Subcutaneous Fat vs. Visceral Fat: What’s More Important to Track?

When it comes to measuring fat and managing your health, not all fat is created equal. The two main types of fat in the body—subcutaneous fat and visceral fat—play very different roles.

While subcutaneous fat is the type you can pinch under your skin, visceral fat is the hidden kind that wraps around your internal organs—and it’s far more dangerous.

So, which one should you be paying closer attention to? Let’s break it down and explore how a DEXA scan can help you track both—and why visceral fat should be your top priority.

1️⃣ What Is Subcutaneous Fat?

Subcutaneous fat is the fat located just beneath the skin, typically found in the thighs, hips, arms, and belly.

Key Facts About Subcutaneous Fat:

• Accounts for about 90% of body fat in most people
• Provides insulation and energy storage
• Mostly a cosmetic concern (e.g., love handles)
• Measured using calipers and skinfold tests

While it can contribute to obesity-related issues if excessive, it’s not as strongly linked to chronic diseases as visceral fat.

2️⃣ What Is Visceral Fat?

Visceral fat is the deep abdominal fat that surrounds organs like your liver, pancreas, and intestines. You can’t pinch it, and often don’t know it’s there unless you measure it directly.

Why Visceral Fat Is More Dangerous:

• Metabolically active, releasing inflammatory hormones
• Strongly linked to:
  • Heart disease
  • Type 2 diabetes
  • Stroke
  • Fatty liver disease
  • High blood pressure
• Can exist even in people with a normal weight (TOFI: Thin Outside, Fat Inside)
• Associated with insulin resistance and hormonal imbalances

3️⃣ Which One Should You Track More Closely?

While both types of fat matter, visceral fat is significantly more important to track for long-term health.‍

‍Key Takeaway: Visceral fat may not be visible, but it’s the most dangerous and should be the primary target of your fat loss and health tracking efforts.

4️⃣ How to Accurately Measure Both Types of Fat

✅ DEXA Scan: The Gold Standard

A DEXA (Dual-Energy X-ray Absorptiometry) scan provides:

• Precise measurement of subcutaneous and visceral fat
• Regional fat distribution (arms, legs, trunk, etc.)
• Tracking of fat and muscle changes over time
• Lean muscle and bone density data

Scales, BMI, and visual checks can’t detect visceral fat—only a DEXA scan gives this level of accuracy.

5️⃣ How to Reduce Visceral Fat Once You Measure It

If your DEXA scan reveals high visceral fat, focus on:

• Strength training 3–4x/week to increase lean mass and boost metabolism
• HIIT (High-Intensity Interval Training) to burn fat efficiently
• A high-protein, low-sugar diet to stabilize blood sugar and support fat loss
• Stress reduction and quality sleep to lower cortisol (which drives visceral fat storage)

Bonus: These strategies also reduce subcutaneous fat, but their biggest impact is on health-threatening visceral fat.

Book Your DEXA Scan in San Francisco at KALOS Today

Want to know where your fat is really stored—and how it’s affecting your health? KALOS offers expert DEXA scanning in San Francisco, providing the most accurate breakdown of subcutaneous and visceral fat, plus actionable insights for long-term results.

📍 Schedule your DEXA scan today at KALOS—because real data leads to better results.

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