Belly fat is something many people struggle with, but what most don’t realise is that it doesn’t always come from the same root cause. In fact, the type of belly fat you have can say a lot about what’s going on inside your body. From hormonal shifts to lifestyle habits, different factors contribute to how and where fat accumulates in your midsection. Understanding the type of belly fat you’re dealing with is key to addressing it the right way. Simply cutting calories or doing endless crunches won’t be effective if you’re not tackling the underlying issue.
Certified nutritionist and weight loss expert Anushi Jain shared her insights on her Insta account, offering a breakdown of the most common types of belly fat—and how to manage each one effectively.
“Not all bellies are built the same, and it’s not always just fat! From stressed belly to alcohol belly, each tells a story your body’s been holding on to,” she wrote in her post.
Types of belly fat and how to tackle them
Stressed belly
Cause: Chronic stress and elevated cortisol levels
This type of belly is often seen in people who lead high-pressure lifestyles or struggle with constant anxiety. Cortisol, the body’s primary stress hormone, can trigger fat storage around the midsection, especially when paired with poor sleep and erratic eating patterns.
Recommended solution: Drinking green tea that contains L-Theanine, a natural compound known to promote relaxation and reduce stress levels, may help lower cortisol and reduce stress-related weight gain.
PCOS belly
Cause: Elevated insulin levels due to Polycystic Ovary Syndrome (PCOS)
People with PCOS often notice stubborn fat around the lower abdomen. This happens because high insulin levels—common in PCOS—make the body store more fat and slow down the process of burning it off.
Recommended solution: Cinnamon tea may help regulate blood sugar levels. Its anti-inflammatory and insulin-sensitizing properties make it a useful natural aid in managing PCOS-related weight issues.
Thyroid belly
Cause: Low thyroid hormone levels (often linked to hypothyroidism)
An underactive thyroid slows down metabolism, making it easier to gain weight, especially around the midsection, and harder to lose it. This can also lead to water retention and bloating.
Recommended solution: Drinking coriander seed tea could support thyroid function. Coriander is rich in antioxidants and may help reduce inflammation and stimulate better hormonal balance.
Menopause belly
Cause: Hormonal changes, especially reduced estrogen and increased insulin resistance
During menopause, many women experience fat accumulation in the abdominal area. The drop in estrogen can shift where fat is stored in the body, and insulin resistance makes it harder to manage blood sugar.
Recommended solution: Peppermint tea is a helpful natural remedy for this belly type. It helps soothe digestive issues, reduce bloating, and calm inflammation, which is common concerns during menopause.
Bloated belly
Cause: Hormonal fluctuations, often related to low estrogen or digestive imbalances
This kind of belly fat isn’t always actual fat—it may be caused by bloating due to hormonal imbalances, poor gut health, or sensitivity to certain foods.
Recommended solution: Again, peppermint tea comes in handy. Its calming effect on the digestive system makes it a go-to remedy for bloating and stomach discomfort.
Alcohol belly
Cause: Toxin buildup and impaired liver detoxification
Regular alcohol consumption can interfere with how the liver processes fats and sugars, leading to fat accumulation around the abdomen. It can also dehydrate the body and affect digestion.
Recommended solution: Ash gourd juice, a hydrating and detoxifying drink, helps flush out toxins from the liver and kidneys. It can support metabolic health and promote better digestion, making it useful for tackling an alcohol-related belly.
Identifying the type of belly fat you have can be a powerful first step toward meaningful weight loss and better overall health. Instead of generalising belly fat as just a result of overeating or inactivity, nutrition experts like Anushi Jain remind us that it often points to deeper imbalances in the body.
By understanding what your body might be trying to tell you and responding with the right foods, lifestyle changes, or natural remedies, you can take a more targeted and effective approach to managing your weight and improving your well-being. If your belly fat feels particularly stubborn or if you suspect hormonal or metabolic issues, it’s always wise to consult with a healthcare provider for a personalised approach.