What is Subcutaneous Fat?

What Exactly Is Subcutaneous Fat?

Subcutaneous fat is the layer of fat situated directly under your skin. You can typically “pinch” this fat between your fingers. It often collects around areas such as the hips, buttocks, thighs, and belly. While it’s sometimes seen as purely a cosmetic concern, subcutaneous fat also plays a key role in storing energy, acting as insulation, and providing a protective buffer around your muscles and bones.

Is Subcutaneous Fat Good or Bad?

In moderate amounts, subcutaneous fat helps maintain normal body functions by:

• Serving as an energy reserve when food intake is low

• Keeping you warm in colder temperatures

• Offering cushioning to protect muscles, bones, and organs

However, excessive subcutaneous fat may indicate an imbalance between the calories you consume and the energy you burn. It may also signal underlying health issues (like insulin resistance) when paired with high levels of visceral fat. That’s why maintaining healthy levels of both subcutaneous and visceral fat is important.

How Does Subcutaneous Fat Differ from Visceral Fat?

Visceral fat exists deeper in the abdomen, surrounding vital organs such as the liver, pancreas, and intestines. Subcutaneous fat lies closer to the surface, just under the skin. Key distinctions include:

• Location: Subcutaneous fat is found beneath the skin, while visceral fat is stored around internal organs.

• Health Risks: Visceral fat is linked more strongly to insulin resistance, type 2 diabetes, and heart disease. Subcutaneous fat can still pose concerns if you have large amounts, but it’s generally less harmful than visceral fat.

• Appearance: Subcutaneous fat is what you notice on your arms, thighs, or abdomen when you “pinch an inch,” whereas visceral fat may not be as readily visible.

Both types of fat can be difficult to lose. Some factors that make fat hard to lose include:

• Insulin resistance: Visceral fat is correlated with insulin resistance, which can make it hard to lose both visceral and subcutaneous fat.

• Weight loss strategies: People with lots of subcutaneous fat often make the mistake of trying to spot-reduce the fat by, for example, doing lots of abdominal exercises. This strategy is less effective than trying to burn fat throughout the body.

• Inflammation: Some research suggests that visceral fat releases cytokines that increase inflammation. This inflammatory response is linked to weight gain and may increase subcutaneous fat.

Why Is It Hard to Lose Subcutaneous Fat?

Even though subcutaneous fat is closer to the surface, it can still be stubborn to reduce. Several factors make both subcutaneous and visceral fat tough to lose:

1. Insulin Resistance: Individuals with insulin resistance often struggle with weight loss because their cells don’t effectively use insulin. Visceral fat can worsen insulin resistance, making it even more challenging to reduce subcutaneous fat.

2. Spot-Reduction Myths: Many people attempt to “spot reduce” by focusing on one area (like doing endless crunches), but fat loss doesn’t work that way. Your body taps into energy stores from all over, so it’s more effective to follow a total-body exercise program rather than targeting one spot.

3. Chronic Inflammation: Visceral fat can release inflammatory molecules called cytokines, which increase overall inflammation and potentially slow down metabolism. This cascade may contribute to additional subcutaneous fat storage.

4. Sedentary Lifestyle: Spending long periods sitting or not engaging in regular aerobic activity can lead to more subcutaneous fat accumulating over time.

   
   

What Increases the Likelihood of Having Excess Subcutaneous Fat?

While everyone naturally has some amount of subcutaneous fat, you’re more likely to accumulate excess if you:

• Spend long hours sitting or are mostly inactive

• Skip aerobic exercise or strength training

• Consume more calories than you burn regularly

• Have insulin resistance or diabetes

• Have lower muscle mass, which reduces baseline metabolism

Genetics also play a part. Some people are simply predisposed to storing more subcutaneous fat in the hips or thighs, while others might accumulate it in the belly region.

How to Get Rid of Subcutaneous Fat

Although there’s no “magic bullet” for burning subcutaneous fat quickly, you can significantly improve your body composition by focusing on:

1. Balanced Nutrition

   • Increase your protein intake and reduce excessive refined carbohydrates.

   • Include healthy fats (like avocados, nuts, and olive oil) to help control appetite.

   • Emphasize whole, nutrient-dense foods—fruits, vegetables, lean meats, and whole grains.

2. Regular Aerobic Exercise

   • Aim for at least 150 minutes of moderate-intensity aerobic activity (like brisk walking, cycling, or light jogging) each week.

   • For those already active, consider high-intensity interval training (HIIT) to boost fat loss.

3. Strength Training

   • Include resistance exercises (such as lifting weights, using resistance bands, or doing bodyweight exercises) 2–3 times per week to build muscle, which helps increase your resting metabolic rate.

4. Stress Management & Sleep

   • High stress can elevate cortisol levels, potentially leading to more fat storage.

   • Aim for 7–9 hours of quality sleep to support metabolism and overall health.

5. Tracking & Accountability

   • Keep a simple food and exercise log.

   • Work with a fitness professional for personalized guidance and motivation.

What Method Could be Used to Measure Subcutaneous Fat?

One common method is using skinfold calipers, but more advanced technologies—like bioelectrical impedance analysis (BIA), DEXA scans, or body composition scales—can measure subcutaneous and visceral fat more accurately. These tools provide detailed insights about your body’s makeup, helping you track progress over time.

Where Can You Get Measured and Get Personalized Advice?

At The Wellness Company, we offer a COMPLIMENTARY Body Composition Session that takes just 15 minutes. During this session, you’ll discover:

• How many calories you need each day to sustain or reach a healthy weight

• Your subcutaneous fat percentage

• Your ideal visceral fat value for better overall health

Armed with these numbers, you’ll have a clearer picture of your body composition and can make informed decisions on your fitness journey.

Interested in learning more or scheduling your Body Composition Session? Click here to schedule today. We’ll discuss how to reduce subcutaneous fat in a sustainable way and set you on a path toward a healthier, stronger body.