Why do I look fat even though I weigh less?

Author: Dr. Magdalena Lang V  |  Last update: Thursday, July 10, 2025

Your body weight includes the mass of your body fat and a fat-free mass, or lean body mass – your muscles, bones, organs, and water (1). A very real possibility is that when you notice you are losing weight but looking fatter, you have lost water weight, muscle mass, or both.

Why am I losing weight but I still look fat?

When you lose or gain weight, you effectively stretch or shrink your skin. By reducing the fat that keeps skin stretched out, you will also weaken the elasticity of the skin temporarily, so that post weight-loss skin may appear loose and flabby.

Why do I look fatter but don't weigh more?

Water retention: Your body may be retaining water, leading to temporary bloating or the appearance of being heavier. This can be caused by various factors such as hormonal changes, high sodium intake, certain medications, or certain medical conditions.

What does a hormonal belly look like?

You can easily pinch the excess fat because it builds up under your skin. When hormonal imbalances cause abdominal weight gain, the fat accumulates around your internal organs (visceral fat). Your belly enlarges and takes on an apple shape. You may look extremely bloated instead of like you're carrying extra weight.

Do you get fatter before losing weight?

“When someone begins exercising for the first time or significantly increases their exercise intensity, the body will undergo multiple initial adaptive responses that may lead to initial weight gain, rather than weight loss,” says Christopher McGowan, MD, a gastroenterologist and weight loss expert in Cary, North ...

Skinny Fat Explained - Dealing with Being Skinny but Belly Fat Lingers

Why do I look fatter but weigh the same female?

A pound of lean muscle mass and a pound of body fat tissue might weigh the same, but they take up different amounts of space. This means that muscle and fat may look the same on the scale, but they'll look different on your body. While your clothes may feel looser, the scale may tell you otherwise.

How to flush out water weight?

  1. Exercise Regularly. Daily exercise provides several health benefits, including preventing water retention. ...
  2. Drink More Water. Drinking water to reduce water weight sounds counterintuitive, but it helps. ...
  3. Manage Salt Intake. ...
  4. Cut Carbs. ...
  5. Focus on Certain Foods and Herbs. ...
  6. Try Supplements. ...
  7. Up Your Caffeine Intake.

How to get rid of phantom fat?

How to outsmart feelings of phantom fat now
  1. Try a mirror mantra. ...
  2. Visualize yourself as you are. ...
  3. Reframe outdated mental patterns. ...
  4. Keep old clothes for comparisons. ...
  5. Take progress photos. ...
  6. Tune into tiny physical changes. ...
  7. Challenge yourself.

Why am I fat even if I eat less?

If you're asking yourself, “Why am I gaining weight when I barely eat,” several factors may be at play. Your body may be holding onto fat stores if your eating habits are inconsistent or restricted. Or, your weight gain may be the effect of a sedentary lifestyle, medical condition, or long-term stress.

Why is my BMI low but I look fat?

Some people who aren't active may have a normal BMI but have a surprising amount of body fat. "They have very low levels of muscle and bone: often elderly people, those in poor shape, sometimes those who are sick.

Why am I skinny but have a big stomach?

One reason for belly fat is a sedentary lifestyle. Even skinny people can spend too much time in front of the television or computer screen, and this can encourage what little extra fat they have to settle into the stomach. A diet high in processed foods can also cause belly fat, even in skinny people.

Can a flabby belly be toned?

You can strengthen and tone abdominal muscles with crunches or other exercises focused on your belly. But doing those exercises alone won't get rid of belly fat. The good news is that visceral fat responds to the same diet and exercise strategies that can help get rid of other extra pounds and lower total body fat.

What does losing 30 pounds do to your body?

Reduce Your Health Risks

Obesity increases your risk for many health problems. Losing the extra weight can help eliminate those health problems or lower your odds for them. Weight loss can reduce your blood pressure and cholesterol. It can also slash risk for diabetes, heart disease, stroke, and osteoarthritis.

What kills water weight?

Water weight is not usually a cause for concern, but it can be uncomfortable and recurring. Reducing salt and carbohydrate intake, keeping hydrated, and frequently exercising are all good ways to lose water weight and prevent it from returning.

How to lose 4 pounds of water weight overnight?

4 ways to lose water weight immediately
  1. Drink more water. It might be a little difficult to believe but drinking more water can actually help you shed water weight. ...
  2. Reduce intake of salt. Too much salt or sodium in your diet may be contributing to water retention. ...
  3. Consume fewer carbs. ...
  4. Exercise.

Why am I losing weight but look fatter?

They may still perceive themselves as very heavy, even when the reflection in the mirror reveals a much smaller person. This phenomenon is sometimes called “phantom fat” or “phantom fat syndrome.” The medical term is body dysmorphic disorder.

What is the whoosh effect?

The “whoosh effect” is a term for the noticeable weight loss that some people report while following low carb diets such as a keto diet. Some people believe that the whoosh effect happens when fat cells lose fat and fill with water. Researchers have not scientifically proven the whoosh effect, however.

How much weight do you need to lose to go down a size?

The rule of thumb, Fernstrom says, is that losing 8 to 10 pounds translates to going down one size. Still, if you lose "up to 15 pounds, you may be OK in your old size," she says. But putting off buying new clothes until you really need them doesn't work for everyone.

Which body part loses fat first?

Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.

How to shock your body into losing weight fast?

How to naturally lose weight fast
  1. Intermittent fasting.
  2. Tracking diet and exercise.
  3. Mindful eating.
  4. Protein with meals.
  5. Avoid sugar.
  6. Fiber.
  7. Gut bacteria balance.
  8. Sleep.

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