Belly fat is often seen as a cosmetic concern, but it can also be an important indicator of overall health. While some abdominal fat is normal, excess fat around the abdomen—particularly fat stored deep around the organs—has been linked to an increased risk of heart disease, type 2 diabetes, high blood pressure, stroke, and fatty liver disease. A larger or more protruding stomach can have different underlying causes, and recognising these differences can help you identify potential health risks early.
Here are five common types of belly fat and abdominal protrusion, what they may mean for your health, and when they should not be ignored.
1. Subcutaneous Belly Fat
Subcutaneous fat is the soft fat that sits directly beneath the skin. It is the type of fat that can be pinched around your waist, hips, and stomach.
While carrying excess subcutaneous fat can contribute to overweight and obesity, it is generally considered less harmful than deeper abdominal fat. However, having too much of it can still increase the risk of developing health problems, especially when combined with poor eating habits and a lack of physical activity.
The good news is that subcutaneous fat often responds well to healthy lifestyle changes. Regular exercise, balanced meals, adequate sleep, and portion control can all help reduce this type of fat over time.
2. Visceral Belly Fat
Visceral fat is the type of belly fat that healthcare professionals are most concerned about. Unlike subcutaneous fat, it is stored deep within the abdomen and surrounds important organs such as the liver, pancreas, and intestines.
Research has shown that excess visceral fat is associated with an increased risk of insulin resistance, type 2 diabetes, heart disease, high blood pressure, unhealthy cholesterol levels, and metabolic syndrome.
People with high levels of visceral fat often have a firm, rounded abdomen and may develop what is commonly known as an “apple-shaped” body. However, visceral fat is not always visible. Some people who appear slim on the outside may still have unhealthy levels of visceral fat around their organs.
Reducing visceral fat requires a long-term approach that includes regular exercise, a nutritious diet, quality sleep, stress management, and limiting alcohol intake.
3. Belly Fat Linked to Hormonal Changes
Hormones play a major role in determining where the body stores fat. Changes in hormone levels can lead to increased fat accumulation around the abdomen rather than the hips or thighs.
This is particularly common during menopause, periods of chronic stress, thyroid disorders, and conditions linked to insulin resistance. High levels of cortisol, often referred to as the stress hormone, can encourage the body to store more fat around the midsection. Likewise, declining oestrogen levels during menopause can shift fat storage from the hips and thighs to the abdomen.
People experiencing hormone-related weight gain may also notice fatigue, mood changes, sleep disturbances, irregular menstrual cycles, increased cravings, or unexplained weight gain.
4. Bloating That Can Mimic Belly Fat
Not every enlarged stomach is caused by excess body fat. Bloating can make the abdomen appear swollen and feel tight or uncomfortable, even though no additional fat has been gained.
Common causes of bloating include gas, constipation, food intolerances, overeating, digestive disorders, and hormonal fluctuations. Unlike body fat, bloating often changes throughout the day and may improve after passing gas or having a bowel movement.
While occasional bloating is normal, persistent or severe bloating should not be ignored. If bloating is accompanied by abdominal pain, unexplained weight loss, changes in bowel habits, or other unusual symptoms, medical attention may be needed.
5. A Protruding Belly Caused by a Weak Core
Pregnancy, significant weight changes, abdominal surgery, and long periods of inactivity can weaken the abdominal muscles.
In some cases, the muscles separate, resulting in a condition known as diastasis recti. This can cause the stomach to protrude even when excess fat is not the primary cause.
People with weakened abdominal muscles may also experience lower back pain, poor posture, reduced core strength, and difficulty performing certain physical activities.
Conclusion
Not every larger stomach has the same cause. While some abdominal fat is normal, excess fat around the midsection—particularly visceral fat—can increase the risk of serious long-term health conditions. In other cases, a protruding belly may be caused by hormonal changes, bloating, or weakened abdominal muscles rather than excess body fat. Understanding what is behind the changes around your waistline can help you take the appropriate steps to protect your health. If you experience persistent abdominal changes or concerns about your weight or overall wellbeing, speak to a healthcare professional.
Affinity Health provides members with access to in-person GP consultations, helping them identify and manage health conditions associated with excess abdominal fat and overall wellbeing.
