Many skinny people struggle with getting a flat stomach. Even though their overall body weight and body mass index (BMI) are in the normal range, they still have stubborn belly fat that won’t go away. There are several potential reasons why your stomach isn’t flat even though you’re skinny.
You Have Too Much Visceral Fat
There are two main types of belly fat – subcutaneous fat and visceral fat. Subcutaneous fat is located right underneath the skin, while visceral fat is located deeper inside the abdominal cavity, surrounding vital organs like the liver, pancreas and intestines. Visceral fat is more dangerous because it increases inflammation, insulin resistance and risk of chronic diseases like heart disease and diabetes. Unfortunately, just because you’re skinny doesn’t mean you’re immune to accumulating unhealthy visceral fat. Several factors can cause visceral fat gain including genetics, hormonal imbalances, poor diet and lack of exercise. Eating too many refined carbs and sugars promotes visceral fat storage. Chronic stress also stimulates visceral fat gain by raising cortisol levels. The only way to get rid of visceral fat is to make dietary and lifestyle changes to rebalance hormones and reduce inflammation.
You Have Weak Core Muscles
Having a strong core – which includes the abdominal, back and oblique muscles – creates a tight and toned midsection. Weak and underdeveloped core muscles allow your stomach to protrude outward. Even very thin people can have weak core muscles if they don’t perform targeted exercises to strengthen the abs and stabilize the spine. Crunches and planks are effective for tightening the abdominal muscles. But it’s also important to work the deeper core muscles with stabilization exercises using an exercise ball or balance trainer. Functional training that challenges your balance and engages the core is also helpful. By developing core strength, you’ll improve posture and create a flatter, more defined stomach.
You Have Anterior Pelvic Tilt
Anterior pelvic tilt refers to an excessive curve in the lower back which causes the abdomen to protrude. Tight hip flexors and weak glutes contribute to pelvic tilt. Sitting for long periods shortens the hip flexors while weakening the glutes. Pelvic tilt can make your stomach and belly stick out – even if you’re very thin. To fix pelvic tilt, stretch the hip flexors and strengthen the glutes with specific exercises. Engaging your core during exercise can also help reduce excessive arching of the lower back. Maintaining proper posture while sitting, standing and walking helps keep your pelvis in a neutral position and your stomach looking flatter.
You Have Poor Posture Habits
Poor posture has many negative effects on the body – and it definitely doesn’t do your stomach any favors. Slumping, slouching and other poor posture habits misalign the spine and cause the abdominal muscles to weaken and lengthen. This allows your belly to relax and protrude outward. Additionally, poor posture can reduce lung capacity, which may cause your abdomen to expand as you struggle for breath. Set reminders to check your posture throughout the day. Stand up straight with shoulders back and relax your body. When sitting, use a lumbar support or small pillow to prevent slouching. Yoga, Pilates and other mind-body exercises also help correct poor postural habits so your abs work properly.
You’re Bloated or Constipated
Bloating and constipation can cause your belly to stick out. This may occur periodically due to hormones, diet, medications or other factors. Bloating is often caused by intolerance to certain foods that ferment in the large intestine. Dairy, beans, cruciferous veggies, carbonated beverages and artificial sweeteners are common culprits. Constipation results from inadequate fiber intake, dehydration, medications and lack of physical activity. Try eliminating foods that trigger bloating. Increase soluble fiber to relieve constipation by eating more fruits, vegetables, beans, whole grains and nuts. Stay well hydrated and exercise daily if possible. Probiotic supplements may also help reduce bloat and promote regularity.
You Have a Bowel Condition
Gastrointestinal conditions like irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO) and celiac disease often manifest with bloating and abdominal distension. The inflammation and abnormal digestion they cause can make your stomach stick out. Getting an accurate diagnosis is important to determine the right dietary changes and treatments. For IBS, a low FODMAP diet helps control symptoms. A low-fermentation diet and antibiotics provide relief for SIBO. Those with celiac disease must avoid gluten entirely. Always consult your doctor if you suspect you have a bowel condition.
You’re Not Exercising Enough
Regular exercise is essential for both losing fat and toning the abdominal area. It helps eliminate visceral fat while also strengthening the abdominal muscles. Aerobic exercise such as brisk walking, running, cycling and swimming burns calories to reduce overall body fat. But you need high-intensity interval training (HIIT) and resistance training to target belly fat. Compound moves with weights as well as bodyweight exercises like mountain climbers, planks and burpees are very effective. Shoot for 30-60 minutes of exercise 5 times per week for the best results. Just diet and cardio alone may not give you a flat tummy.
You Have a Hormonal Imbalance
Hormonal imbalances and deficiencies can increase stomach fat even in very thin people. Cortisol released from stress contributes to visceral fat gain. Low estrogen in women and low testosterone in men also promote unhealthy fat distribution in the abdominal area. Getting enough sleep, reducing stress and balancing your exercise routine can help normalize cortisol levels. Eating a nutritious diet supports healthy hormone levels. Supplements can also help fill in nutritional gaps that disturb hormone balance. Consulting a doctor to check for any deficiencies is recommended.
You Have Excess Skin
People who have lost a significant amount of weight often struggle with excess or loose abdominal skin. The skin doesn’t shrink along with the fat loss. This creates a baggy appearance and protrusion of the abdomen. The only proven way to remove excess skin is through cosmetic surgery procedures like tummy tucks and liposuction. However, building muscle with strength training while losing weight can help prevent loose skin. Eating collagen-rich foods or taking supplements may also improve skin elasticity during weight loss.
You’re Retaining Water
Fluid retention can cause temporary increases in waist circumference and a bloated appearance. Hormonal fluctuations, high sodium intake, lack of potassium and medications like steroids and NSAIDs promote water retention. Premenstrual syndrome (PMS) often involves mild fluid retention. Eliminating processed foods, reducing salt, drinking more water and increasing potassium foods like avocados and bananas alleviates water retention. Wearing breathable natural fibers can prevent excessive water weight gain from perspiration. Compression garments may also help.
You Have An Underlying Health Condition
In rare cases, an enlarged stomach in skinny people may indicate an underlying medical condition. Cushing’s syndrome, ovarian cancer, low potassium, kidney disease and intestinal obstruction can all cause abdominal swelling or distension. Pressure, pain, vomiting and constipation may accompany the abdominal protrusion. Consult a doctor immediately if you experience these serious symptoms along with an abnormal waist size. Treating the underlying condition will help resolve the protruding belly when a health issue is to blame.
You’re Overeating
Eating too many calories – even if its healthy food – can prevent you from losing belly fat. It’s easy to underestimate portions and overindulge in things like oil, nut butters, dried fruit, sweeteners and protein shakes – which all add up in calories. Use measuring cups and food scales to get an honest assessment of how much you’re eating daily. Calculate your calorie needs based on your height, weight, activity level and goals. Apps like MyFitnessPal make it easy to track everything you eat to ensure you’re maintaining a calorie deficit for fat loss.
You Need A Diet That Targets Belly Fat
To lose stubborn belly fat, you may need to clean up your diet and eliminate common food sensitivities. Limit sugar, refined grains and alcohol which are stored as belly fat. Try going gluten-free, dairy-free or following an anti-inflammatory diet to see if food sensitivities are the issue. Eat more veggies, nuts, seeds, eggs, lean protein, beans and avocados to support fat burning and satiety. Consider intermittent fasting which specifically targets visceral fat. Some people need dietary changes in conjunction with exercise to finally slim their stomachs.
Conclusion
Skinny people who carry extra weight in the midsection struggle with the same obstacles as the general population when trying to get a flat stomach. Persistent belly fat in thin individuals usually indicates one or more underlying issues involving exercise, diet, hormones, posture, bloating or health conditions. While frustrating, you can get a flatter stomach through targeted nutrition and fitness strategies designed to reduce fat, build muscle and improve health. In some cases, cosmetic treatments may be necessary to achieve the desired contoured appearance.