Is belly fat over or under muscle? Understanding the two types

September 22, 2025 •

5 min read

In most people, about 90% of body fat is subcutaneous—the kind that lies just beneath the skin. The remaining 10%, however, is a deeper, more dangerous type called visceral fat. This guide explains the critical difference between these two and answers the question: Is belly fat over or under muscle?

Quick Summary

Belly fat is located both over and under the abdominal muscles. The visible, 'pinchable' fat is subcutaneous (over), while the hidden fat surrounding internal organs is visceral (under).

Key Points

Two Types of Belly Fat: There is both subcutaneous fat, which is the soft, visible layer over your muscles, and visceral fat, the dangerous, hidden fat stored underneath and around your organs.
Visceral Fat is a Higher Health Risk: While excess subcutaneous fat is a cosmetic concern, excess visceral fat is metabolically active and significantly increases your risk for serious conditions like heart disease and diabetes.
Spot Reduction is a Myth: You cannot choose where you lose fat. Overall fat loss, achieved through a calorie deficit and consistent exercise, is the only way to reduce fat from the belly area.
Holistic Approach is Key: Effective belly fat reduction requires a combination of a healthy diet, a mix of aerobic and resistance exercise, sufficient sleep, and stress management.
Waist Measurement is a Useful Indicator: A simple waist circumference measurement can help you assess your level of visceral fat, which is a good indicator of your overall health risk.

The Two Types of Belly Fat Explained

To understand whether belly fat is over or under muscle, it is crucial to first distinguish between the two primary types of fat stored in the abdominal area: subcutaneous and visceral fat. Both play different roles in the body and carry different health implications, so managing them effectively requires different approaches.

Subcutaneous Fat: The Visible Layer

Subcutaneous fat is the soft, jiggly fat you can pinch with your fingers. It is stored directly beneath the skin and on top of your abdominal muscles. While often a cosmetic concern, subcutaneous fat serves several important biological functions, including providing insulation, storing energy, and cushioning muscles and bones from impact.

It is the most common type of body fat, making up about 90% of total fat in most people.
A certain amount of subcutaneous fat is necessary for healthy body function, but an excess can still contribute to health issues.
It tends to be harder to burn compared to visceral fat because it is less metabolically active.
This is the fat that hides visible abdominal muscles, or the 'six-pack'.

Visceral Fat: The Hidden Danger

Visceral fat is the less visible but more dangerous fat located deep within the abdominal cavity, beneath the firm abdominal wall and surrounding vital internal organs like the liver, stomach, and intestines. Unlike the soft, pliable subcutaneous fat, excess visceral fat creates a firm, protruding belly.

It is often referred to as 'active fat' because it releases hormones and inflammatory substances that can harm the body.
High levels of visceral fat are strongly linked to serious health problems, including type 2 diabetes, heart disease, high blood pressure, and certain cancers.
Stress hormones like cortisol can stimulate the accumulation of visceral fat.

Why The Location of Fat Matters for Your Health

The distinction between subcutaneous and visceral fat is critical because their health impacts are vastly different. While both are a form of energy storage, visceral fat's proximity to your organs makes it a much greater health concern.

Metabolic Activity: Visceral fat is more metabolically active, constantly releasing fatty acids and inflammatory compounds into your bloodstream that travel to the liver, affecting your cholesterol and insulin sensitivity.
Hormone Disruption: The inflammatory proteins released by visceral fat can disrupt normal hormonal functions throughout the body.
Cardiovascular Risk: The metabolic dysfunction caused by excess visceral fat significantly increases the risk of heart disease and stroke.

Comparison: Subcutaneous vs. Visceral Fat


Feature	Subcutaneous Fat	Visceral Fat
Location	Just beneath the skin, on top of abdominal muscles.	Deep inside the abdomen, surrounding internal organs.
Appearance	Soft, movable, 'pinchable'.	Firm, protruding belly due to being packed deep within the wall.
Health Impact	Less harmful, primarily aesthetic concern when in excess.	More dangerous, linked to significant metabolic diseases.
Metabolic Activity	Less active; serves as insulation and energy storage.	Highly active; releases inflammatory compounds.
Removal	Requires a calorie deficit; can be stubborn to lose.	Responds well to consistent diet and exercise changes.

How to Measure and Understand Your Belly Fat

Determining how much visceral fat you have is not as simple as pinching your skin, but there are practical ways to get a sense of your risk level.

Waist Circumference Measurement: A simple tape measure can provide a good estimate. For women, a waist circumference of 35 inches or more is a sign of excess visceral fat, while for men, it's 40 inches or more.
Waist-to-Hip Ratio: The ratio of your waist measurement to your hip measurement is another indicator. A higher ratio suggests a greater amount of visceral fat.
Advanced Medical Imaging: The most accurate methods involve specialized scans like a CT or MRI, which can precisely measure fat distribution. However, these are expensive and not typically used for routine checks.

Actionable Strategies to Reduce Both Types of Belly Fat

Targeting both subcutaneous and visceral fat requires a holistic approach that combines diet, exercise, and lifestyle changes. Remember that you cannot 'spot reduce' fat from specific areas.

Diet and Nutrition

Calorie Deficit: The fundamental rule of fat loss is to consistently burn more calories than you consume. Aim for a small, sustainable deficit of 300-500 calories per day.
Prioritize Protein: A higher protein intake (around 1.2–1.6 grams per kilogram of body weight per day) helps preserve muscle mass and keeps you feeling full, which is vital during a calorie deficit.
Boost Fiber: Foods high in fiber, such as whole grains, fruits, vegetables, and legumes, help regulate blood sugar and aid in fat reduction.
Reduce Refined Carbs and Sugars: Limiting sugary drinks and highly processed foods is especially important as they are linked to visceral fat gain.
Consider Intermittent Fasting: Some research suggests that intermittent fasting can be an effective strategy for reducing visceral fat.

Exercise and Physical Activity

Combine Cardio and Resistance Training: Relying solely on cardio is less effective than combining it with strength training. Cardio, such as brisk walking, running, or swimming, burns calories, while resistance training builds muscle mass. More muscle leads to a higher resting metabolism, which helps burn more calories around the clock.
Incorporate HIIT: High-Intensity Interval Training (HIIT), which involves short bursts of intense exercise followed by brief recovery periods, has been shown to be particularly effective for reducing visceral fat.
Consistency is Key: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity, combined with strength training 2-3 times per week.

Lifestyle and Stress Management

Prioritize Sleep: A lack of quality sleep is linked to higher cortisol levels and an increased risk of visceral fat gain. Aim for 7-9 hours of sleep per night to help regulate hormones that control appetite and fat storage.
Manage Stress: Chronic stress elevates cortisol levels, which can trigger your body to store more visceral fat. Techniques like meditation, yoga, and deep breathing can help reduce stress.
Stay Hydrated: Drinking plenty of water is essential for overall health and can support your weight loss efforts.

For more detailed information on healthy lifestyle habits, refer to authoritative sources such as the Centers for Disease Control and Prevention.

Conclusion

Understanding the distinction between subcutaneous and visceral fat is a crucial step toward better health. While subcutaneous fat lies directly over your abdominal muscles, the more hazardous visceral fat is hidden underneath, surrounding your organs. Simply having a 'big belly' is not the full story; a firm, protruding abdomen may indicate dangerous levels of visceral fat, even in people who appear to be a healthy weight. By focusing on sustainable lifestyle changes that include a balanced, high-protein diet, a mix of cardio and strength training, and better sleep and stress management, you can effectively reduce both types of belly fat and significantly lower your health risks. There is no magic pill or workout for belly fat, but consistent, healthy habits will yield lasting results.

Frequently Asked Questions

A large waist circumference or a firm, protruding belly is a strong indicator of high levels of visceral fat. However, some individuals with a normal BMI can still carry excess visceral fat. Measuring your waist is a simple way to screen for risk, but a doctor can provide a more accurate assessment.

While planks and crunches can strengthen your abdominal muscles, they do not directly burn off the fat covering them. To reduce belly fat, you need a calorie deficit through diet and a combination of overall fat-burning exercises like cardio and strength training.

Yes, this is known as 'TOFI' (Thin Outside, Fat Inside). Some people may appear to be a healthy weight but carry excess visceral fat, which still poses significant health risks like metabolic syndrome.

There is no fast, safe shortcut to losing belly fat. The most effective method is a consistent, balanced approach involving a moderate calorie deficit, regular exercise combining cardio and strength training, and healthy lifestyle habits such as adequate sleep and stress reduction.

Lack of quality sleep raises levels of the stress hormone cortisol, which can increase the storage of visceral fat. Prioritizing 7-9 hours of sleep per night can help regulate the hormones that control appetite and fat storage.

Visceral fat is metabolically active and releases inflammatory proteins and fatty acids that affect organ function, particularly the liver. This can lead to insulin resistance, increased blood pressure, and a higher risk of heart disease and type 2 diabetes.

Both diet and exercise are crucial. Fat loss fundamentally relies on a calorie deficit, which is easier to achieve through dietary changes. However, exercise, particularly the combination of cardio and strength training, is vital for burning calories, boosting metabolism, and preserving muscle mass during fat loss.