5 Types of Belly Fat and The Reasons Behind It

You’re wearing the best dress, but you’re not happy with your look, not because you chose the wrong dress, it doesn’t look very good on you. The reason can be types of belly fat. It can steal the charm even if you are wearing the best and not bring out the beauty of your outfit.

It is not easy for any person who was once slim, slender, and in good shape to come to terms with belly fat and the changing body shape. It shakes your confidence and esteem.

Types of belly fat
Photo by PublicDomainPictures, Pexels, Copyright Dec 2010.

1. The Harsh Truth About Belly Fat

It has two layers of fat. One layer is under the skin (subcutaneous fat1), and the other layer is fat (visceral fat2) around your internal organs. More than worrying about how it looks on you, the real matter of concern is how it can affect you.

All types of belly fat can lead to serious diseases like metabolic syndrome, diabetes, heart disease, and cancer.

Types of belly fats
Photo by Kirisa99, Unlimphotos.

Belly fat is Visceral fat. Fat accumulation basically happens when you consume more energy than you use.

The energy here is a calorie. This energy, if not used, is stored in tissues around your body. When you limit the energy intake, your body uses this stored energy, due to which there is fat loss.

Why does the body need energy? It needs it to pump the heart, breathe, think, move around, stay active, and do daily work. Fat allocation3 in your body depends on genes, gender and age. But external factors like a sedentary lifestyle, bad eating habits, and sleep disorders can also make you accumulate all types of belly fat.

Let’s first try to understand the types of belly fat, why, and how it grows on you.

2. 5 Types of Belly Fat

2.1. Stress Belly

If your belly right under your ribs bulges and comes out when you sit, then you have a stressed belly. You will gain this type of belly fat if you are going through a lot of stress and sleep-deprived. You tend to eat more, even if you are not feeling hungry when you are stressed. It’s easy to lose control over what and how much you are eating.

Stress leads to disrupted sleep. If you don’t get sound sleep, it makes you feel lethargic and slows down your metabolism further.

2.1.1. Approach

How to Get Rid of Stomach Fat Caused From Stress

  • You need to make simple changes in your lifestyle. Maintain a good sleep routine. Do light exercises (don’t overdo), breathing exercises, and meditation to manage your stress.
  • Eat at regular intervals, and do not starve yourself. The long gap between meals makes you eat more when you have your next meal.

2.2. Tiered Belly

Types of belly fats.
Photo by Towfiqu Barbhuiya, Unsplash, Copyright November 2021.

If your belly bulges in 2 layers above the navel and below the navel, then you have a tiered belly. You tend to accumulate this type of belly fat due to alcohol consumption, packaged snacks, sugary food4, smoking, and being inactive. This is the toughest type of fat to lose.

2.2.1. Approach

8 Simple Exercises to Melt Away Belly Fat

  • You need to incorporate moderate exercise into your routine. Consume more whole grains, green vegetables, whole fruits, and lean protein like fish & eggs, lentils, beans, and soy. Avoid all types of packaged food. Eat home-cooked fresh food.

2.3. Mommy’s Belly

A belly that grows below your waistline and one that appears post-pregnancy is a mommy’s belly. This type of belly fat has an underlying health condition called diastasis recti. This means there is a separation or gap in your abdominal muscles. As a result of this condition, all the fat required to carry the baby hangs loose once the baby is delivered.

2.3.1. Approach


  • Focus on core/abdomen strengthening exercises, eat right and stay well hydrated. New mothers should consult their doctor before getting back to exercise.

2.4. Hormonal Belly

5 Signs of a Hormonal Belly │ Gauge Girl Training

Hormonal imbalance5 can cause this type of belly fat. This type of belly feels like jelly or a pillow. You crave sugar; you tend to have mood swings. You get tired but unable to sleep. Consult a doctor for PCOS or thyroid issues and get the necessary tests done on the doctor’s advice.

2.4.1. Approach

  • Shift to low-fat food. Consume more lean protein like fish, nuts, and eggs.
  • Consume food with soluble fibre.

2.5. Bloated Belly

If your stomach feels full even with less food, you feel tight around your stomach, and it looks round in shape, then it is the bloated tummy. This has more to do with digestive problems than fat accumulation. Such a belly is in normal shape in the morning, and as the day progresses, the bulge begins to appear.

2.5.1. Approach

How to get rid of bloated stomach and remedies to stop bloating

  • You need to reduce/stop consuming dairy products and foods with gluten.
  • Completely exclude carbonated drinks6. Consult a dietician for necessary food adjustments.

Give yourself time to lose that excess fat. Do not lose patience and give up. Go Slow. Be Consistent. Go slow on your journey to lose all belly fat.

3. So, What Can You Do to Shed Belly Fat?

The #1 Exercise To Lose Belly Fat (FOR GOOD!)

There is a thumb rule for fat loss. Consume Fat to Dispense Fat. But consume healthy fats like avocados, fish, nuts and eggs. Oils like coconut and olive. Seeds like sunflower, pumpkin, flax, and chia. Healthy Food can keep your belly in shape.

It is not very complicated to understand your body work on it, and shed belly fat. Tweak your lifestyle and feel the change.

Types of belly fat.
Photo by mojzagrebinfo, Pixabay, Copyright July 2014.
  • Increase your water intake.
  • Always keep a check on the portion size of your meal.
  • Always buy seasonal fruits and consume them whole
  • Have all the seasonal vegetables from the local market
  • Eat fresh homemade food as much as possible.
  • Breathing exercises on an empty stomach. This should be done ideally first thing in the morning. It sets your day in the right tone.
  • Stay active and exercise regularly. Exercise is non-negotiable.
  • Keep all the stress at bay when you eat and focus just on eating.
  • Sleep Well. Lack of sleep will make you give up on everything when you are trying to modify your lifestyle.

Take this journey to a healthy mind and body, and let us know in the comments section about your views on dealing with the different types of belly fat.

4. Frequently Asked Questions.

4.1. Will Belly Fat Go Away?

Through proper diet and exercise, yes, you can lose all your belly fat.

4.2. What Are the 5 Foods That Burn Belly Fat?

  • Beans
  • Yoghurt
  • Red-bell peppers
  • Brocolli
  • Diluted vinegar

4.3. Does Lemon Burn Belly Fat?

Warm water with lemon in the morning is one of the most used and very effective remedies to get rid of belly fat.

4.4. What Causes Belly Fat?

Poor diet, lack of exercise, and short or low-quality sleep.


Brush Up Your Knowledge About Fat
Icy Health
  1. Illouz, Y. G. “Study of subcutaneous fat.” Aesthetic plastic surgery 14 (1990): 165-177. ↩︎
  2. Van der Kooy, Karin, and Jacob C. Seidell. “Techniques for the measurement of visceral fat: a practical guide.” International journal of obesity 17 (1993): 187-187. ↩︎
  3. Xiong, James X., and Thomas M. Idzorek. “The impact of skewness and fat tails on the asset allocation decision.” Financial Analysts Journal 67.2 (2011): 23-35. ↩︎
  4. Makarem, Nour, et al. “Consumption of sugars, sugary foods, and sugary beverages in relation to cancer risk: a systematic review of longitudinal studies.” Annual review of nutrition 38 (2018): 17-39. ↩︎
  5. Treasure, Njoku-Obi, et al. “The Perspective of Hormonal Imbalance in Humans: A Review.” Acta Scientific Clinical Case Reports Volume 3.11 (2022). ↩︎
  6. James, Janet, et al. “Preventing childhood obesity by reducing consumption of carbonated drinks: cluster randomised controlled trial.” Bmj 328.7450 (2004): 1237. ↩︎

Last Updated on by laibaarif


  1. Very relevant topic. The sedentary life style with mental stress and lack of exercise are causing significant health problems and belly fat is certainly one of them.
    Thanks for sharing this post. It is very well written !

Leave a Reply

Your email address will not be published. Required fields are marked *