Belly fat isn’t just about clothing size or appearance — it’s a deep signal about what’s happening inside your body. In fact, there are two very different types of fat around your abdomen: visceral fat and subcutaneous fat. One is stubborn and annoying. The other is quietly dangerous. For women especially — where hormonal shifts, stress, and metabolism play a larger role — understanding the difference between these two fats is critical for better health and long-term weight management. This guide breaks down exactly what visceral and subcutaneous fat are, how they affect women differently, and what you can do to reduce each one.
What Is Subcutaneous Fat?
Subcutaneous fat is the soft, squishy fat that sits directly under your skin. It’s the type you can pinch — often found on your hips, thighs, arms, and belly. Its main roles are to provide insulation, store energy, and cushion the body.
While it may affect your appearance or clothing fit, subcutaneous fat is generally less harmful to your health unless it’s excessive and spread across large areas of the body. Many women have more subcutaneous fat due to the protective role it plays in reproduction and hormonal regulation.
According to the National Institutes of Health (NIH), subcutaneous fat is typically the body’s first energy reserve and doesn’t pose major metabolic risks unless paired with high visceral fat.
What Is Visceral Fat?
Visceral fat is stored deep inside the abdominal cavity, surrounding your internal organs like the liver, pancreas, and intestines. Unlike subcutaneous fat, you can’t see or pinch visceral fat. It’s hidden — and it’s metabolically active.
This fat produces inflammatory hormones and chemicals (like cytokines and adipokines) that can:
- Interfere with insulin sensitivity
- Increase blood pressure
- Raise LDL cholesterol (bad cholesterol)
- Promote chronic inflammation throughout the body
Women especially begin to accumulate visceral fat more rapidly after age 30 due to declining estrogen, slower metabolism, and higher stress loads. According to the Centers for Disease Control and Prevention (CDC), even people with a normal BMI may have high visceral fat and increased health risks.
Key Differences: Visceral Fat vs Subcutaneous Fat
| Feature | Visceral Fat | Subcutaneous Fat |
|---|---|---|
| Location | Deep inside abdomen, around organs | Beneath the skin (arms, belly, thighs) |
| Appearance | Hidden – not visible or pinchable | Visible, soft – can be pinched |
| Health Risk | High – linked to chronic disease | Lower risk, mostly cosmetic |
| Hormonal Effect | Releases inflammatory substances | Relatively inert |
| Metabolism Impact | Increases insulin resistance and inflammation | Minor effect on metabolism |
| Measurement | Waist size, DEXA scan, CT/MRI | Skinfold test, visual estimate |
Why Women Over 30 Should Be Concerned About Visceral Fat
As estrogen levels decline, fat storage shifts from the hips and thighs (where subcutaneous fat is stored) toward the abdomen, where visceral fat accumulates. This change is most common in women post-30 and especially after menopause.
According to Harvard Health, visceral fat is the type most strongly linked to insulin resistance, cardiovascular disease, and even Alzheimer’s disease.
Women who may appear “normal” in weight can still carry high levels of visceral fat — a condition often referred to as TOFI: thin outside, fat inside.
Health Risks of Visceral Fat
Excess visceral fat increases the risk of:
- Heart disease and stroke
- Type 2 diabetes
- High blood pressure
- Hormonal imbalances
- Certain cancers (like breast and colon)
- Fatty liver disease
- Dementia and cognitive decline
A study published in the Journal of the American College of Cardiology found that women with high visceral fat had a 2–3x higher risk of cardiovascular events than those with lower levels — even when BMI was controlled.
Can You Measure Visceral and Subcutaneous Fat at Home?
While medical scans (DEXA, CT, or MRI) are the most accurate, there are basic indicators women can use at home:
1. Waist Circumference
- For women, over 35 inches (88 cm) suggests high visceral fat.
2. Waist-to-Hip Ratio
- Over 0.85 in women indicates abdominal obesity.
3. Body Shape
- “Apple-shaped” bodies often carry more visceral fat, while “pear-shaped” bodies store more subcutaneous fat.
Which Fat Is Easier to Lose?
Here’s the surprising part — visceral fat responds faster to diet and exercise changes than subcutaneous fat.
Subcutaneous fat is stubborn, especially on the hips and thighs. But visceral fat tends to shrink quickly when you improve your habits. That’s why even a small amount of weight loss (5–10% of your body weight) can drastically reduce health risks.
According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), reducing visceral fat improves blood pressure, blood sugar, and cholesterol — even if total weight loss is minimal.
How to Reduce Visceral Fat (Backed by Science)
For women over 30, here’s what works best:
1. Eat Whole, Anti-Inflammatory Foods
- Focus on fiber-rich vegetables, lean protein, healthy fats (avocados, nuts), and omega-3s
- Avoid processed carbs, added sugar, and trans fats
- Limit alcohol, which directly increases visceral fat
2. Exercise Regularly — Especially Strength + Cardio
- Aim for 150 minutes of moderate aerobic activity/week
- Include strength training 2–3x/week to improve muscle and metabolism
3. Sleep 7–8 Hours Nightly
- Poor sleep increases cortisol and hunger hormones
- Prioritize wind-down routines and screen-free sleep hours
4. Manage Stress Effectively
- Cortisol directly contributes to visceral fat
- Try meditation, journaling, walking in nature, or breathwork
5. Stop Chasing Fads — Focus on Consistency
- Detox teas, waist trainers, and starvation diets don’t work
- Sustainable habits > short-term tricks
Want a full plan to lose visceral fat naturally?
Check out our full post:
How to Lose Belly Fat After 30: A Complete Guide for Women
Conclusion: Know Your Fat, Know Your Health
Visceral fat and subcutaneous fat may both exist in your belly — but they are not equal in how they affect your health. As a woman, understanding the difference helps you take control of your body, your hormones, and your long-term well-being. The best part? Visceral fat is very responsive to smart lifestyle changes — and every healthy choice you make is one step toward a stronger, safer body.
Start with small, manageable shifts. Swap soda for water. Walk after dinner. Prioritize protein and sleep. Because what’s under your skin is just as important as what’s on the outside — and your health is worth every step.
References
- CDC: About Adult Obesity
- NIH: Body Fat Distribution and Risk
- Harvard Health: Subcutaneous vs Visceral Fat
- NIDDK: Weight and Health Risks
- Journal of American College of Cardiology
Author: Seren Blake | Reviewed by: Board-Certified Health Coach | Last Updated: July 11, 2025