It can be frustrating to notice your weight decreasing on the scale, yet see little to no change in belly fat. There are a few possible reasons this may happen.
You’re losing muscle, not fat
When you lose weight, it often comes from two places: fat mass and muscle mass. If you’re losing more muscle than fat, your weight will decrease but your body fat percentage may stay the same or even increase. This can make belly fat more noticeable even as the numbers on the scale drop.
Some common reasons for disproportionate muscle loss include:
- Cutting calories too low – Eating too few calories causes your body to break down muscle for energy.
- Not strength training – Lifting weights and doing resistance exercises helps maintain and build muscle so less is lost when cutting calories.
- Too much cardio – Doing lots of long, steady cardio like running can lead to muscle breakdown.
- Low protein intake – Getting adequate protein helps minimize muscle loss when in a calorie deficit.
To maintain muscle mass, aim to lose 1-2 pounds per week, lift weights 2-3 times per week, limit cardio to 20-30 minutes per session, and eat 0.5-1 gram of protein per pound of body weight daily.
You’re losing fat, but disproportionately from other areas
Due to hormonal differences, men tend to store fat in the abdominal area more than women. But fat distribution also depends on genetics.
Some people lose fat easily from the hips, thighs, and arms, but struggle with stubborn belly fat. Others have the opposite experience.
You may be one of those people who loses fat from all over except the midsection. With continued fat loss, you should eventually see your belly slim down too.
You’re gaining muscle
It’s absolutely possible to look leaner in some areas yet bigger in the midsection if you’re building muscle. Abdominal and oblique training adds bulk to your abdominal muscles under the layer of fat.
That six pack won’t be visible unless you reduce your body fat percentage. But you may notice your waist measurement increasing as the abdominal muscles grow, before the fat loss kicks in.
You’re retaining water
In some cases, belly bloating rather than fat gain is the culprit. Things that can cause water retention include:
- Hormone fluctuations – Water retention increases around menstruation.
- Eating more salt than usual – Sodium causes the body to hold water.
- Eating more carbs – Glycogen binds water molecules.
- Traveling or lack of movement – Sitting for long periods can slow circulation.
- Some medications – Corticosteroids, NSAIDs, hypertension drugs.
- Medical conditions – Liver disease, kidney disease, thyroid disorders.
For women, bloating tends to be mild and temporary. But if you notice persistent belly bloating, see your doctor to rule out medication side effects or a medical condition.
You have weak abdominal muscles
If you’ve lost a significant amount of weight, your belly may be loose and saggy without abdominal fat. That’s because the muscles have been stretched out from carrying excess weight.
Weak, stretched abs can protrude outward, making your stomach look bigger even when very lean. The only way to tighten loose skin and muscles is to strengthen and build the abdominal muscles.
Focus on exercises that engage the entire core like planks, dead bugs, and pallof presses. Over time, a stronger abdominal wall will pull in your waistline and create a flatter appearance.
You’re eating foods that cause bloating
Some foods are notorious for causing bloating and abdominal distension:
- Beans, lentils, legumes
- Cruciferous veggies – broccoli, cauliflower, cabbage
- Onions and garlic
- Dairy products
- Apples, pears, peaches
- Carbonated beverages
- Sugar alcohols – xylitol, sorbitol
- Artificial sweeteners
That’s because they contain FODMAPs – a group of carbs that may ferment in the gut and produce gas. For some people, a low-FODMAP diet can greatly reduce bloating.
Bloating tends to be worst after overdoing high-FODMAP foods. Spreading intake throughout the day and combining them with gut-friendly foods like yogurt may help.
You have a food intolerance
Food intolerances are different than allergies and can be tricky to diagnose. Lactose intolerance is one of the most common.
If your body lacks enough lactase enzyme to fully digest dairy, the undigested lactose sugars end up fermenting in the colon. This causes gas, bloating, cramps, and diarrhea.
Gluten intolerance is also fairly common. The gluten protein in wheat, barley and rye can trigger inflammation in the gut that leads to bloating.
Testing for food intolerances usually involves an elimination diet to see if symptoms improve when the food is removed. Slowly reintroducing foods helps identify the culprit.
You have underlying inflammation
Chronic, low-grade inflammation throughout your body can contribute to stubborn belly fat storage. Inflammation originates from:
- High stress levels
- Food sensitivities
- Imbalanced gut bacteria
- High blood sugar and insulin resistance
- Lack of exercise
Following an anti-inflammatory diet, managing stress, exercising regularly, and taking anti-inflammatory supplements like omega-3 fatty acids can help extinguish inflammation and associated belly fat.
Your posture is poor
Slumped shoulders, a forward head tilt, and excessive arch in the lower back can make your belly stick out further. This over-extended posture basically pushes your belly forward.
Improving your posture retracts your abdomen, pulls the shoulders back, and rotates the pelvis into better alignment. This takes pressure off the low back while making you look and feel slimmer.
Daily posture exercises, along with core and glute strengthening, can help counteract poor posture habits from sitting too much.
You’re constipated
When waste gets backed up in your colon and intestines, it causes bloating and discomfort in the midsection. Constipation may result from:
- Not eating enough fiber
- Dehydration
- Lack of exercise
- Certain medications
- Some medical conditions
Optimizing fiber and fluid intake, exercising daily, and relieving underlying causes can alleviate constipation and abdominal bloating.
You have a hormone imbalance
Hormonal dysregulation can promote increased belly fat storage. Three key hormones often out of balance include:
- Cortisol – High levels from chronic stress drive fat accumulation in the midsection.
- Insulin – Constantly elevated insulin from sugar intake and insulin resistance directs fat storage around the organs.
- Estrogen – Low estrogen after menopause removes its protective effect against deep abdominal fat.
Balancing your hormones through diet, exercise, sleep, and stress management helps redistribute fat away from the belly.
Conclusion
Losing abdominal fat can be more difficult than fat from other areas. Don’t become discouraged if the numbers on the scale are dropping but your belly looks the same.
Be patient and try some targeted strategies like:
- Lifting weights to maintain muscle mass.
- Reducing bloat-causing foods.
- Training your core muscles.
- Improving posture.
- Managing inflammation.
With consistency, you should start to see and feel results as your belly fat decreases along with overall body fat.
Make sure to check with your doctor if abdominal bloating becomes excessive or painful. There may be an underlying medical issue causing your stubborn belly.