Women tend to store more fat in their lower stomach (and hips/thighs) due to female hormones like estrogen, which influence fat distribution for potential reproduction, making it subcutaneous (under the skin). After menopause, estrogen decline shifts fat storage to the abdomen, similar to men, while factors like high cortisol (stress), genetics, age, and pregnancy also contribute to lower belly fat, sometimes called "pooch".
One cause of lower belly fat is simply being overweight. Fat deposits can and do make themselves at home in various parts of the body, but the belly is a very common area for fat accumulation. There is no rule that says fat deposits in your stomach need to stay above or around your belly button.
The abdomen is particularly susceptible to weight gain in large part because it has more fat cells than other regions of the body. Moreover, these abdominal fat cells do not break down as easily as the average fat cells. Hence, you may notice that you still have belly fat even after trimming down in other areas.
Some of the most common causes of belly fat include:
Unhealthy diet patterns rich in refined carbohydrates, sugary foods, and fried items. Physical inactivity, which reduces calorie burning and leads to fat storage. Stress and high cortisol levels, which promote fat retention in the abdominal area.
Causes include poor diet, lack of exercise, and short or low-quality sleep. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of associated problems.
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.
“When you gain weight and start to grow extra body fat, one of the first places that it grows is in the back of your tongue,” Li said. Unlike the flexible tip or the strong, muscular middle, the base of the tongue acts like a “big fat pillow,” he explained, helping chewed food slide down into the stomach.
To burn off visceral fat, your first step is to include at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help reduce belly fat and liver fat. Some great cardio of aerobic exercises for belly fat include: Walking, especially at a quick pace.
Loss of muscle mass decreases how quickly the body uses calories. That can make it more challenging to maintain a healthy weight. Many women notice an increase in belly fat as they get older even if they don't gain weight.
For example, abdominal fat, often referred to as visceral fat, is more metabolically active compared to subcutaneous fat, which is found just under the skin. Visceral fat is located deeper in the body, surrounding vital organs, and is generally harder to lose due to its resistance to fat-burning processes.
At age 30, you started losing a half-pound of muscle each year. If not properly rebuilt or maintained, this natural muscle loss can effectively slow your metabolism for years to come. In your 40s and 50s, women go through menopause, which causes a litany of hormonal changes and an increased risk for weight gain.
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.
Kelly's weight loss appeared fast because she addressed underlying metabolic issues with medical support while keeping habits simple. Many celebrities rely on extreme diets; Kelly focused on consistency, walking, and protein, which created visible change without rebound.
High leptin: High levels of the hormone leptin are also associated with increased weight gain in the lower belly. Leptin is the hormone that signals to the brain that we are full after eating.
Physical activity helps burn abdominal fat. One of the biggest benefits of exercise is that you get a lot of bang for your buck on body composition.
Contrary to the many diagrams on the internet, stress belly has no specific look or shape. It is simply an accumulation of fat in the abdomen caused by stress.
Females tend to gain the most weight during two key periods: emerging adulthood (late teens to mid-20s) when life changes often disrupt habits, and midlife (around ages 45-55) during menopause due to hormonal shifts that decrease muscle and increase abdominal fat, although the rate of gain slows in later decades. While the 20s see significant overall gain, menopause brings distinct body composition changes and fat redistribution, not just scale weight.
Exercises for belly fat
HIIT is a form of cardiovascular exercise that alternates between short bouts of high-intensity and low-intensity moves for the duration of the workout, which is usually 30 minutes or less. High-intensity interval training includes: Walking or running at a slow pace. Speeding up.
Here are 10 common foods that may be contributing to chronic inflammation and belly fat.
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!
The best exercises to lose belly fat before bed include planks, leg raises, bicycle crunches, Russian twists, glute bridges, side planks, and reverse crunches. These exercises are designed to be gentle yet effective, targeting your core muscles without interfering with your sleep.
Your most consistent and "true" weight is generally in the morning, after using the bathroom and before eating or drinking anything. This provides the most accurate baseline because your body has processed the previous day's food and fluids overnight, resulting in less fluctuation from digestion, water intake, and daily activities. Weighing at the same time, in the same minimal clothing, and under consistent conditions (like in the morning) helps track trends better than weighing at night or randomly.
Stomach fat cells are also less receptive to breaking down than other types of fat cells, which is why fat seems to linger longer in this area even after achieving positive results in other parts of the body. A person's diet plays a large role in fat deposits forming in this area.
To get rid of cortisol belly, focus on reducing chronic stress through relaxation, exercise (especially strength training), and better sleep, while adopting a diet rich in protein, fiber, fruits, and veggies, and limiting sugar, processed foods, alcohol, and caffeine; consistency is key for balancing cortisol and reducing abdominal fat.