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### Understanding the Different Types of Body Fat
Many of us think of body fat as a storage system—like a kitchen cabinet—where excess calories are stashed away for later use, such as during a long hike or when food is scarce. While this is partially true, body fat is more complex than it seems. Fat tissue comes in various types, each serving unique purposes.
If you’re focused on losing body fat or maintaining a low body fat percentage, it’s important to understand that fat plays a vital role in bodily functions like blood circulation, cell repair, and building new cells.
“Fat is one of the essential building blocks of life,” explains Dr. Gillian Goddard, MD, an endocrinologist and adjunct assistant professor of medicine at NYU Langone Hospital. “It’s far more than just a passive storage system for excess energy or calories.”
Let’s break down the different types of body fat and their roles in the body.
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### 1. White Fat
White fat cells are large, with a big droplet of lipids (fat) in the center and a thin layer of cellular machinery around the edges. This type of fat primarily stores excess energy. White fat has two main subtypes: subcutaneous and visceral.
#### Subcutaneous Fat
Subcutaneous fat is the layer of fat found just beneath the skin, typically in areas like the arms, legs, and abdomen. It stores excess calories and acts as a natural insulator, helping to keep the body warm.
“At a healthy body weight, subcutaneous fat isn’t metabolically harmful or a contributor to insulin resistance,” says Dr. Goddard. In fact, it’s entirely possible to have curves and still be fit.
Subcutaneous fat is also responsible for cellulite, which occurs when fat pushes against the connective tissue under the skin.
#### Visceral Fat
Visceral fat, often dubbed “bad fat,” is found deep within the abdomen, surrounding vital organs. While some visceral fat is normal, excess amounts can increase the risk of serious health issues like diabetes and liver dysfunction.
“Visceral fat is one of the biggest contributors to the health risks associated with excessive body fat,” Dr. Goddard notes.
A hard “beer belly” or a waist circumference greater than 35 inches for women or 40 inches for men may indicate unhealthy levels of visceral fat.
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### 2. Brown Fat
Brown fat is a metabolically active type of fat that has gained attention in recent years for its potential role in combating obesity. Unlike white fat, brown fat cells contain smaller lipid droplets and more mitochondria, which burn fatty acids and glucose to produce heat.
“Historically, brown fat was thought to exist only in infants,” Dr. Goddard explains. “But we now know adults have it too.” Brown fat helps regulate body temperature—hence why babies have more of it. As we grow, muscle development takes over this function, and we lose most of our “baby fat.”
In adults, brown fat is typically found around the neck, collarbone, and spine. While it burns calories, activating it isn’t as simple as eating ice cream.
“Research suggests that exposure to cold temperatures can stimulate brown fat production,” says Dr. Goddard. However, this requires prolonged exposure to temperatures below 60 degrees Fahrenheit—not just a quick chilly run or freezer aisle debate.
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### 3. Beige Fat
Beige fat sits somewhere between white and brown fat on the fat spectrum. Studies suggest that white fat cells can transform into beige fat—a process sometimes called “browning.”
Beige fat is typically found in small deposits near the collarbone and spine. Like brown fat, it burns calories and generates heat. However, beige fat is a relatively new discovery, and much remains unknown about its functions and potential benefits.
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### Key Takeaways
Body fat is not just inert storage—it’s a dynamic component of your body with diverse roles and types. White fat stores energy, brown fat generates heat, and beige fat may offer a middle ground. Understanding these differences can help you make informed choices about your health and fitness goals.
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