Talk about body fat, and discussion is invariably not about body fat itself but rather about the emotions or the politics surrounding carrying it. Fat is rarely just fat, just part of the body’s composition, a thing that we all either have a bit more or a bit less of, but rather laden with meaning. And one of the primary messages attached is that fat equals bad, without any nuance.
Turns out, that is not necessarily true. In fact, there are three kinds of fat: brown, visceral, and subcutaneous, all of which interact in a different way with the body and its organs, and have different health implications and functions.
The doctors and nutritionists I spoke to were keen to make the distinction between the three kinds — though it is worth mentioning that everyone I spoke to wanted to make clear that an excess of subcutaneous fat adds strain to the body’s systems, while too little isn’t good either. As Dr Sophie Shotter, the highly regarded aesthetics doctor, told me, “it’s important to understand that some fat is good and important.”
Another thing to bear in mind when considering different fat types is that BMI or weight aren’t very good indicators of fat levels. The best and most accurate method is Body Composition Analysis, which is also sometimes called Bioimpedance Analysis. It’s a service offered by the likes of Mayrlife or Goodwood, where electrical currents are sent through the body to offer insights into the precise amount of muscle, hydration, and body fat you carry.
Alternatively, you could try a caliper for an idea of how much white fat you have, but it can’t give any information on visceral or brown fat.
Broadly, losing fat, should you think you have too much, involves “a combination of diet, exercise, and lifestyle changes,” says Dr Liza Osagie-Clouard, founder of SOLICE. But “genetics, hormones, age, and lifestyle factors affect the accumulation of different types — and menopause, perimenopause, PCOS, and other hormone changes can shift fat distribution, while stress levels also play a significant role.”
Here are the types of body fat to know about — and how to understand how each one functions within your body.
Brown fat — and how to gain it
This is the one you don’t need to worry about. Osagie-Clouard says, “it’s more metabolically active and helps generate heat by burning calories.” Shotter adds that because of that thermogenic quality, “people with higher levels of brown fat tend to be leaner and healthier than those with lower levels — and studies have linked this type of fat with improved metabolism and lower risk of type 2 diabetes, coronary artery disease, and high blood pressure.”
In short, you want more of this type if possible. Shotter suggests using cold water immersion to up brown fat percentage. “It’s activated at lower temperatures before you start to shiver.” Keep an eye on iron in your diet, too, as Shotter says it contributes to healthy levels of brown fat, along with eating a healthy diet and exercising — which “can tell your white fat cells to behave like brown fat cells.”
Visceral fat — and how to lose it
Visceral fat is an all-round baddie. Shotter says, it’s “the most dangerous type of fat,” though again she is quick to add that we absolutely need a little to protect organs, but too much is a problem. “It surrounds internal organs and is linked to various health issues including heart disease and diabetes,” says Osagie-Clouard. She adds that “this type of fat releases inflammatory markers and hormones that can lead to insulin resistance, high blood pressure, and increased risk of chronic diseases such as heart disease and type two diabetes.”
Nutritionist Michaella Mazoni says this particular fat often accumulates around the mid-section. “It’s quite different to any other part of fat like that found on the legs — it’s hormonally active and has a level of insulin resistance, meaning losing it involves two primary things: blood sugar and cortisol level management.” To encourage stable blood sugars, she suggests relying on vinegars (I take a shot of apple cider prior at meals and it certain helps keep spikes at a minimum), eating fat and protein prior to carbs, and not skipping a well-balanced breakfast.
On cortisol, Mazoni says: “when stressed, our bodies protect the mid-section. Cutting down on caffeine or coming off it can help, and vitamin D can be helpful too because it tells the body that it isn’t winter and that food is abundant, so weight can come off. Don’t forget that stress has a big impact on cortisol, so if you try to lose weight as quickly as possible it’ll make this sort of fat loss unsustainable.”
Shotter emphasises a well-rounded approach, telling me that exercise is useful (“aim for 30 minutes of activity every day”), as it eating a fibre-rich diet, getting enough sleep, and avoiding smoking.
Subcutaneous fat — and how to lose it
While some of this kind is essential to store energy and cushion organs, too much subcutaneous fat, which sits beneath the surface of the skin above the muscles, will tip over into visceral fat.
If you have more than you feel is healthy, Shotter’s advise for shedding subcutaneous fat is that “ultimately we need to consume fewer calories than we burn.” However, she warns that “calorie counting can be hugely detrimental and too many people do it too extremely, which can have a negative metabolic impact for years afterwards.” Instead, she suggests “focussing on a high fibre intake, avoiding sugar spikes throughout the day, exercising regularly, especially with aerobic and strength training.”
For those for whom they are suitable (it’s worth consulting your doctor if you’re unsure), Shotter advises in-clinic treatments such as CoolSculpting, “which freezes fat cells to -11 degrees, killing around 25% of the cells in the treated areas and thereby reducing local fat pockets”. The Emerald laser is another option. It’s “a cold laser which creates micropores in fat cells, allowing the contents to leak out and be removed but he lymphatic system.” Or Shotter describes enzymatic injections as “a serum using lipase enzyme to break down subcutaneous fat, allowing it to be removed by the body.”
Osagie-Clouard adds that “intermittent fasting can enhance metabolism and promote fat loss, while omega 3 [as a dietary supplement or from food such as fish and flaxseed] can further enhance metabolism.”
She also recommends cold exposure as “very effective at encouraging white fat to become brown fat, so cryotherapy and cold showers are a good idea.” They also have myriad other benefits including reducing inflammation, relieving pain and lowering stress levels, so are an all-round great place to start in improving your wellbeing.
