How to Get Rid of Subcutaneous Fat in Belly?
Subcutaneous Fat: How to Lose It Easily and Naturally
Reading time: 2 minutes
Published: Janvier 2, 2026
Subcutaneous fat is a type of body fat located just beneath the skin. It is most commonly found around the belly and abdomen, but it can also accumulate on the hips, thighs, and arms. Unlike visceral fat, which is stored deeper around the internal organs, subcutaneous fat is more visible and mainly affects body shape and appearance.
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| How to Get Rid of Subcutaneous Fat in Belly? |
Both subcutaneous fat and visceral fat contribute to what is commonly called abdominal fat, which affects both women and men.
Can You Have Abdominal Fat Without Being Overweight?
Contrary to popular belief, it is possible to have excess subcutaneous fat even with a normal body mass index (BMI). Some people appear slim but still store visible fat around the abdomen.
Several factors may explain this phenomenon, including:
Hormonal imbalances
Genetic predisposition
A diet high in refined carbohydrates and sugar
Chronic stress
Lack of physical activity
While subcutaneous fat is mainly an aesthetic concern, excess visceral fat poses real health risks, increasing the likelihood of developing type 2 diabetes, cardiovascular disease, and high blood pressure.
The good news is that simple and natural strategies can help regulate fat storage and restore a more balanced body shape.
Menopause, Andropause, and Abdominal Fat Accumulation
Hormonal changes play a major role in how fat is distributed throughout the body.
In women
During menopause, estrogen levels decline. This hormonal shift causes fat to move from the hips and thighs toward the waist. Muscle mass also decreases, leading to a rounder abdomen and sometimes increased water retention.
In men
Andropause develops gradually, usually around the age of 60. The decline in male hormones reduces muscle tone and promotes the accumulation of subcutaneous fat, particularly around the belly.
Although these changes are natural, they can be limited with proper medical follow-up, a balanced diet, and regular physical activity.
Stress and Genetics: Two Major Causes of Subcutaneous Fat
Chronic stress directly affects hormone production. Cortisol, often called the “stress hormone,” promotes fat storage, especially in abdominal tissues. Over time, elevated cortisol levels increase belly fat.
Lack of sleep worsens this process. Sleeping fewer than 7 hours per night disrupts metabolism, increases appetite, and encourages cravings for sugary, high-carbohydrate foods. Fatigue also reduces motivation to exercise, reinforcing a cycle of inactivity.
Genetics also play an important role. Some individuals tend to store fat around the hips and thighs (a gynoid fat distribution), while others accumulate fat around the waist. Although genetics influence fat distribution, healthy lifestyle habits can significantly reduce their impact.
How to Lose Subcutaneous Fat Through Diet?
Diet is one of the most effective tools for reducing abdominal fat. A diet high in sugar, refined carbohydrates, and excess calories encourages triglyceride storage and fat accumulation.
To reduce subcutaneous fat effectively, a nutritional rebalancing is recommended:
Eat more fruits, vegetables, and fiber-rich foods
Choose whole grains instead of refined cereals
Limit fast carbohydrates such as pastries, sodas, and sweets
Prioritize lean protein to preserve muscle mass
Include healthy fats from oily fish, nuts, and olive oil
Drinking enough water supports digestion and helps the body eliminate fat more efficiently.
The Role of Probiotics
Probiotics may also support weight management. By improving gut microbiota balance, they help regulate metabolism, improve carbohydrate digestion, and limit fat storage. Probiotics can be obtained from fermented foods or dietary supplements.
A doctor or registered nutritionist can help design a plan adapted to your needs and lifestyle.
Burning Subcutaneous Fat Through Exercise
Physical activity is essential for reducing subcutaneous fat and toning the body. Exercise helps burn calories, build muscle, and boost metabolism.
The most effective routines combine:
Cardio exercises (brisk walking, cycling, swimming, running) to burn abdominal fat
Strength training (squats, push-ups, planks, core exercises) to increase muscle mass and resting energy expenditure
Consistency: even 20–30 minutes per day can deliver visible results
Exercise also reduces stress and lowers cortisol levels, helping prevent further fat storage.
How to Measure and Track Subcutaneous Fat
Several methods can help assess subcutaneous fat levels:
At home
BMI provides a general indication but does not distinguish fat types
Bioelectrical impedance scales estimate body fat percentage
Skinfold calipers measure fat thickness under the skin
With a healthcare professional
More precise assessments can determine fat distribution and track progress from dietary or exercise interventions while identifying potential health risks.
Key Takeaways: How to Reduce Subcutaneous Fat Long Term
Abdominal fat includes visceral fat, which is harmful to health, and subcutaneous fat, which is stored under the skin and mainly affects appearance. While subcutaneous fat is a normal part of the body, excess levels often reflect imbalances related to diet, stress, hormones, or genetics.
To reduce it sustainably:
Follow a balanced, whole-food-based diet
Exercise regularly, combining cardio and strength training
Improve sleep quality and stress management
Maintain consistency over time
With the right habits and patience, it is entirely possible to reduce subcutaneous fat, improve body composition, and protect long-term health.
Medical & Scientific Sources
World Health Organization (WHO) – Obesity and overweight
https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweightHarvard Health Publishing – Visceral fat and why it’s dangerous
https://www.health.harvard.edu/staying-healthy/the-dangerous-truth-about-belly-fatNational Institutes of Health (NIH) – Role of cortisol in fat distribution
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452224/Cleveland Clinic – Subcutaneous fat vs visceral fat
https://health.clevelandclinic.org/visceral-fat/Sleep Foundation – Sleep and weight gain
https://www.sleepfoundation.org/physical-health/sleep-and-weight-loss
