Belly Fat Types

Everyone wants to achieve their optimal body weight, but what everyone doesn’t know is that there isn’t one approach to reaching your weight loss goals or one single way of getting rid of that stubborn belly fat. Many people try to hit the gym for hours and even change their whole diet to achieve their weight loss goals.

However, this can prove to be unsuccessful for some with the reason being that their approach to losing the fat around their stomach isn’t specific to their belly type.

Once you know your specific belly type, you’ll be able to find the right approach to target that trouble area and get your desired results. Losing weight isn’t about running 17 miles or doing 2000 crunches a day. It’s about getting to know your body and figuring out what works best.

Here are different types of belly fat and methods on how to get rid of them just in time for the summer.

What Does Your Belly Fat Say About You?

Listed below are five different types of belly fat you should get familiar with in order to determine your approach to a flatter, toned stomach.

Distended and Bloated Belly Fat

Being bloated and experiencing distension (a temporary increase in abdominal girth) are not specifically tied to belly fat, but they are indications of digestive disorders that can potentially lead to belly fat.

This type of belly fat is usually a result of indigestion or excess gas production. Bloating and distension usually occurs after heavy meals and in between meals but usually subsides overnight.

This type of belly fat doesn’t require intense exercise; just follow a balanced diet with clean eating and herbal teas that are good for digestion. Refrain from specific foods like dairy and gluten, which can flare up digestive issues.

Subcutaneous Belly Fat

This is the type of belly fat that most of us struggle with. Subcutaneous fat accumulates below the skin all over the body but particularly around the waist, hips, and thighs.

This type of fat can easily be addressed by putting in a couple of hours a week at the gym and using workouts that specifically target the mid-section. Maintain a healthy diet full of green veggies and lean protein and you’ll see your desired results before you know it.

Lower Belly Fat

The soft and lower abdominal fat is usually caused by a sedentary lifestyle accompanied by digestive issues. Targeting this type of belly fat should be fairly easy as long as you maintain a healthy workout and diet regimen.

Aside from eating fruits and veggies high in fiber, try to avoid processed foods like sugar, refined flour, sugary drinks, and foods with additives.

Punctured Tire Belly Fat

Punctured tire belly fat is a bulge around the waist that is caused by a prolonged sedentary lifestyle and an unhealthy diet that eventually leads to obesity. If you notice the bulge around your stomach tends to dip around your belly button, resembling a deflated tire, this is what is called punctured tire belly fat.

Avoid processed foods, sugar, alcohol, and soda; monitor your food portions and switch to a diet consisting of these foods:

  • Whole grains like brown rice, wheat, and oats
  • Healthy fats like nuts, fish, avocados
  • Lean proteins like eggs, white meat, and seafood

Visceral Abdominal Fat

Visceral abdominal fat (VAF) usually occurs between the abdominal organs. This is one of the more serious types of fats that propose heart-related health risk. This is because of the fat’s close proximity to the portal vein, which delivers blood from the intestinal area to the liver.

VAF has been linked to the impairment of glucose and lipid metabolism, resulting in a variety of health complications like elevated lipid levels, hypertension, cardiovascular disease, insulin resistance and diabetes.

In order to target this type of belly fat, stop skipping meals, go cold turkey on the junk food, limit alcohol and caffeine intake, avoid smoking and include moderate exercise along with yoga, deep breathing, and meditation.

You’re One Step Closer to Reaching Your Goal

Keep in mind that results are only guaranteed if you are consistent. Progress for some is usually slow but steady, and your results will most likely show in multiple ways aside from just weight loss and girth reduction; you will notice how your digestion has improved, your increased energy levels, and experience better sleep.

Make sure you have a talk with your doctor to discuss your weight and the necessary steps you should be taking to help you reach your weight loss goals.

Quick FAQ

How much belly fat is normal?


Stewart, W. (2017, July 18). Different Types of Belly Fat. Retrieved from
Editorial, C. (2018, March 06). 5 Types Of Belly Fat And How To Lose Them: What’s Yours? Retrieved from