“What are you complaining about, you’re so slim!” You’ve heard that line more times than you can count. And yet it doesn’t quite describe you — because you’re what’s known as “skinny fat”. Slim thighs, narrow hips, a small frame… but underneath your jumper, a round belly and love handles. Not the most flattering combination. To understand why you have a belly despite your slim figure — and, more importantly, what to do about it — read on!
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Why do I have a belly if I’m slim?
There are several reasons why someone can be “skinny fat” — that is, slim in build but with a round or even bloated belly. The main causes of this body type are:
1- Poor diet
Disordered eating habits — poor-quality food, a strong taste for sugar, large portion sizes, eating on the go — are one of the main causes of abdominal fat. Over time, this fat can also lead to health concerns. But before you panic, one important distinction: there is a difference between subcutaneous fat and visceral fat. The first is harmless, simply cosmetically unwanted, and can be reduced relatively easily. The second surrounds the abdominal organs and is a contributing factor to cardiovascular disease. In both cases, diet is the culprit and needs to be addressed.
2- A sedentary lifestyle
Lack of physical activity is the second reason for belly fat gain despite an otherwise slim figure. It’s an extremely common issue, since most of us spend our working days sitting down with little opportunity to move. Over time, body fat increases at the expense of muscle mass, and tends to settle around the midsection.
3- Age
Ageing triggers a series of changes that can contribute to belly fat:
- Hormones work against us: menopause, andropause… Hormone levels (sex hormones, growth hormones) decline with age, leading to an accumulation of abdominal fat. That’s when the little belly and love handles start to appear…
- Muscle mass decreases: as we age, we naturally lose muscle and gain fat. The effects are particularly visible around the belly, which grows and loses firmness.
- Skin quality changes: cutaneous collagen production slows down, causing the skin to lose elasticity — including around the belly.
4- A lower back issue
A protruding belly can also be caused by poor posture. This is the case for people with lumbar hyperlordosis: an arched posture with the buttocks and shoulders tilting backwards and the navel pushing forwards. It is caused by a misaligned pelvis, sometimes combined with weak abdominal muscles. Lumbar hyperlordosis accentuates the rounded appearance of the belly.
5- A sensitive gut
Intestinal issues can also be behind a bloated belly. If you notice that your stomach is fairly flat in the morning but rounds out as the day goes on, a digestive issue may be to blame. If this bloating is accompanied by transit problems, cramps, bloating and gas, look no further. The causes of gut sensitivity are varied: an unsuitable diet, food intolerances (lactose, gluten), or chronic conditions (Crohn’s disease, irritable bowel syndrome, SIBO)…
6- Stress
Stress raises cortisol levels in the blood. Cortisol, the hormone produced by the adrenal glands, is often called the “stress hormone”. It plays a role in releasing energy when the body needs it — which is exactly what happens in stressful situations. But when stress becomes chronic, the whole system goes off balance: cortisol remains elevated, triggering increased glucose synthesis by the liver… and therefore more abdominal fat.
7- Insulin
Insulin is the hormone that regulates blood sugar levels. It is involved in the process of storing fat in the abdominal area. If you have a family history of diabetes, you may also be predisposed to it. As a result, even the smallest sugary treat can go straight to your belly, even if the rest of your diet is balanced.
What are the solutions for losing belly fat?
Drastic problems call for effective solutions. A rounded belly, despite an otherwise slim build, can absolutely be addressed!
1- Focus on your diet
To lose belly fat, it seems essential to establish eating habits that work in harmony with your body.
- First and foremost, say goodbye to fast-release sugars — the number one cause of a round belly. Also watch out for hidden sugars (sorbitol, glycerol, mannitol), “light” products that are anything but, misleadingly healthy cereals, ready meals loaded with salt and sugar, white sandwich bread…
- Some foods are irritating to the intestinal lining and tend to cause bloating: raw vegetables, cabbage, fried foods, processed meats. Learn to observe how your belly reacts after eating certain foods and adjust accordingly.
- Adopt a balanced diet that includes vegetables, lean proteins and complex carbohydrates.
- Be mindful of dairy products: some are harder to digest than others. Opt for yogurts made from fermented milk — they are rich in probiotics, which are excellent for building a healthy gut flora essential to good digestion, and for a flatter stomach!
- If you suffer from sluggish digestion, make sure to increase your intake of fibre. You’ll find it in green vegetables, legumes and wholegrains.
2- Targeted treatments
Nothing beats a little helping hand from a targeted treatment when it comes to losing belly fat! Our Cold Slimming Gel and our Night Slimming Treatment are designed to help you achieve a flatter, firmer belly. Their formulas are specially developed to activate lipolysis in the belly and love handle area, for a visibly reduced waistline. The Cold Slimming Gel works during the day: it tones the skin of the belly and activates thermogenesis for targeted action. After 21 days of daily application, users lose an average of 6.6 cm from their waist. As for the Regenerating Slimming Treatment, it works on abdominal fat while you sleep. Its slow-release fat-burning effect allows for a gradual reduction in centimetres. Don’t hesitate to massage your midsection daily with gentle, comforting treatments. That rounded belly will soon be nothing but a distant memory!
3- Exercise — but go easy on the crunches!
To lose belly fat, there’s no getting around it: you need to strengthen your core. But not just any way you like! Endless ab sessions aren’t necessarily the best solution for a flatter stomach. Here’s why:
- Targeted muscle work on the abs doesn’t mean you’ll lose fat in that specific area. Your body, when looking for energy, may well draw from elsewhere. You could end up accentuating the very “slim body, big belly” effect you’re trying to fix!
- Crunches are not the most effective method for burning fat.
- Intense ab sessions risk over-developing the abdominal muscles. These larger muscles will “push” against the abdominal wall and make the belly look even more prominent.
To lose belly fat, you need to boost your metabolism. The best way to do that is through cardio and endurance activities. Cycling, rowing, Zumba, cross-country skiing: these sports, practised regularly and over longer sessions — since the body only starts drawing on its fat reserves after around 45 minutes of exercise — will genuinely increase the body’s energy demands. Results around the belly are often striking after just a few weeks. And if you’re the impatient type, you might want to try HIIT — high-intensity interval training — for an efficient way to tone up and shed belly fat fast!
Finally, if you suffer from lumbar hyperlordosis, avoid sports that increase the arch in your back: running, high-impact sports, gymnastics and tennis are best avoided. Instead, focus on strength training, Pilates and swimming, which will help you correct your posture.
4- See your doctor
A visit to your doctor is strongly recommended, especially if you suspect you may have diabetes, a food intolerance, a hormonal imbalance or a chronic intestinal condition. They will be able to diagnose the source of your discomfort and recommend the right course of action. With the right support and treatment, you should start to see a reduction in belly fat.