The Different Types of Body Fat, Explained

Did you know there are several different types of body fat, and they’re not all created equal? Whether you are trying to lose weight, get healthy, feel better, or all of the above, it’s important to understand these differences.

Read on to learn more about each type of fat, how to test for body fat, and learns ways to get healthy. 

Essential Fats

There are six different types of fat found in your body. Essential fat, as the name suggests, is essential to your body and your health. This type of fat is stored throughout your body.

Essential fat helps regulate hormones, body temperature, and even blood sugar levels. Essential fat is good fat. If you lose it, you will jeopardize your health. 

Colored Fats

There are three different types of fat named for the color they appear; white fat, brown fat, and beige fat. 

White fat comes in the form of triglycerides in your bloodstream. It is a source of energy for your body, so you burn white fat when you exercise. It also helps your body regulate when you feel full.

Your body needs some white fat, but too much is not good and will lead to weight gain. Because white fat helps regulate when you feel full, too much white fat can cause you to overeat, which leads to a vicious cycle of overeating and weight gain.

Brown fat helps regulate your internal body temperature. When your body is cold, you burn brown fat to keep it warm. Research is unclear on whether you can convert other forms of fat into brown fat.

Beige fat acts like a bridge between white and brown fat. Your body can convert white fat into beige fat and then burn it off as heat. 

Visceral Fat

Visceral fat, more commonly called belly fat, is the type of fat found in your stomach area. In addition to your stomach, it can also surround several important organs which is problematic to your health.

Visceral fat is the worst type of fat because it leads to an increased risk for heart disease, type 2 diabetes, high blood pressure and cholesterol, breathing problems, and even premature death. 

Subcutaneous Fat

Subcutaneous fat is the layer of fat found directly beneath your skin. It makes up most of the fat in your body. Like the colored fats, some subcutaneous fat is healthy, but too much can cause health issues. 

Testing for Different Types of Body Fat

If you are not sure if you fall within the healthy range for body fat, several online body fat calculators can help. These tests indicate the overall amount of body fat you have, but do not break it down for you. 

Healthy women should have between 20 and 24-percent body fat. Healthy males should fall between 14 and 17-percent. Women under 10 percent and men under 6 percent are at risk for losing essential body fat. 

A skinfold caliper measures subcutaneous fat. If you feel comfortable, you can purchase one and measure yourself. Most gyms, medical spas, and personal trainers will also provide the test for you. 

Since white fat is stored in your blood, you will need a routine blood test to measure your triglycerides. Your doctor will be able to tell you if you have high triglycerides after viewing your test results. 

A CT scan or MRI test is the only way to measure visceral fat. These tests are pricey and require a doctor’s order.

If your overall body fat percentage is high and you carry weight in your stomach, you likely have too much visceral fat. You should talk to your doctor about possible testing.


A healthy diet combined with regular exercise is an effective way to lose body fat. In terms of diet, try a calorie counting app on your smartphone. There are several free ones available.

You can input everything you eat into the app and even set weight-loss goals. If you are trying to lose weight, try cutting out foods that are high in sugar, fat, and refined carbohydrates. 


Ideally, you should exercise five days a week for 30 minutes per session. If you are new to exercise, this could feel like a daunting task. Start with a simple plan like walking and build your way up from there. Try to find a friend to go with you, and you can hold each other accountable. 

If you have been exercising for a while, try to amp up your current plan. No matter what form of cardio you chose, add some short, high-energy sprints or spurts to lose body fat. Weight-lifting is an excellent way to burn body fat because your body continues to burn extra calories all day even after your workout. 

Fat Removal

Even with a healthy diet and exercise plan, it can be very difficult to get rid of stubborn body fat. Fortunately, there are other remedies. Certain procedures like liposuction or weight-loss surgery are costly and come with medical risks and downtime.

UltraShape Power is a relatively new, non-invasive procedure that uses pulsed ultrasound to selectively destroy fat cells. It is FDA-approved and practically pain-free. After the procedure, there are no visible signs of treatment and no recovery time.

Getting Started With Fat Cell Removal

Now that you know a little bit more about the different types of body fat and how to combat them, it’s time to get on the path to good health today. Check out some testimonials from customers who have tried UltraShape Power at Better Off medspa.

UltraShape Power lets you look and feel better right away with no risk and no recovery time!