Understanding the different types of body fat to better manage your health

What is body fat?

Body fat, also known as adipose tissue, is a collection of specialized cells called adipocytes that store lipids. This connective tissue is found beneath the skin, around organs such as the kidneys, in the abdomen, and even in the breasts. Adipocytes contain a large lipid droplet that pushes the nucleus to the edge of the cell, storing energy in the form of triglycerides.

The distribution of adipose tissue varies depending on age, sex, and genetics. In men, fat typically accumulates in the abdominal area (often called “love handles”). For women, fat distribution differs: it can take a “pear-shaped” form, accumulating around the hips and thighs, or an “apple-shaped” form, focused on the breasts, abdomen, and hips. This distribution affects both appearance and health risks.

Some ways to measure body fat are:

• Skinfold thickness: Using calipers, the thickness of skinfolds at specific points on the body is measured.
• Body Mass Index (BMI): BMI is calculated by dividing weight by height squared, classifying individuals as underweight, normal weight, overweight, or obese. However, BMI doesn’t account for muscle mass, making it less reliable for athletes.
• Bioelectrical impedance: This method uses a small electrical current to measure the body's resistance, estimating fat mass. While available in gyms, it may not always be accurate as it doesn’t account for body morphology.

Contrary to popular belief, fat is not just an unnecessary excess. However, not all fats are created equal. Understanding the different types of body fat is crucial to appreciating their impact on health.

What are the different types of body fat?

Body fat is classified based on its location and function:

Subcutaneous fat

Subcutaneous fat lies directly under the skin and is distributed throughout the body. It is the fat you can pinch with your fingers, and it is the most visible form of weight gain.

This fat serves key roles, including insulating the body and protecting internal organs from physical shocks. It also acts as an energy reserve for times of need.

Excessive subcutaneous fat can affect body shape and pose risks for certain conditions, such as musculoskeletal disorders.

Visceral fat

Visceral fat is located around internal organs in the abdominal cavity. Unlike subcutaneous fat, visceral fat is not visible but is far more harmful to health.

Excess visceral fat is strongly linked to serious diseases, including cardiovascular diseases, type 2 diabetes, and even certain cancers. It contributes to increased inflammatory markers in the body, exacerbating chronic disease risks.

Visceral fat cannot be measured visually and requires medical tests such as MRIs or CT scans, though a large waist circumference can indicate its presence.

Brown fat (Brown adipose tissue)

Brown fat is a "good" type of fat that burns energy instead of storing it. It is primarily present in infants and decreases with age. However, adults can stimulate brown fat activity through certain practices, such as cold exposure.

Brown fat plays a vital role in thermogenesis, the process of generating heat by burning calories. This protective mechanism helps combat obesity and metabolic diseases.

White Fat (White adipose tissue)

White fat, the most abundant type of adipose tissue, is located under the skin and around the abdomen.

It serves as the body's main energy storage system, storing lipids in large quantities. Unlike brown fat, white fat conserves energy rather than burning it, which can lead to problems when it accumulates excessively.

Excessive white fat contributes to obesity, chronic inflammation, and insulin resistance. Despite its risks, white fat also insulates the body and cushions organs from shocks.

Recent research has introduced the concept of “beigeing,” where thermoregulatory brown-like adipocytes emerge within white adipose tissue. This means body fat can have three “colors”: brown, white, and beige.

How does body fat impact chronic diseases?

Different types of fat affect chronic diseases in various ways:

1. Visceral fat and type 2 diabetes: Visceral fat releases inflammatory cytokines that disrupt blood sugar regulation, potentially causing insulin resistance and increasing the risk of type 2 diabetes.
2. Visceral fat and cardiovascular diseases: Chronic inflammation caused by visceral fat is a major risk factor for cardiovascular issues. Fat accumulation around organs raises cholesterol levels and blood pressure.
3. Visceral fat and cancer: Research suggests that excessive fat, particularly visceral fat, may contribute to the development of certain cancers, such as colorectal cancer.

Other conditions linked to body fat include:

Obesity: Excessive adipose tissue accumulation, especially abdominal obesity, poses greater health risks than gynoid obesity (lower body fat concentrated in the hips, thighs, and buttocks).

Metabolic syndrome: A cluster of disorders, including abdominal obesity, high blood sugar, and abnormal lipid levels, that increase the risk of diabetes and cardiovascular diseases.

Lipodystrophies: Rare conditions characterized by partial or complete absence of adipose tissue, either congenitally or acquired.

How can you better manage body fat?

Managing body fat is essential for preventing chronic diseases and maintaining overall health. While body fat is vital for energy storage and survival, balancing its presence in the body is key.

Here are some tips for managing body fat:

Follow a balanced diet

A diet rich in fiber, lean proteins, and low in refined sugars can help reduce visceral fat.

Exercise regularly

Engage in endurance exercises and resistance training to burn fat. Stimulating brown fat through regular cold exposure (e.g., cold showers) and exercise can also enhance calorie burning.

Prioritize sleep

Sleep is critical for daily balance. Lack of sleep increases ghrelin (hunger hormone) and reduces leptin (satiety hormone), disrupting appetite regulation. Aim for 7–8 hours of sleep per night to limit abdominal fat.

Manage stress

High stress levels elevate cortisol, a hormone that promotes abdominal fat storage. Practices such as yoga and relaxation exercises can help reduce stress.

Consider medical interventions

For individuals with chronic illnesses, medical treatments such as weight-loss medications, bariatric surgery, or supervised dietary plans may be necessary.

Key takeaways

Body fat has a complex role in our health. Certain types, like brown fat, help maintain metabolic balance, while others, like visceral fat, significantly increase the risk of chronic diseases.

Understanding the different types of fat and their impacts empowers us to adopt effective strategies for managing body fat and improving overall health.

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