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Why Do I Have Fat Rolls When Sitting?

When you sit down, do you have a layer of fat rolls that form on your stomach? You’re not alone. About 65% of Americans have fat rolls when sitting. But what are they, and why do we get them? Keep reading to find out!

sitting tummy rolls

As a general rule, fat rolls when sitting are caused by weight gain or pregnancy. The fatty tissue surrounding your internal organs will expand, increasing the omentum- the layer underneath that flap. This increase can cause problems, such as abdominal discomfort or stomach pain!

In this article, I will explain why fat rolls happen when sitting.  I’ve been advising patients on seated egonomics for 30 years, treating patients, researching, designing simple solutions (even a successful Kickstarter campaign!), and I even published a book on how to sit correctly. 

Why Is My Stomach Flat Until I Sit Down? 

man belly fat

The stomach is an organ located in the upper abdomen, just below the rib cage. It is a muscular and hollow organ that stores food and helps to break it down for digestion. The stomach has several vital functions, including:

  • Storing food temporarily
  • Breaking down food into smaller pieces
  • Mixing food with digestive juices
  • Moving food into the small intestine for further digestion and absorption

When you sit down, gravity helps to pull the stomach contents down into the lower part of the stomach. This can help flatten the stomach and give it a flatter appearance. Additionally, when you sit down, your abdominal muscles can Relax, contributing to a flatter stomach.

I’ve written a complete hands-on review about why your stomach is flat until you sit down, and here are some of the shocking issues I ran into in this post!

Best Tip for Not Fat Rolls While Sitting?

man sitting with posture cushion disbursing his weight into core muscles, not spine, while seated

My professional experience has shown that poor sitting posture is the most common cause of fat rolls while sitting. The reason is that you need to disburse your weight into your muscles, not your spine, while seated (as demonstrated in the picture above). For my patients, I recommend:

My custom-designed seat cushion may aid in promoting proper posture and muscle engagement. Simply placing the cushion on any flat surface may help align the spine and engage core muscles. This seated position can aid in promoting proper posture and muscle engagement. Adjusting your posture with the cushion can help you feel more comfortable and engaged in your workday.

It is important to note that I am not making any medical claims or suggesting that it can prevent any specific conditions. I simply wanted to help people improve their posture and muscle engagement while seated, so I designed an ergonomic seat cushion that promotes comfort and support.

ergonomic seat cushion core muscle engagement

After months of testing different prototypes, I finally developed a design that met all my criteria. The cushion is made from natural latex, which I found to be more supportive than memory foam or polyurethane foam. It also typically has a design that promotes proper spine alignment. Additionally, the cushion has a 4-way stretch vegan leather that is comfortable and durable.

Best Seat Cushion for PostureDoctor's Recommendation

Chiropractor Designed

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Product DetailsResearch-based Design

Recommended ForBack Discomfort

Back Discomfort

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Pressure Points

Designed to avoid pressure points, this cushion ensures a comfort, reducing any undue stress on your body.


Regular Sitters

For people who spend a significant amount of time sitting, this cushion promotes healthier & comfortable sitting

Video Guide

Video Guide

I have found that using an ergonomic seat cushion can aid in promoting proper posture and muscle engagement. If you are interested in improving your posture and comfort while seated, I encourage you to consider using an ergonomic seat cushion.

I explain the concept of an orthopedic seat cushion on a TV show HERE!

seat cushion piriformis

An ergonomic seat cushion can be an effective tool to aid in promoting proper posture and muscle engagement while seated. This type of cushion can provide additional comfort and support, and maid in maintaining proper alignment of the legs and spine.

I was surprised how similar cheap memory foam seat cushions were on Aliexpress from the listing on Amazon!

Why Does My Belly Look Fat When I Sit Down?

office worker fat rolls

When you sit down, your stomach may protrude more than when you stand up. This is because the position of your body changes when you sit, and this can cause your stomach to look larger than it is. There are a few things that can cause this to happen:

1. Your posture: When you sit, your spine isn’t as straightforward as standing. This can cause your stomach to stick out more.

2. Your clothing: If you’re wearing tight clothing, it can also make your stomach look bigger than it is.

3. The position of your legs: Crossing your legs or putting them too close together can cause your stomach to protrude.

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If you’re concerned about how your stomach looks when you sit down, there are a few things you can do to help minimize the appearance of a protruding stomach.

  • Wear loose-fitting clothing: This will help to camouflage your stomach and make it look smaller.
  • Sit up straight: Good posture will help flatten your stomach and make it look smaller.
  • Cross your legs at the ankles: This position will help to keep your stomach from protruding too much.
  • Place a pillow or cushion behind your back: This will help to support your spine and prevent your stomach from sticking out.
  • Use a small stool or ottoman to prop up your feet: This will help to keep your legs in a better position and prevent your stomach from protruding.

If you’re still concerned about how your stomach looks when you sit down, talk to your doctor or a dietitian. They can help you determine if there’s anything else that might be causing your stomach to protrude and give tips on minimizing the appearance of a protruding stomach. 

If you are into super easy and inexpensive alternatives to office chairs, I wrote a fantastic article on how and why you should consider these options for back pain, and I encourage you to read it!

What Causes Stomach Rolls?

what causes fat rolls

As a general rule, many things can cause stomach rolls, including:

-Diet: Eating a diet high in processed foods, sugars, and saturated fats can lead to excess weight gain and abdominal fat accumulation.

-Lack of exercise: A sedentary lifestyle can lead to weight gain and abdominal fat accumulation.

-Genetics: Some people are more prone to carrying extra weight in their midsection due to genetics.

-Pregnancy: During pregnancy, the growing uterus puts pressure on the abdomen, which can cause stomach rolls to form.

-Aging: As we age, our skin loses elasticity, and gravity takes its toll, which can cause stomach rolls to form.

If you are concerned about stomach rolls, there are some things you can do to help prevent them.

-Eat a healthy diet: Focus on eating whole foods, such as fruits, vegetables, lean protein, and whole grains. Avoid processed foods, sugary drinks, and excessive amounts of saturated fat.

-Exercise regularly: A combination of cardio and strength training can help you lose weight and tone your body.

-Wear supportive clothing: Wearing tight-fitting clothing can help to hold in excess skin and prevent stomach rolls from forming.

-Talk to a doctor: If you are concerned about your weight or abdominal appearance, talking to a doctor can give you peace of mind and guidance on improving your health.

How Do You Get Rid of Fat Rolls?

man exercising

If you are wondering how to get rid of fat rolls, there are a few things that you can do. First, try to avoid gaining weight in the first place. This may seem like common sense, but it is often easier said than done. If you are already overweight, try to lose some weight slowly and steadily. You can do this by eating a healthy diet and exercising regularly.

If you carry the extra weight in your midsection, there are a few ways to get rid of it. Some people opt for liposuction in the area. This is a surgical procedure that removes fat from the body through suction. Others opt to have a tummy tuck. This surgery removes excess skin and fat from the stomach area.  This procedure certainly wouldn’t be my first choice!

However, if you are not interested in surgery, some non-surgical options people opt for. One option is to use a body wrap. This will help to temporarily tighten and smooth the skin. Another option is to use creams or gels containing ingredients that help break down fat cells.  However, a study states that ‘these weight loss methods can lead to a range of serious health problems, including life-threatening conditions.’ 

My favorite recommendation for my patients is intermittent fasting.  There are many different approaches to intermittent fasting, but the basic idea is to go without food for a certain period each day or week. By reducing the frequency of meals, intermittent fasting can help to reduce calorie intake and promote weight loss. In addition, fasting has been shown to have many health benefits, including improved blood sugar control, reduced inflammation, and increased lifespan.

However, it’s important to note that intermittent fasting is not suitable for everyone. Individuals with diabetes or other chronic health conditions should speak to their doctor before trying any type of fasting. For many people, intermittent fasting can be a safe and effective way to improve health and promote weight loss.

Whatever method you choose, make sure you are realistic about your expectations. Getting rid of fat rolls is not going to happen overnight. It will take time and effort, but it is possible to get rid of them for good. Talk to your doctor about which option would be best for you.

Why Do My Legs Look So Fat When I Sit Down?


There are a few reasons your legs might look bigger when sitting down. It could be due to how your body stores fat, or it could be due to how your muscles and joints are positioned when you’re sitting. If you’re concerned about how your legs look when you sit down, you can do a few things to help slim them down.

Your legs might look more prominent when you sit down because your body stores fat. When you stand up, gravity pulls the fat in your legs downward, making them appear smaller. But when you sit down, gravity works against you, and the fat in your legs tends to push outward, making them look bigger.

Why Do I Look So Overweight When I’m Sitting Down? 

One of the most common complaints I hear from women trying to lose weight is that they look overweight when they sit down. This can be frustrating, especially if you feel like you’re doing everything right, but the scale isn’t budging.

There are a few reasons you might look heavier when sitting down. One possibility is that you are carrying extra weight in your abdominal area. This can happen even if you’re not technically overweight because fat tends to collect in this area. Having a lot of abdominal fat can make you look more significant when you sit down.

Another reason you might look heavier when you sit down is how your clothes fit.

Why Am I Skinny Standing Up, but My Belly Fats Out Laying Down?

Your body shape is determined by various factors, including your skeletal structure, muscle mass, and fat distribution. However, how these factors interact to create your overall shape can vary depending on your position. For example, you may appear skinny standing up, but your belly fats out when you lie down.

There are a few possible explanations for this phenomenon. First, you may have more abdominal fat than other types of fat. This type of fat is more likely to accumulate in the stomach area, making your belly protrude more when lying down. Second, you may have less muscle mass in your abdominal area than in other body parts. This can cause your stomach to look more prominent relative to the rest of your body when lying down.

If you’re concerned about your appearance, you can do a few things to slim down your stomach area. First, you can try to lose weight overall. This will help reduce the amount of fat in your entire body, including your abdomen. Second, you can focus on building muscle in your abdominal area. This will help give you a more toned stomach and make it less likely that fat will accumulate in this area. Finally, you can try wearing clothing that flatters your stomach area, such as high-waisted pants or a form-fitting top. You can achieve the slim, toned look you desire with little effort.


‘Fat rolls’ are simply a layer of fat that accumulates when we sit down. This is because the muscles in our stomach and abs work to keep us upright, and the excess fat hangs off them. While they may not be attractive, they are harmless, and there is no natural way to get rid of them. So next time you’re sitting at your computer, don’t stress about your fat rolls – just relax and know that you’re in good company! Thanks for reading.

Oh, by the way… I’ve written a complete hands-on review about the best sitting position for sciatica, and here is what I tested best with my sciatica patients.






  1. Foltin, R.W., Rolls, B.J., Moran, T.H., Kelly, T.H., McNelis, A.L. and Fischman, M.W., 1992. Caloric, but not macronutrient, compensation by humans for required-eating occasions with meals and snack varying in fat and carbohydrate. The American journal of clinical nutrition55(2), pp.331-342.
  2. Foltin, R.W., Fischman, M.W., Moran, T.H., Rolls, B.J. and Kelly, T.H., 1990. Caloric compensation for lunches varying in fat and carbohydrate content by humans in a residential laboratory. The American journal of clinical nutrition52(6), pp.969-980.
  3. Martínez-González, M.Á., Alfredo Martinez, J., Hu, F.B., Gibney, M.J. and Kearney, J., 1999. Physical inactivity, sedentary lifestyle and obesity in the European Union. International journal of obesity23(11), pp.1192-1201.
  4. Jebb, S.A. and Moore, M.S., 1999. Contribution of a sedentary lifestyle and inactivity to the etiology of overweight and obesity: current evidence and research issues. Medicine and science in sports and exercise31(11 Suppl), pp.S534-41.
  5. Charansonney, O.L. and Després, J.P., 2010. Disease prevention—should we target obesity or sedentary lifestyle?. Nature Reviews Cardiology7(8), pp.468-472.
  6. Jacobs Jr, D.R., 2006. Fast food and sedentary lifestyle: a combination that leads to obesity. The American journal of clinical nutrition83(2), pp.189-190.
  7. Berg, F.M., 1999. Health risks associated with weight loss and obesity treatment programs. Journal of social issues55(2), pp.277-297.
  8. Mattson, M.P., Longo, V.D. and Harvie, M., 2017. Impact of intermittent fasting on health and disease processes. Ageing research reviews39, pp.46-58.







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Dr Lawrence Woods DC

Dr Lawrence Woods DC


My goal is to create the highest quality ergonomic office chairs and accessories for unmatched comfort.

With 30 years of spinal healthcare experience in Ireland as a chiropractor, I learned the value of high-quality sitting for living a happy and healthy life.

I have a Chiropractic Degree from Life Chiropractic College West and I am NBCE Physiotherapy certified.


Dr Lawrence Woods

My goal is to create the highest quality ergonomic office chairs and accessories for unmatched comfort. With 30 years of spinal healthcare experience as a chiropractor, I learned the value of high-quality sleep for living a happy and healthy life. I have a Chiropractic Degree from Life Chiropractic College West and am NBCE Physiotherapy certified.

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