Why is the fat on my stomach so squishy? Let’s explore the anatomy of belly fat

September 28, 2025 •

4 min read

According to Harvard Health, most people have about 90% of their body fat just beneath the skin, a type of tissue that feels soft and is often responsible for the feeling of a squishy stomach. Understanding why is the fat on my stomach so squishy can shed light on your body's specific composition and storage of fat.

Quick Summary

The sensation of squishy stomach fat is a result of subcutaneous fat, the layer of body fat located just below the skin, as opposed to firmer, more dangerous visceral fat deeper within the abdomen. Factors like recent weight loss and water retention can also contribute to this feeling.

Key Points

Subcutaneous vs. Visceral Fat: The squishy fat on your stomach is mainly subcutaneous fat, which is soft and located right under the skin, unlike the firmer, more dangerous visceral fat that surrounds your organs.
Weight Loss Indicator: A squishier belly can sometimes indicate that you are losing fat, as fat cells shrink and are temporarily replaced with water before being fully eliminated.
Water Retention Affects Texture: Bloating and water retention, caused by diet or stress, can also make your abdomen feel softer and more distended.
Holistic Approach to Reduction: Reducing squishy belly fat involves a healthy diet, regular exercise (including cardio and strength training), stress management, and adequate sleep.
Health Risks Associated with Fat Distribution: While subcutaneous fat is less risky than visceral fat, excessive abdominal fat of any kind is linked to health problems, making overall fat reduction important.
Patience is Key: Long-term body composition changes are a gradual process. Don't be discouraged by temporary fluctuations in how your belly feels.

Understanding the Two Main Types of Belly Fat

Your body stores fat in two primary ways: subcutaneous and visceral. The distinction between these two types is critical to understanding the texture of your belly fat and its implications for your overall health.

Subcutaneous Fat: The Squishy Stuff

Subcutaneous fat is the layer of soft, pinchable fat located just beneath your skin. It acts as a protective cushion, provides insulation, and serves as an energy reserve. This is the kind of fat that most people notice on their abdomen, hips, and thighs. The squishy texture is a direct result of its composition and location, sitting atop your abdominal muscles and with fewer fibrous connections holding it in place compared to visceral fat.

Visceral Fat: The Firm and Dangerous Fat

In contrast, visceral fat is stored deeper within the abdominal cavity, surrounding your vital organs like the liver and intestines. Because it is located behind the firm abdominal wall, a person with a significant amount of visceral fat may have a hard, protruding belly, not a squishy one. Visceral fat is more metabolically active and produces hormones that can increase the risk of serious health problems, including heart disease, type 2 diabetes, and certain cancers.

The Impact of Recent Weight Loss

One common reason for an increase in the squishiness of your belly fat is that you have recently lost weight. When you burn off fat deposits, the empty fat cells can be temporarily replaced by water. This water can make the skin and the remaining subcutaneous fat feel softer and more pliable. It's a normal and temporary part of the weight loss process, and patience is key as your body adjusts.

The Role of Water Retention and Bloating

Factors like diet, hydration levels, and stress can cause water retention, or bloating, which may also contribute to a soft or squishy feeling in your abdomen. Bloating from gas or fluid can make your stomach feel distended and less firm than usual. This is a different sensation than subcutaneous fat but can be related, especially when a poor diet (high in sugar, salt, and processed foods) contributes to both fat storage and bloating.

Health Implications of Squishy Belly Fat

While the sight of squishy belly fat can be a cosmetic concern, its primary health risk is a potential indicator of underlying excess visceral fat. Although subcutaneous fat itself is less dangerous than visceral fat, a high amount of overall abdominal fat, regardless of its type, is associated with health risks. Understanding your body's fat distribution is the first step toward effective management.

Assessing Your Risk

The most common and accessible way to estimate your risk is to measure your waist circumference. A high waist circumference is a good indicator of excessive visceral fat. Other, more precise methods include abdominal imaging, though these are typically reserved for specific clinical situations.

How to Address Squishy Belly Fat

Reducing overall body fat, including subcutaneous belly fat, is a gradual process that requires a combination of diet, exercise, and lifestyle changes. There is no such thing as 'spot-reduction,' so targeting the belly alone is not effective.

Improve your diet: Focus on a diet rich in soluble fiber (fruits, vegetables, legumes) and lean protein. Cut back on refined carbs, sugary drinks, and trans fats, which can contribute to both visceral and subcutaneous fat accumulation.
Increase physical activity: A combination of aerobic exercise (cardio) and strength training is highly effective for reducing overall body fat. High-intensity interval training (HIIT) can be particularly effective at burning calories and improving body composition.
Manage stress: High levels of the stress hormone cortisol can increase appetite and drive the storage of visceral fat. Activities like yoga and meditation can help manage stress levels.
Get enough sleep: Poor sleep is linked to weight gain and increased visceral fat. Aim for 7-8 hours of quality sleep per night.

The Difference Between Subcutaneous and Visceral Fat


Feature	Subcutaneous Fat	Visceral Fat
Location	Just beneath the skin	Deep within the abdominal cavity, around organs
Texture	Soft, pinchable, and squishy	Firm and hard to the touch
Health Risk	Lower health risk than visceral fat, though excessive amounts are unhealthy	High health risk, linked to heart disease, diabetes, and other conditions
Appearance	Causes a soft, jiggly appearance	Causes a protruding, firm belly
Metabolic Activity	Less metabolically active	More metabolically active, releasing hormones

The Psychology of Squishy Fat

It's important not to be discouraged by a squishy stomach, especially if you are actively losing weight. The soft feeling can be a positive sign that fat cells are shrinking, even if the skin has not yet tightened to its new size. Focusing on consistent, healthy habits is more beneficial than fixating on temporary changes in body texture. Patience and persistence are key to seeing long-term results and improving your overall health.

Setting Realistic Expectations

Significant body composition changes take time. The journey is not always linear, and fluctuations in weight and body feel are normal. Focus on non-scale victories, such as increased energy, better-fitting clothes, and improved fitness levels. These are often better indicators of progress than how 'squishy' your belly feels on a given day.

For more information on the health risks associated with different types of body fat, consult an authoritative source like the Harvard T.H. Chan School of Public Health.

Conclusion: Your Body's Story

The squishy fat on your stomach is primarily subcutaneous fat, the soft, pinchable layer right under your skin. While it can be a source of frustration, understanding the difference between this and the more harmful visceral fat is an important step toward better health. By adopting a healthy, consistent lifestyle that includes a balanced diet, regular exercise, and stress management, you can effectively reduce overall body fat and improve your well-being. The feeling of a squishier stomach can even be a sign of successful weight loss in progress, so trust the process and focus on long-term health improvements.

Frequently Asked Questions

Squishy belly fat is typically subcutaneous fat, located just under the skin. Firm belly fat, which is less common and harder to the touch, can indicate a higher amount of visceral fat, which is stored deeper around your internal organs and is associated with greater health risks.

Not necessarily. While excessive amounts of any body fat can be unhealthy, squishy subcutaneous fat itself is less of a health concern than visceral fat. Its presence, however, can be a sign of overall excess body fat that warrants a healthy lifestyle check.

Yes, especially during weight loss. As fat cells shrink, they can be temporarily filled with water, making the area feel softer and squishier. This is a normal part of the process, and the water will eventually be flushed out.

Stress can indirectly affect belly fat. The stress hormone cortisol can increase appetite and lead to the storage of fat, particularly the more dangerous visceral fat, though this doesn't specifically make the fat feel squishy. Stress can also contribute to bloating.

To reduce subcutaneous fat, focus on overall fat loss through a balanced diet rich in whole foods and regular exercise, including both cardio and strength training. Staying hydrated, managing stress, and getting adequate sleep also help.

While core exercises like crunches and sit-ups can strengthen your abdominal muscles, they cannot specifically target and reduce fat in that area. Overall fat loss through a caloric deficit is necessary to decrease belly fat.

Drinking plenty of water is essential for overall health and can help minimize water retention and bloating, which might contribute to a squishy feeling. Proper hydration also supports a healthy metabolism.