Visceral Fat vs. Subcutaneous Fat: What You Need to Know
Not all fat is created equal. One type sits harmlessly under your skin, the other actively attacks your organs.
If you could unzip your skin, you'd see two very different types of fat. And knowing the difference might save your life.
Subcutaneous Fat
This is the fat you can pinch. It sits just under the skin. While we often want to lose it for aesthetic reasons, it is metabolically relatively inert. It's essentially just stored energy waiting to be used.
Visceral Fat: The Silent Killer
Visceral fat is hidden deep within the abdominal cavity, wrapping around your liver, pancreas, and intestines. Unlike subcutaneous fat, visceral fat acts like an active organ.
It secretes cytokines and other inflammatory makers. It is directly linked to Type 2 diabetes, heart disease, and insulin resistance. You can be 'thin' on the outside but have high amounts of visceral fat (TOFI: Thin Outside, Fat Inside) if you have a poor diet and high stress.
How to target Visceral Fat
The good news is that visceral fat is often the first to go when you start making changes. It is highly sensitive to aerobic exercise (Zone 2 cardio) and the reduction of refined sugars / fructose.
Prioritise sleep, reduce alcohol intake, and maintain a slight caloric deficit, and your body will burn through this dangerous fat store relatively quickly.