What is Subcutaneous Fat?
Subcutaneous fat is the layer of fat located just beneath the skin. It sits beneath the dermis and above the muscle. This is the fat that you can pinch or grab. When people talk about body fat they can see, they are usually referring to subcutaneous fat. This is also the fat removed during a liposuction procedure.
The Role of Subcutaneous Fat
Subcutaneous fat plays several important roles in the body. It serves you in the following ways:
Insulation: Subcutaneous fat helps regulate body temperature by providing thermal insulation. This layer of fat keeps you warm by reducing heat loss.
Energy Storage: Subcutaneous fat also acts as an energy reserve, storing calories that can be metabolized into energy when your food intake is reduced or energy demands increase.
Protection: Bumps and bruises happen, but they would be much worse without a padding of subcutaneous fat to cushion and protect muscles and bones against injuries from impacts.
Hormone Production: Subcutaneous fat is involved in the production and release of hormones such as leptin, which plays a role in regulating appetite and energy balance.
Subcutaneous Fat vs. Visceral Fat
Unlike subcutaneous fat, visceral fat is stored deep within the abdominal cavity, surrounding vital organs such as the liver, pancreas, and intestines. Visceral fat provides cushioning around the organs, protecting them from mechanical injuries. Like subcutaneous fat, visceral fat produces hormones. These hormones affect insulin sensitivity, inflammation, and the digestion of fats.
There are several key differences between subcutaneous and visceral fat. Subcutaneous fat is easier to lose through conventional diet and exercise programs compared to visceral fat. Unlike subcutaneous fat, visceral fat cannot be seen or felt from the outside of your body. Special imaging techniques are often required to accurately assess the amount of visceral fat that you have. Visceral fat is also more hormonally active, meaning it produces more substances that can affect bodily functions and increase health risks.
Visceral fat is considered more dangerous than subcutaneous fat. It has been linked to a higher risk of serious health conditions, including type 2 diabetes, heart disease, hypertension, stroke, and certain cancers. It is also closely associated with metabolic syndrome, a cluster of conditions (increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels) that occur together, increasing your risk of heart disease.
How is Subcutaneous Fat Measured?
Measuring subcutaneous fat is important for assessing overall body fat composition and related health risks. There are several methods used to measure this type of fat, each varying in complexity, accuracy, and accessibility.
Skinfold Calipers
Calipers are devices used to gently pinch and measure the thickness of skinfolds at various points on the body. Common measurement sites include the abdomen, triceps, back, and thighs. The measurements are taken and then plugged into formulas that estimate your total body fat percentage. This method primarily measures subcutaneous fat, as visceral fat cannot be pinched.
Skinfold calipers offer an inexpensive way to measure body fat using a method that is relatively easy to perform and widely accessible. Accuracy, however, depends significantly on the skill of the person conducting the assessment and can be influenced by the subject’s hydration level and skin thickness.
Bioelectrical Impedance Analysis (BIA)
This technique measures body composition by sending a low, safe electrical current through the body. The resistance to this current differs between fat, muscle, and other tissues, helping to define which areas are fat and which are not. The current passes more quickly through muscle than fat due to the higher water content of muscle.
BIA is non-invasive and quick. But its accuracy can be affected by hydration levels, recent food intake, and skin temperature. It does not specifically measure subcutaneous fat alone but gives a general idea of total body fat percentage.
Dual-Energy X-ray Absorptiometry (DEXA) Scan
DEXA scans use low-level X-rays to differentiate between bone mass, fat mass, and lean tissue. This method provides detailed images and precise measurements. During a DEXA scan, you simply lie on a scanning bed while the machine passes over you. A scan typically takes about 10 to 20 minutes.
This fat measurement method provides a detailed and accurate measurement of body composition, including the specific locations of fat distribution (subcutaneous vs. visceral). It’s more expensive and less accessible than other methods, however, and does involve exposure to a small amount of radiation.
Health Risks of Excess Subcutaneous Fat
Excess subcutaneous fat, while generally less dangerous than visceral fat, still carries several health risks, especially when present in large amounts. Understanding these risks can help motivate efforts toward maintaining a healthy body composition. Excessive subcutaneous fat increases your risk of:
- Heart disease
- Hypertension
- Type 2 diabetes
- Certain cancers
- Sleep apnea
- Joint problems
- Cellulitis
- Lymphedema
- Osteoarthritis
Benefits of Maintaining a Healthy Weight
The benefits of a healthy diet and exercise are touted so often that it’s easy to start overlooking the message. But maintaining a healthy weight can help you in a myriad of ways. Not only does it reduce your risk of chronic diseases, but it also increases your mobility and flexibility. This makes it easier to lo participate in activities of daily living and engage in the hobbies you may enjoy.
A healthy weight also increases your energy levels so that you’re able to participate in more of what life has to offer. You’ll also be helping your self-esteem and self-confidence, both of which tend to go down as a person’s weight goes up.