Understanding Body Fat: Types and Their Impact on Your Health

Let’s be honest - when some of us hear the word fat, we immediately think of something we need to lose. But here’s the truth: body fat isn’t all bad. In fact, it’s essential for keeping your body functioning properly. The trick isn’t to eliminate it - it’s to understand what kinds of fat exist, what roles they play and how to keep them in healthy balance.

So, let’s break it down and clear up some common misconceptions about body fat - because knowledge really is power when it comes to your health.

Why We Need Body Fat

Believe it or not, fat isn’t just sitting around doing nothing. It’s a hardworking part of your body that stores energy, keeps you warm, protects your organs and even helps regulate hormones.

Without enough fat, your body wouldn’t be able to function properly. On the flip side, having too much can lead to serious health issues. So, it’s not about having fat - it’s about having the right amount and the right type of fat in the right places.

The Four Main Types of Body Fat

1. Subcutaneous Fat

This is the most common type of fat, and it’s the one you can actually see and pinch under your skin - think thighs, hips, and belly. Why it’s important: Subcutaneous fat provides cushioning, stores energy, and helps regulate your body temperature. When it becomes a problem: Having too much of it can increase your overall body fat percentage and potentially raise your risk for conditions like diabetes or heart disease.

But in moderation, it’s totally normal - and actually necessary. So don’t stress about a little softness; it’s there for a reason!

2. Visceral Fat

This is the type of fat you can’t see - it’s stored deep inside your abdomen, wrapping around your internal organs like your liver, pancreas and intestines. Why it’s important: A small amount of visceral fat helps protect your organs. When it becomes dangerous: Too much of it can lead to inflammation, insulin resistance and serious health problems such as heart disease, type 2 diabetes and high blood pressure.

If you’ve ever heard the term “belly fat,” this is often what people are referring to. Even if you’re not overweight on the outside, high visceral fat can still put you at risk - so keeping it in check is key.

3. Brown Fat

Now this one’s a bit of a superhero. Brown fat actually burns calories to generate heat, thanks to the mitochondria (the energy-producing powerhouses) inside its cells. Why it’s awesome: The more active brown fat you have, the more efficiently your body burns energy. How to activate it: Research shows that exposure to cooler temperatures and regular physical activity can help increase brown fat activity. So, those brisk morning walks or a cool shower might actually give your metabolism a little boost.

4. Beige Fat

Beige fat is kind of a hybrid - it starts out as regular white fat but can transform into brown-like fat when stimulated by exercise, cold exposure, or certain hormones. Why it matters: Encouraging your body to “brown” some of your white fat may help improve your metabolism and make it easier to maintain a healthy weight.

Why Managing Fat Balance Matters

It’s easy to think that “less fat” automatically equals “better health,” but that’s not always true. Fat is essential for:

• Hormone regulation – It helps control appetite, fertility, and mood.

• Energy storage – It’s your body’s fuel reserve when food is scarce.

• Organ protection – Fat cushions your organs and helps prevent injury.
  

But here’s the catch: too much fat, especially visceral fat, can throw all of this out of balance. It’s not just about looks - it’s about how your body functions on the inside.

On the flip side, too little body fat can cause hormonal issues, fatigue, and even weakened immunity. So, the goal isn’t to eliminate fat, it’s to keep it in the healthy range.

How to Keep Your Body Fat in Check

Here are a few practical ways to maintain a healthy balance:

1. Move your body regularly. Mix strength training with cardio to build muscle and keep fat levels in a healthy range.

2. Eat smart. Focus on whole, nutrient-rich foods - lean proteins, healthy fats (like avocado or olive oil), and fiber-rich carbs.

3. Get enough sleep. Lack of sleep can mess with hormones that control hunger and fat storage.

4. Manage stress. Chronic stress increases cortisol, a hormone that promotes fat storage—especially around your midsection.

5. Track your progress. Instead of obsessing over the scale, use body composition tools to see what’s really changing inside your body.
   

Making Sense of Your InBody Results

If you’ve ever had an InBody scan, you know it gives a lot more information than just weight. Trainers Spot has one in-house! Your trainer will guide you through the process, but in the meantime, here’s how to make sense of it:

• Body Fat Percentage (PBF): Shows what portion of your body weight is fat. Healthy ranges are roughly 10 - 20% for men and 18 - 28% for women.

• Visceral Fat Level: Indicates how much fat surrounds your organs. Aim for a score under 10 for optimal health.

• Skeletal Muscle Mass (SMM): More muscle means a faster metabolism and better fat control.

• Segmental Lean Analysis: Helps you see if your muscle and fat are evenly distributed across your body.
  

The key takeaway? Don’t stress about one scan or one number. Track your results over time. Look for trends - like gaining muscle while reducing fat - because that’s where the real progress happens.

Final Thoughts

Body fat isn’t your enemy - it’s part of what keeps you healthy and strong. The goal is to understand how it works, respect its role and keep it balanced. When you combine smart nutrition, regular movement, good sleep and mindful tracking (like with InBody scans), you’re not just managing fat - you’re building a healthier, more energized version of yourself.