The squishy, soft fat you can pinch around your belly is called subcutaneous fat, located just under the skin, which acts as insulation and a cushion, unlike the deeper, firmer visceral fat that wraps around organs and poses a greater health risk, though too much of either type isn't ideal.
When you lose weight, the fat cells get rid of the triglycerides and the fat cells fill up with water. This is why you get the squishy fat. Once your body finally lets go of the water you get a drop in weight on the scale.
Soft and jiggly = good Hard and not jiggly = BAD It was hard because the fat cell was packed to its absolute limit. No offense but on a brisket you have to cut off the hard fat because it won't render. The soft fat melts like butter.
The jiggly, pinchable fat makes up about 90% of all body fat. The remaining 10% is visceral fat, but this small amount causes big health problems. Is jiggly fat easier to lose? Yes, jiggly fat, called subcutaneous fat, responds better to diet and exercise than the firm, deep fat around your organs.
Here's how to whittle down where it matters most.
Soft fat has been associated with a lower risk of heart disease and other health issues. Still, hard fat has been associated with an increased risk of these disorders.
Lifestyle Changes to Tone Your Stomach
Incorporating strength training, especially exercises targeting the core, can significantly improve muscle tone. Think along the lines of planks, crunches, or leg raises. These moves not only strengthen your muscles but also help tighten the skin around your midsection.
An abdominoplasty or tummy tuck procedure will often be the best method for removing a hanging belly. This is a surgical procedure performed under general anaesthetic.
Cortisol belly looks like excess fat concentrated in the abdominal area, often described as an "apple shape," where your belly protrudes due to deep visceral fat (around organs) and superficial fat, sometimes with slim limbs and face, accompanied by stress-related symptoms like bloating, fatigue, cravings, and potentially wide purple stretch marks or a fatty hump between the shoulder blades, even if you aren't generally overweight. It's not a diagnosis but a term for stress-induced abdominal fat.
The whoosh effect might be a myth.
There isn't any research proving the whoosh effect is real — that is, fat cells filling with water and then releasing it all at once. If you notice a sudden change in weight, it might be due to your body releasing excess water it's been holding on to, but fat loss is usually steady.
Reducing belly fat
You need to limit your calories and eat a healthy meal plan that includes vegetables, fruits, whole grains, beans, nuts, lean meats, poultry, and fish. It's also important to get regular exercise.
The most stubborn fat is usually visceral fat, which is the fat that surrounds your internal organs, especially in the belly area. This type of fat is harder to lose compared to the fat just under your skin (subcutaneous fat) and is linked to higher health risks.
14 Ways To Lose Belly Fat
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
You may be able to get rid of your lower belly pooch without surgery, but it depends on the reason for your belly. A pooch triggered by menopausal hormone changes or pregnancy may not go away no matter how diligently you stick to a healthy diet and exercise plan.
If you read the doctor's visit notes in your myMANA portal, you might have noticed that the doctor may describe the stomach with something like, “ABDOMEN: soft, nontender, nondistended.” This is good news.
To get rid of excess cortisol, focus on stress reduction through mindfulness, deep breathing, and quality sleep, alongside a balanced diet rich in whole foods, omega-3s, magnesium, and B vitamins, while limiting sugar, processed items, and caffeine; regular, moderate exercise and connecting with nature also significantly help manage stress and lower cortisol levels.
Supplements that may help reduce cortisol — and cortisol-related belly fat — include magnesium, vitamin B5, vitamin C, ashwagandha, rhodiola, and L-theanine.
A hormonal belly typically appears as accumulated fat around your waist, typically towards your lower waist. There are a few tell-tale signs that this excess weight is due to hormonal causes: You're only gaining weight around your abdomen. Women typically gain weight on their butts, hips and thighs.
If you lose a large amount of weight, your skin likely won't be able to tighten back to its original position. The result is often a large apron of extra skin that hangs from your stomach. Unfortunately, no amount of dieting or exercising will correct this problem.
Apron belly, also known as pannus stomach, is the hanging fat and skin that sags from the abdominal area. Apron belly appears after dramatic weight loss or pregnancy.
An apron belly, sometimes called a mother's apron, is a fold of excess skin and fat that hangs over your lower abdomen. This overhanging tissue, a pannus, can cause more than cosmetic concerns. It may lead to discomfort, skin irritation, and hygiene challenges.
When you're trying to lose belly fat, it's a common recommendation that you need to drink more water. This is a valid suggestion, but there's not enough research to prove that increased water intake directly results in weight loss.
During this process, you might notice your body feels a bit softer or "jiggly." This can happen because your skin and tissues are adjusting to the shrinking fat cells, and sometimes your body retains a little extra water as it adapts. It's all part of the transition to a leaner, stronger version of you!
It's no surprise that the best one-two punch for reducing visceral fat is a combination of exercise and a healthy diet. However, the type of exercise matters, as does how you adjust your diet. “To fuel belly fat burning, you need to build muscle mass, which means increasing resistance exercise,” says Dr. Apovian.