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Outbyte Driver Updater FREEScan for outdated or missing drivers - takes under a minuteDriver Scan →Outbyte PC Repair FREERepair Windows errors before they cause bigger problemsFix Now →The fat above your hips may be the soft, pinchable layer under your skin, deeper abdominal fat around your organs, or a combination of both. You cannot tell which by looking or pinching. Waist circumference can help screen for abdominal health risk, but it does not measure visceral fat directly or diagnose a condition.
What is the fat above my hips?
It is abdominal fat, but its visible position does not reveal exactly where it sits inside your body. Two kinds of fat can contribute to the area’s shape:
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- Subcutaneous fat lies beneath the skin. It is the softer layer you can usually pinch.
- Visceral fat lies deeper in the abdomen, in the space around internal organs. You cannot pinch or see it directly.
A roll or bulge above the hips may include subcutaneous fat, while deeper fat may also be present. Appearance alone cannot distinguish them. Mayo Clinic’s explanation of belly fat describes these different locations.
Is the fat around my stomach visceral fat?
Not necessarily. The shape of your stomach or the amount of fat you can pinch is not a reliable way to identify visceral fat. Deeper abdominal fat is associated with higher risk of health problems including type 2 diabetes, heart disease, and stroke, but appearance alone cannot establish your individual risk.
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Body mass index (BMI) is also limited: it compares height and weight but does not directly measure body fat or show where fat is stored. Abdominal fat can matter even when BMI is not high. A clinician can interpret waist size alongside your health history and other measures rather than treating one number as a diagnosis. NIDDK’s healthy-weight guidance explains BMI’s limits and waist-size risk thresholds.
How do I measure belly fat?
A tape measure gives waist circumference, an accessible screening clue for abdominal size. As the CDC puts it, “Waist circumference (waist size) takes belly fat into account.” It does not separate subcutaneous from visceral fat and is not an image or measurement of internal fat.
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- Stand and place a flexible tape around your middle, just above your hip bones.
- Keep the tape level and snug, without pressing it into your skin.
- Relax, breathe out, and note the measurement.
The CDC says waist circumference above 35 inches (about 89 cm) for women or above 40 inches (about 102 cm) for men is associated with higher risk. NIDDK gives thresholds of 35 inches or more for women and 40 inches or more for men as sizes that increase risk for obesity-related health problems. These screening thresholds are not universal for every population and do not replace clinical assessment. See the CDC’s Healthy Weight guidance for its measurement instructions and risk framing.
BMI and waist circumference answer different questions; neither directly identifies visceral fat. Imaging methods such as CT or DXA can assess fat distribution in clinical or research settings, but a tape measure cannot do this. The cited guidance does not establish that everyone needs routine imaging. The National Cancer Institute’s obesity fact sheet discusses fat-distribution measures.
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Why can fat accumulate around the abdomen?
There is no single explanation that applies to everyone. Mayo Clinic identifies energy balance, age, genetics, and activity as factors that can affect weight and fat distribution. For women, lower estrogen with age may influence where fat is stored. Alcohol can add calories and contribute to belly fat. These are contributing factors, not a judgment about someone’s choices or a way to identify the cause in an individual.
Mayo Clinic discusses these influences in its guidance on belly fat in women.
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Can I lose fat only from my hips or stomach?
No reliable method selectively removes fat from one chosen area. Mayo Clinic cautions that abdominal exercises alone will not get rid of belly fat. Broad dietary and activity approaches that reduce excess body fat can also help reduce visceral fat; exercises may strengthen abdominal muscles, but they do not make the body draw fat only from that spot. Avoid treating a particular food or exercise as a targeted-fat-loss solution. Mayo Clinic’s belly-fat guidance covers general approaches and the limits of abdominal exercises.
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