Even if you're thin, you can still have too much visceral fat. How much you have is partly about your genes, and partly about your lifestyle, especially how active you are. Visceral fat likes inactivity.

Being "skinny-fat" (metabolically obese but normal weight) often results from a high percentage of visceral fat despite low muscle mass. One common cause is a diet high in refined sugars and processed carbohydrates, which triggers insulin responses that store fat specifically around the midsection. Chronic stress is another major factor; high cortisol levels tell the body to protect the internal organs by accumulating abdominal fat. Postural issues, such as Anterior Pelvic Tilt, can also make the stomach protrude even if body fat is low. Additionally, digestive issues like bloating, food intolerances (gluten or dairy), or SIBO can cause the abdomen to distend. Lack of core strength means the abdominal wall isn't tight enough to hold internal organs back. In 2026, health experts emphasize that "spot reduction" isn't possible through sit-ups alone; the solution usually involves a combination of resistance training to build muscle, increasing protein intake, and managing gut health to reduce systemic inflammation.