How to Target Each of the Three Major Fat Cell Subtypes

Although we use the term “fat” to refer to all of the fat found in the body, there are several different forms of fat, and it is essential to note the distinction between them because each one serves a particular purpose. We require some fat to absorb nutrients, preserve our organs, and maintain our energy levels; nevertheless, consuming an inappropriate amount of fat should be avoided. Health conducted interviews with industry professionals who discussed the various kinds of fat and the reasons why some of them are unhealthy. Continue reading, and make sure you don’t miss any of these sure signs that you’ve already had COVID to protect not only your health but also the health of others.


According to Dr. Christopher McGowan, a gastroenterologist and the inventor of True You Weight Loss, here are some of the benefits of the program: “The majority of people’s conceptions of what “fat” is refer to white adipose (fat) cells. White fat is found both beneath the skin (known medically as the subcutaneous layer) and all around the organs (visceral). The storage of energy is the white fat’s key role in the body. When there is an intake of extra calories, the body’s fat cells will store this extra energy as triglycerides. During periods of fasting, the body generates energy by breaking down stored triglycerides through a process called lipolysis. White fat also makes a contribution to the management of metabolism and weight by creating important hormones such as leptin, which is a hormone that plays a crucial role in the regulation of satiety and weight.”

Both subcutaneous fat and visceral fat are considered to be types of white fat. Dr. Gabriela Rodrguez Ruiz, MD Ph.D. FACS, a board-certified bariatric surgeon at VIDA Wellness and Beauty, adds, “Subcutaneous fat and visceral fat are the two types of white fat.” “The layer of fat that lies just below the surface of the skin and can be pinched is called subcutaneous fat. Some parts of the body, like the thighs, hips, and buttocks, are more prone to having this particular kind of fat than others. Even while subcutaneous fat is not as hazardous as visceral fat, excessive storage of subcutaneous fat can still contribute to health problems such as diabetes and heart disease. Two different kinds of fat can be seen on the belly: visceral fat and subcutaneous fat. When there is an accumulation of excessive fat in the abdominal region, a condition known as abdominal or central obesity can develop.”

doctor patient closeup fatty liver disease

Dr. McGowan elaborates as follows: “Brown fat is superior to other types of fat in its ability to generate heat, which helps defend against hypothermia in cold situations. This form of adipose tissue gets its characteristic “brown” hue from the presence of mitochondria, which are responsible for the production of heat in the body. Brown fat is more prevalent in infants than it is in older people, and this trend continues as people get older. In adults, brown fat is predominantly found in two regions: the interscapular region (which is between the shoulders) and the perirenal region (which is surrounding the kidneys). Brown fat, on the other hand, is more likely to be associated with a protective effect against obesity and metabolic disorders.”

Woman sitting at the gym with pink pilates ball.

According to Dr. McGowan, “Beige fat is a blend of white and brown fat.” [Citation needed] Beige fat, also referred to as “brite” fat (brown in white), is made up of white fat cells and brown fat cells that are interspersed throughout the white fat. White fat and beige fat are found in the same places of the body, specifically the subcutaneous tissue. Beige fat is dynamic, and in reaction to specific stimuli, such as cold temperature, stress, and exercise, it can move to a greater concentration of white or brown cells. Beige fat can also shift to a greater concentration of both types of cells. This change from white to brown cell makeup may be protective against obesity and the diseases associated with it, which is a topic that is currently the subject of extensive research in the scientific community.

shred belly fat

Dr. McGowan adds, “Fat itself is not hazardous. It does not matter what shape it takes, but it plays an important role in maintaining metabolic function, energy homeostasis, and hormone synthesis. On the other hand, the condition of obesity is defined by an excess of white cell fat mass. The underlying cause of many different health disorders, such as diabetes, hypertension, heart disease, and several malignancies, is obesity.

“Visceral fat is the most harmful type of fat,” says Dr. Rodriguez Ruiz, “since it surrounds the organs and can lead to insulin resistance and inflammation.” This is because visceral fat is associated with high amounts of triglycerides, cholesterol, and free fatty acids, all of which contain chemicals that contribute to inflammation. They are frequently discovered in processed meals as well as sugary beverages. The usual range for visceral fat is between 10 and 15 percent of your total body fat.

Assistant Professor of Hygiene and Epidemiology Dr. Dimitar Marinov informs us that “white fat cells can be hazardous depending on the place where they are kept as well as the amount of fat that has collected in them.” Three different kinds of fat are contained within white fat cells: essential fat, subcutaneous fat, and visceral fat. The structure of the brain, the nerves, and the internal organs all benefit from essential fat, thus consuming it in enough amounts is not harmful. It serves a protective purpose and assists in maintaining the correct form and “placement” of these organs.

In addition to being a particularly hazardous form of fat, visceral fat is made up completely of white fat cells. This is because visceral white fat cells are responsible for the release of a large quantity of free fatty acids as well as other pro-inflammatory molecules. These molecules have the potential to interfere with a variety of metabolic processes, reduce insulin sensitivity, raise levels of bad cholesterol, cause systemic inflammation, and ultimately contribute to the development of chronic diseases such as heart disease, diabetes, cancer, and so on.

White fat cells make up the majority of subcutaneous fat, but brown and beige fat cells can also be found there. Subcutaneous fat is the primary location for all three types of fat cells. Unfortunately, having excessive amounts of subcutaneous white fat can lead to dangers that are comparable to those associated with visceral fat. In addition to this, having an excessive amount of subcutaneous white fat in the legs might interfere with proper blood circulation and cause the blood in the veins to become stagnant. This can result in difficulties with circulation, including thrombophlebitis and even thrombosis.


According to Dr. McGowan, “The most important factor in reducing overall fat mass is a decrease in body weight. A reduction in total body weight loss will result in a commensurate reduction in total fat mass, and this can be accomplished through dietary changes, physical activity, or bariatric and metabolic surgery. Even if an individual does not reduce their total body weight through exercise, they may nevertheless see a reduction in their fat mass. It is possible that localized fat removal, such as through liposuction, will lead to a reduction in the amount of fat mass in a specific area; but, it does not appear to give the same metabolic benefits as overall weight loss.”

Dr. Rodríguez Ruiz states, “In particular, regular physical activity is the most effective treatment for reducing visceral fat. Exercises like walking, riding, or running at regular intervals can be beneficial. Those who didn’t exercise at all had higher amounts of visceral fat compared to those who worked out for thirty minutes every day.

You need to expend more calories than you take in if you want to get rid of the fat that sits just under your skin. Diet and exercise both play a role in achieving this goal. Because of how they stimulate an increase in metabolic rate, the most efficient method for shedding subcutaneous fat is to engage in a combination of aerobic activities (such as running and rowing) and strength training (such as lifting weights). The stimulation of muscular tissue that you get from lifting helps you burn more calories even when you’re not actively doing anything else. A reduction in central adiposity is possible by the maintenance of a healthy diet and consistent physical activity. Consuming a diet that is rich in fruits, vegetables, and whole grains will assist your body in increasing its calorie burn and facilitating weight loss. It has been demonstrated that one form of exercise known as high-intensity interval training (HIIT) is beneficial in lowering the amount of fat that is stored in the abdominal region. It consists of brief moments of intense activity that are followed by times of recovery, and it allows you to burn more calories in a shorter amount of time. Additionally, you do not require any special equipment because it can be done in your own home. You may, for instance, sprint for thirty seconds, and then walk for one minute as a recovery period afterward. After that, you should continue this circuit for the remaining 10 minutes of the HIIT workout.”

Nutritionist inspecting a woman's waist using a measuring tape to prescribe a weight loss diet

Dr. Rodríguez Ruiz states, “Alterations to one’s way of life are, in most cases, the most effective means by which one can shed excess pounds and keep them off. This includes maintaining a healthy weight through proper nutrition, frequent exercise, and stress reduction. If you make these adjustments to your lifestyle, you may be able to lower your chance of acquiring chronic conditions including heart disease, stroke, and type 2 diabetes.”


Award-winning blogger Rabiya Basri uses emojis to help categorize the sections of her interest and inspirational thoughts writer.

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