Let's Talk Body Fat: Location & Type

When we hear the term "body fat," many of us picture extra weight that can affect our self-esteem and health. However, body fat is far more complex. It plays a vital role in our overall well-being. Understanding its different types can empower us to manage our health and weight loss journey more effectively. In this post, we will explore three main types of body fat: subcutaneous fat, visceral fat, and intramuscular fat.

A baby's roasty rolls are adorable and a sign of good health.

What Is Body Fat?

Before we discuss the specifics of each type, let's clarify what body fat really is. Body fat, known as adipose tissue, is stored energy in the body with several important functions. It cushions our organs, regulates hormones, and helps maintain body temperature. It's normal for everyone to have some body fat, but the amount and how it's distributed can greatly impact our health.

Locations of Body Fat

The types of fat you normally hear about are named according to their location in the body. These are the three main fat tissue locations:

• Subcutaneous Fat: The Jiggly Layer

Subcutaneous fat is the most common type of body fat, located just beneath the skin. This is the fat you can pinch on your belly, thighs, and arms. While it often gets a bad rap as "unwanted weight," subcutaneous fat plays significant roles in our health.

This layer of fat is important for insulation and energy storage. It protects your muscles and bones from injury. However, excess subcutaneous fat can lead to health issues like cardiovascular diseases and type 2 diabetes. Research indicates that individuals with high amounts of subcutaneous fat have a 30% higher risk of heart disease. Maintaining balance through healthy eating and regular exercise is crucial for overall health.

• Visceral Fat: The Hidden Enemy

In contrast to subcutaneous fat, visceral fat accumulates around the organs in the abdominal cavity. You cannot see visceral fat simply by looking in the mirror, but its risks are very real. Excess fat of this type has been associated with a higher likelihood of serious health concerns such as heart disease, type 2 diabetes, and certain cancers.

For instance, studies show that individuals with a waist circumference over 40 inches for men and 35 inches for women may face significantly increased health risks. To effectively reduce visceral fat, it is essential to engage in regular cardiovascular activities and limit sugars and refined carbohydrates. Though you may not see visceral fat, protecting your vital organs should be a priority.

• Intramuscular Fat: The Overlooked Type

Let’s also consider intramuscular fat, the fat found within skeletal muscles. While it may seem surprising to think of fat residing in our muscles, it actually serves a beneficial purpose. Intramuscular fat provides an energy reserve for our muscles during prolonged physical activity.

A certain amount of intramuscular fat is necessary; however, too much can signal poor muscle quality and may be linked to insulin resistance. Studies suggest that those with higher levels of intramuscular fat are 25% more likely to develop metabolic disorders. Balance is key, and engaging in strength training and maintaining an active lifestyle can effectively manage intramuscular fat.

It's essential to acknowledge the role of genetics in how our bodies store fat. Some individuals may be more prone to accumulating subcutaneous fat, while others may find they store more visceral fat. Lifestyle choices, including diet, exercise, stress management, and sleep, can also greatly influence body fat distribution.

Types of Body Fat

There are two main types of fat based on "color" and their metabolic processes. Let's discuss those:

• White Fat: Most Common Fat Tissue

This type of fat, white adipose tissue (WAT), is usually found in the chest, abdomen or upper legs as subcutaneous or visceral fat and is designed for energy storage. Each cell contains a single liquid droplet and low mitochondrial count (mitochondria are the cells powerhouse where energy is burned). Blood flow to WAT is not highly vascularized, meaning there aren't many blood vessels feeding the tissue.

Essential levels of WAT are necessary for normal function. They are easily broken down into fatty acids, the building blocks of fats, to be absorbed by the body for energy when the body is starving or needs extra energy for the demands. In addition, over 50 types of hormones and enzymes are secreted from WAT, regulating appetite, blood pressure, blood sugar, cholesterol and our inflammation response. When WAT levels are excessive, normal hormone function is disrupted, leading to issues, such as insulin resistance and chronic inflammation.

• Brown Fat: Baby Fat

Brown adipose tissue (BAT) has very different properties from white. BAT cells are smaller in size and have many small liquid droplets per cell. These cells were typically thought to be found in babies, disappearing as infants age. More recently researchers have found that BAT exists throughout adulthood and is found in the neck area, between the shoulder blades, and along the spinal cord, although less than a hundredth of the amount of WAT. BAT cells are also loaded with mitochondria and are highly vascularized with 5-7 times the number of blood vessels.

The main function of BAT is to burn fat and food to create heat for warmth. The amount of BAT decreases with age and doesn't depend on caloric intake, yet researchers don't know how to increase BAT levels. Furthermore, those who are more lean will have more BAT than those who are overweight.

Less common types of fat include the following:

• Beige Fat: Converted White Fat

A combination of properties of both white and brown fat is beige or brite fat. These fat cells have moderate vascularization, may store energy in its natural state or burn its cell contents for heat when exposed to cold temperatures. The "browning" process of WAT may also be stimulated from good nutrition and exercise.

• Pink Fat: Converted During Pregnancy

Pink fat is also converted WAT that occurs during pregnancy and lactation. These cells produce and secrete breast milk.

Measuring Body Fat

• Body Mass Index

Body Mass Index (BMI), weight in relation to your height, is a very popular - and very simple - method to measure body fat. It's used by physicians daily, with levels of underweight, typical or healthy, overweight and obese. As a quick guide, it's fine, however, this method is not my favorite for the following reasons: 1) It can recommend an "ideal body weight" that is not realistic. 2) It doesn't delineate between male and female or age. 3) If someone is very fit and muscular, it may identify that person as overweight or obese due to muscle mass weighing more than fat mass.

So, let's talk about other ways we can measure body fat:

• Percent Body Fat

Percent Body Fat (BF%) is the amount of fat in relation to total body mass. There's several ways to measure it, the simplest is through bioelectric impedance, where an individual stands on a scale with sensors and is given a reading based on the speed of a low-level electrical current. Muscle and bone tissue are high in water and will measure less impedance than fat mass that is low in water.

Other ways include skin calipers, a DEXA scan, air displacement (Bod Pod), 3-D body scanners or hydrostatic weighing. For consistency, it's best to have the same individual measure the skin folds each time you're measured. The Dexa and Bod Pod are generally quite expensive, while hydrostatic weighing requires getting in a pool, going completely underwater and expelling all of your air and holding your breath while you're weighed. All three of these methods are also not very accessible.

BF%, however, measures your lean body mass, fat mass and body weight. It's based on age, gender, and fitness level, Body fat levels essential for survival are 5-9% for men and 8-10% for women.

We can use simple tools, such as a tape measure, to determine our general health.

• Circumference Measurements

There are two measurements that you can use to determine health. The first is waist circumference. Using a tape measure at the waistline, just above the hip bones, If your waist is greater than 35 inches (88.9 cm) for a female or more than 40 inches (101.6 cm) for a male, this is considered at risk for heart disease and diabetes.

The other is waist-to-hip ratio. The waist measurement is the same as above, where the hip measurement is the widest hip width, then divide the waist by the hip measurement. Women are going to want a ratio of .85 or lower, while men it's .90 or less. Anything above that is indicating greater chance of health risks.

Overall, it's best to incorporate at least two measuring techniques. Circumference, in particular, is easy and convenient, and when you see loss it's motivation to keep working hard toward your weight loss and health goals.

Changing Habits for a Healthier Future

Understanding the differences among these types of body fat is just the beginning. To leverage this knowledge for better health, we need to commit to habit changes. This involves making balanced dietary choices, engaging in consistent exercise, and prioritizing mental well-being.

If you're looking for actionable steps, consider these suggestions:

• Focus on Whole Foods: Include more colorful fruits, vegetables, lean proteins, and healthy fats in your meals.

  
  

• Stay Active: Aim for at least 150 minutes of moderate aerobic exercise weekly, along with two or more days of strength training.

  
  

• Manage Stress: Techniques such as yoga, meditation, or deep breathing can help lower stress levels, which is beneficial for overall health.

  
  

• Get Enough Sleep: Quality sleep is crucial for weight management and hormone regulation. Aim for 7-9 hours of sleep per night.

  
  

Embrace Your Body and Understand Its Needs

Body fat is not the enemy; it has crucial roles in our health and well-being. By understanding the various types—subcutaneous, visceral, and intramuscular—we can make better-informed choices about our health.

As you move forward on your journey to improved health and weight loss, remember that moderation and balance matter. Celebrate small victories along the way and treat your body with care. By changing our perspectives and making sustainable choices, we can achieve a healthier lifestyle and foster a more positive relationship with ourselves.

Embrace your unique body, educate yourself about its needs, and take actionable steps toward a brighter health future. Happy health journey!

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In Courage,

Dani

Sources:

• Cleveland Clinic. Visceral Fat. September 12, 2022.

• Diya, Trust, PhD. The Conversation. Brown, white and beige: understanding your body’s different fat cells could help with weight loss. May 18, 2020.

• Lindberg, Sara. Healthline. What Is a Good Body Fat Percentage? March 20, 2025.

• Komaroff, Anthony L., MD. Harvard Health Publishing. What are the different types of body fat? June 1, 2022.

• The Nutrition Source. Harvard TH Chan Public School of Health. Body Fat. August 2022.

• Wu, Jun et al. Cell.com. Beige Adipocytes Are a Distinct Type of Thermogenic Fat Cell in Mouse and Human. July 20, 2012.

• Zoico, Elena et al. Frontiers in Endocrinology. Brown and Beige Adipose Tissue and Aging. June 19, 2019.