.American Council on Exercise (ACE).A basic high-intensity interval training routine for beginning exercisers.Wewege MA, Desai I, Honey C, et al.The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: a systematic review and meta-analysis.Sports Med. 2022;52(2):287-300. doi:10.1007/s40279-021-01562-2National Coalition on Health Care (NCHC).How long does it take to lose belly fat - here’s the answer from health experts in 2023.Unity Point Health.12 metabolism-boosting foods to aid weight loss.Lee A, Lim W, Kim S, et al.Coffee intake and obesity: a meta-analysis.Nutrients. 2019;11(6):1274. doi:10.3390/nu11061274Willems MET, Şahin MA, Cook MD.Matcha green tea drinks enhance fat oxidation during brisk walking in females.Int J Sport Nutr Exerc Metab. 2018;28(5):536-541. doi:10.1123/ijsnem.2017-0237
Houston Methodist.Belly fat: why it’s so dangerous & how to lose it.
Rush University Medical Center.Losing belly fat.
Harvard Health Publishing Harvard Medical School.Taking aim at belly fat.
Derraik JG, Rademaker M, Cutfield WS, et al.Effects of age, gender, BMI, and anatomical site on skin thickness in children and adults with diabetes.PLoS One. 2014;9(1):e86637. doi:10.1371/journal.pone.0086637
Alexander CM, Kasza I, Yen CL, et al.Dermal white adipose tissue: a new component of the thermogenic response.J Lipid Res. 2015;56(11):2061–2069. doi:10.1194/jlr.R062893
Ahn AC, Kaptchuk TJ.Spatial anisotropy analyses of subcutaneous tissue layer: potential insights into its biomechanical characteristics.J Anat. 2011;219(4):515–524. doi:10.1111/j.1469-7580.2011.01407.x
Ahn AC, Kaptchuk TJ.Spatial anisotropy analyses of subcutaneous tissue layer: potential insights into its biomechanical characteristics: spatial anisotropy analyses of subcutaneous tissue layer.Journal of Anatomy. 2011;219(4):515-524. doi:10.1111/j.1469-7580.2011.01407.x
Mittal B.Subcutaneous adipose tissue & visceral adipose tissue.Indian J Med Res. 2019;149(5):571-573. doi: 10.4103/ijmr.IJMR_1910_18
Pandžić Jakšić V, Grizelj D.Under the Surface of Subcutaneous Adipose Tissue Biology.Acta Dermatovenerol Croat. 2016;24(4):250-260.
University of Illinois Chicago (UIC).Why is visceral fat worse than subcutaneous fat?
Pausova Z.Visceral fat and hypertension: sex differences. In: Watson RR. ed.Nutrition in the Prevention and Treatment of Abdominal Obesity. Academic Press, Washington DC 2014: 99–111. doi:10.1016/B978-0-12-407869-7.00009-X
Kwon S, Han AL.The correlation between the ratio of visceral fat area to subcutaneous fat area on computed tomography and lipid accumulation product as indexes of cardiovascular risk.J Obes Metab Syndr. 2019;28(3):186-193. doi:10.7570/jomes.2019.28.3.186
Lemos T, Gallagher D.Current body composition measurement techniques.Curr Opin Endocrinol Diabetes Obes. 2017;24(5):310-314. doi:10.1097/MED.0000000000000360
van Gemert WA, Peeters PH, May AM, et al.Effect of diet with or without exercise on abdominal fat in postmenopausal women – a randomised trial.BMC Public Health. 2019;19(1):174. doi:10.1186/s12889-019-6510-1
Daily, J.W., Yang, H.J., Liu, M.et al.Subcutaneous fat mass is associated with genetic risk scores related to proinflammatory cytokine signaling and interact with physical activity in middle-aged obese adults.Nutr Metab (Lond)16, 75 (2019). doi:10.1186/s12986-019-0405-0
National Coalition on Health Care (NCHC).How to lose upper belly fat: Discover 7 helpful tips with health experts in 2024.
Monteiro CA, Cannon G, Levy RB, et al.Ultra-processed foods: what they are and how to identify them.Public Health Nutr. 2019;22(5):936-941. doi:10.1017/S1368980018003762
U.S. Food and Drug Administration (FDA).How to understand and use the nutrition facts label.
Thornton SN.Increased hydration can be associated with weight loss.Front Nutr. 2016;3:18. doi:10.3389/fnut.2016.00018
National Institutes of Health (NIH).Molecular ties between lack of sleep and weight gain.
University of Utah health.Stress management & weight loss.
Greer BK, O’Brien J, Hornbuckle LM, Panton LB.Epoc comparison between resistance training and high-intensity interval training in aerobically fit women.Int J Exerc Sci. 2021;14(2):1027-1035.
American Council on Exercise (ACE).A basic high-intensity interval training routine for beginning exercisers.
Wewege MA, Desai I, Honey C, et al.The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: a systematic review and meta-analysis.Sports Med. 2022;52(2):287-300. doi:10.1007/s40279-021-01562-2
National Coalition on Health Care (NCHC).How long does it take to lose belly fat - here’s the answer from health experts in 2023.
Unity Point Health.12 metabolism-boosting foods to aid weight loss.
Lee A, Lim W, Kim S, et al.Coffee intake and obesity: a meta-analysis.Nutrients. 2019;11(6):1274. doi:10.3390/nu11061274
Willems MET, Şahin MA, Cook MD.Matcha green tea drinks enhance fat oxidation during brisk walking in females.Int J Sport Nutr Exerc Metab. 2018;28(5):536-541. doi:10.1123/ijsnem.2017-0237
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