What Causes Belly Fat?
Belly fat, both the visible kind and the deep kind that surrounds your organs, is the result of a combination of factors. These factors include aspects within your control, such as your diet and level of physical activity, as well as factors beyond your control, like genetics and age. Before exploring the causes of belly fat, it’s important to understand the two types: subcutaneous fat, located just under the skin and more noticeable, and visceral fat, which surrounds the organs in your abdomen and is associated with more severe health issues. Both types of fat can contribute to the excess bulk around your midsection.
Diet plays a significant role in the development of belly fat. Consuming more calories than you burn, also known as being in a calorie surplus, can result in overall weight gain and an increased likelihood of accumulating belly fat. Foods high in calories and sugar, such as baked goods, fast food, candy, sugary breakfast cereals, and soda, can contribute to weight gain and belly fat. While consuming these foods occasionally may not have a drastic impact on your waistline, consistently choosing them over healthier options can lead to excess belly fat. Research suggests that a diet high in sugar-sweetened beverages, like soda, may be linked to the accumulation of visceral fat in the abdomen.
Physical inactivity is another factor that can contribute to belly fat. A lack of exercise and movement can lead to weight gain, as it becomes easier to consume more calories than you burn. Sedentary behaviors, particularly prolonged TV watching, have been associated with increased visceral, subcutaneous, and intermuscular fat. On the contrary, engaging in regular physical activity has been linked to lower levels of these fat types.
Inadequate sleep is also linked to weight gain and belly fat accumulation. Research indicates that individuals who consistently lack sufficient sleep tend to consume diets higher in calories and fat. Sleep deprivation can disrupt hunger hormones, leading to increased appetite and calorie intake. A study comparing the effects of four hours versus nine hours of sleep showed that inadequate sleep resulted in higher calorie and fat consumption, weight gain, and increased abdominal fat, including both subcutaneous and visceral fat.
Additionally, stress can contribute to overeating, consumption of high-calorie or high-fat foods, and sleep disturbances. Increased stress levels can lead to elevated cortisol levels, which in turn can reduce sensitivity to leptin, the hormone responsible for signaling satiety.
Cortisol, the stress hormone, can lead to overeating and fat accumulation, particularly in the abdominal region. After a tough day at work, it’s easier to relax on the couch in front of the TV than hit the gym.
Consuming excessive alcohol can result in weight gain, especially around the midsection. Alcohol suppresses lipid oxidation, causing more fat to be stored in the belly. Additionally, alcohol consumption may lead to excess calorie intake, unhealthy eating habits, and poor sleep, all of which contribute to weight gain.
During menopause, hormonal changes can shift fat distribution towards the belly area, increasing both total body and visceral fat. Metabolism slows down during this transition, leading to weight gain, particularly in the abdominal region.
Genetics can also influence weight and fat distribution, affecting factors such as overeating tendencies, sedentary behavior, and fat metabolism. Different individuals may store fat in different areas of the body, including the belly.
Excessive belly fat poses various health risks, increasing the likelihood of conditions like metabolic syndrome, heart disease, cancer, diabetes, high cholesterol, and more. Visceral fat, in particular, can contribute to health issues like hardened arteries regardless of BMI.
To reduce belly fat, focus on overall weight loss through a combination of healthy eating habits and regular exercise. Opt for nutritious foods, including fruits, vegetables, lean proteins, and whole grains. Incorporate movement into your daily routine, such as resistance training and aerobic exercises, to help reduce body fat and visceral fat. Aim for at least 150 to 300 minutes of moderate-intensity aerobic exercise per week, or 75 to 150 minutes of vigorous-intensity exercise.
Beyond this, aim for at least two strength training sessions a week. If you’re just getting back into shape, take things slow. Try taking a walk on your lunch break or standing more during the day.
Get at least seven hours of sleep. The CDC recommends adults get at least seven hours of sleep a night. To hit this number, aim to go to bed and wake up at the same time each day, remove electronic devices from your bedroom, and make sure your room is cool, dark, quiet, and relaxing.
Drink more water. Water can suppress your appetite, promote fat burn, and reduce your overall calorie intake. Drink when you feel thirsty and check that your pee is clear or light yellow to see if you’re hydrated.
Reduce Stress. This one is much easier said than done, of course. Try practicing stress management techniques like meditation or muscle relaxation exercises. Getting enough sleep, doing regular exercise, and practicing hobbies can help too. Reach out to friends, family, or a healthcare provider if you need support, and consider making changes like hiring more childcare or cutting back on work responsibilities if you can.
Cut down on alcohol. Experts recommend women stick to one drink or less a day. For men, it’s two drinks or less. Try swapping alcoholic drinks for non-alcoholic versions or sparkling water.
Consider weight loss medications. Weight loss medications, like Ozempic (semaglutide) and metformin, can suppress your appetite and promote weight loss.
Belly Fat: The Bottom Line. Excess belly fat can put you at a higher risk for many health problems, so losing some weight can be a great step toward a healthier you. Here are the key takeaways about belly fat:
What causes belly fat in females and males is mostly the same: diet, inactivity, sleep loss, stress, alcohol consumption, and genetics. Menopause can cause belly fat in females too. You can’t pick and choose where you’ll lose weight, but making some healthy lifestyle changes and practicing general weight management can help you lose weight overall, including weight around the belly.
Focus on eating nutritious foods, getting more steps, working more movement into your day, drinking more water, and getting sufficient sleep. Weight loss drugs can help in some cases. Weight loss medication isn’t a quick fix for belly fat. Instead, it can be a useful tool to help with weight loss alongside other changes in your daily life.
This article originally appeared on ForHers.com and was syndicated by MediaFeed.org. More from MediaFeed: Ozempic Shaming is More Dangerous Than the Medication.
