What causes belly fat accumulation. How can you effectively lose stubborn abdominal weight. Why is visceral fat more dangerous than subcutaneous fat. Which lifestyle changes can help reduce belly fat. How does diet impact abdominal weight gain. What role does exercise play in losing belly fat. Can stress contribute to increased belly fat.

Understanding the Types and Dangers of Belly Fat

Belly fat, or abdominal adiposity, is a common concern for many individuals striving to maintain a healthy weight. It’s crucial to distinguish between the two types of belly fat:

• Visceral fat: This type of fat surrounds the internal organs in the abdominal cavity.
• Subcutaneous fat: This is the fat that lies just beneath the skin’s surface.

While both types contribute to overall body weight, visceral fat poses a greater health risk. Why is visceral fat more dangerous than subcutaneous fat. Visceral fat is metabolically active and releases substances that can negatively impact various bodily functions. This type of fat is associated with an increased risk of several serious health conditions, including:

• Heart disease and heart attacks
• High blood pressure
• Stroke
• Type 2 diabetes
• Asthma
• Certain cancers (e.g., breast and colon cancer)
• Dementia

Given these potential health complications, it’s essential to address excess belly fat through targeted lifestyle changes and interventions.

The Role of Diet in Abdominal Weight Gain

Diet plays a crucial role in the accumulation of belly fat. How does diet impact abdominal weight gain. Poor dietary choices can significantly contribute to excess abdominal fat through various mechanisms:

Impact of Sugary Foods and Drinks

Consumption of sugary foods and beverages, such as cakes, candies, sodas, and fruit juices, can lead to weight gain, particularly in the abdominal area. These high-sugar items can:

• Cause rapid weight gain
• Slow down metabolism
• Reduce the body’s ability to burn fat effectively

The Protein-Carbohydrate Balance

Diets low in protein and high in carbohydrates may contribute to weight gain. Protein is essential for promoting satiety, helping individuals feel fuller for longer periods. Without adequate lean protein in the diet, people may tend to consume more calories overall, leading to weight gain.

The Danger of Trans Fats

Trans fats, found in many processed and fast foods, can cause inflammation and contribute to obesity. These unhealthy fats are often present in baked goods, such as muffins and crackers. The American Heart Association recommends replacing trans fats with healthier alternatives like whole-grain foods, monounsaturated fats, and polyunsaturated fats.

To make informed dietary choices, it’s essential to read food labels carefully and identify sources of trans fats in your diet.

The Impact of Alcohol on Belly Fat Accumulation

Alcohol consumption can significantly contribute to the development of belly fat. How does alcohol intake affect abdominal weight gain. Excessive alcohol consumption can lead to various health issues, including liver disease and inflammation. Additionally, it has a direct impact on belly fat accumulation, particularly in males.

A 2015 report on alcohol consumption and obesity revealed that drinking excess alcohol causes males to gain weight around their midsection. However, the results for females were inconsistent, suggesting that the relationship between alcohol and belly fat may differ between genders.

To reduce the risk of alcohol-related weight gain, consider the following tips:

• Limit alcohol intake to moderate levels
• Choose lower-calorie alcoholic beverages
• Avoid sugary mixers and cocktails
• Stay hydrated by alternating alcoholic drinks with water

The Crucial Role of Exercise in Combating Belly Fat

Regular physical activity is essential for maintaining a healthy weight and reducing excess belly fat. What role does exercise play in losing belly fat. An inactive lifestyle makes it challenging to burn excess calories and shed unwanted fat, particularly around the abdominal area.

To effectively combat belly fat through exercise, consider incorporating the following types of physical activity into your routine:

Aerobic Exercise

Aerobic exercises, also known as cardio, are excellent for burning calories and reducing overall body fat. Examples of effective aerobic exercises include:

• Brisk walking
• Jogging or running
• Swimming
• Cycling
• Dancing

Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week for optimal health benefits.

Strength Training

Incorporating strength training exercises into your fitness routine can help build lean muscle mass, boost metabolism, and target stubborn belly fat. Consider including exercises such as:

• Squats
• Lunges
• Push-ups
• Planks
• Resistance band exercises

Aim to engage in strength training exercises at least two to three times per week, targeting all major muscle groups.

High-Intensity Interval Training (HIIT)

HIIT workouts involve short bursts of intense exercise followed by brief recovery periods. This type of training has been shown to be particularly effective in burning fat and improving overall fitness. Consider incorporating HIIT sessions into your workout routine 1-2 times per week for maximum benefits.

The Connection Between Stress and Abdominal Weight Gain

Stress can have a significant impact on weight gain, particularly in the abdominal area. Can stress contribute to increased belly fat. The relationship between stress and belly fat is primarily mediated by the hormone cortisol.

The Role of Cortisol

Cortisol is a steroid hormone that plays a crucial role in the body’s stress response. When a person experiences stress, their body releases cortisol, which can affect metabolism and fat storage. Specifically, cortisol can:

• Increase appetite, particularly for high-calorie comfort foods
• Promote fat storage, especially around the midsection
• Slow down metabolism, making it harder to burn calories

Stress-Induced Eating Behaviors

In addition to the physiological effects of cortisol, stress can lead to unhealthy eating behaviors that contribute to weight gain. These may include:

• Emotional eating or stress eating
• Skipping meals
• Consuming more processed and high-calorie foods
• Overeating or binge eating

Strategies to Manage Stress and Reduce Belly Fat

To combat stress-induced belly fat, consider implementing the following stress management techniques:

1. Practice mindfulness meditation or deep breathing exercises
2. Engage in regular physical activity
3. Prioritize adequate sleep
4. Seek support from friends, family, or a mental health professional
5. Try stress-reducing activities such as yoga or tai chi

By effectively managing stress, you can help reduce the likelihood of stress-induced weight gain and promote overall health and well-being.

The Influence of Genetics on Belly Fat Accumulation

While lifestyle factors play a significant role in belly fat accumulation, genetics can also influence an individual’s susceptibility to weight gain. How do genes affect the likelihood of developing excess belly fat. Research suggests that genetic factors may impact various aspects of weight management, including:

• Metabolism
• Body fat distribution
• Appetite regulation
• Response to different types of foods

Studies have identified several genes that may be associated with an increased risk of obesity and belly fat accumulation. However, it’s important to note that having these genetic predispositions doesn’t guarantee weight gain. Environmental factors and personal behaviors still play a crucial role in determining an individual’s weight and body composition.

Gene-Environment Interactions

The interplay between genes and environment, known as gene-environment interactions, can significantly influence an individual’s likelihood of developing excess belly fat. Factors that can interact with genetic predispositions include:

• Diet quality and quantity
• Physical activity levels
• Stress management
• Sleep patterns
• Exposure to environmental toxins

Overcoming Genetic Predispositions

While genetic factors may increase the risk of belly fat accumulation, they are not deterministic. Individuals can take proactive steps to overcome genetic predispositions and maintain a healthy weight:

1. Adopt a balanced, nutrient-rich diet
2. Engage in regular physical activity
3. Prioritize stress management and adequate sleep
4. Stay consistent with healthy habits
5. Seek personalized advice from healthcare professionals or registered dietitians

By focusing on these lifestyle factors, individuals can work to counteract genetic influences and promote overall health and well-being.

The Impact of Sleep on Abdominal Weight Gain

Sleep plays a crucial role in maintaining a healthy weight and preventing excess belly fat accumulation. How does sleep duration affect abdominal weight gain. Research has shown that poor sleep quality and insufficient sleep duration can contribute to weight gain, particularly in the abdominal area.

Sleep Duration and Weight Gain

A 2013 study found a link between short sleep duration and weight gain, which could lead to an excess of belly fat. While the study couldn’t establish a direct causal relationship, it highlighted the potential connection between sleep and weight management.

Sleep and Eating Behaviors

Insufficient sleep can impact eating behaviors in several ways:

• Increased appetite: Lack of sleep can disrupt hormones that regulate hunger and fullness, leading to increased food intake.
• Cravings for high-calorie foods: Sleep deprivation may increase cravings for sugary and fatty foods.
• Emotional eating: Poor sleep can affect mood and increase the likelihood of using food as a coping mechanism.

Strategies for Improving Sleep Quality

To promote better sleep and potentially reduce the risk of abdominal weight gain, consider implementing the following strategies:

1. Maintain a consistent sleep schedule
2. Create a relaxing bedtime routine
3. Ensure your sleep environment is comfortable and conducive to rest
4. Limit exposure to blue light from electronic devices before bedtime
5. Avoid caffeine and large meals close to bedtime
6. Engage in regular physical activity, but not too close to bedtime

By prioritizing good sleep habits, you can support your overall health and weight management efforts.

The Relationship Between Smoking and Belly Fat

While smoking is not considered a direct cause of belly fat, research suggests that it may be a risk factor for increased abdominal adiposity. How does smoking affect the distribution of body fat. A 2012 study published in the journal PLoS One revealed interesting findings regarding the relationship between smoking and body fat distribution:

• Overall obesity levels were similar between smokers and non-smokers
• Smokers had more belly fat and visceral fat compared to non-smokers

Potential Mechanisms

Several factors may contribute to the association between smoking and increased belly fat:

1. Hormonal changes: Smoking can affect hormone levels, potentially influencing fat distribution.
2. Insulin resistance: Smoking may contribute to insulin resistance, which is associated with abdominal fat accumulation.
3. Inflammation: Chronic inflammation caused by smoking may promote fat storage in the abdominal area.
4. Metabolic changes: Smoking can alter metabolism and energy expenditure, potentially affecting fat distribution.

Quitting Smoking and Weight Management

While quitting smoking is crucial for overall health, some individuals may experience weight gain during the cessation process. To manage weight while quitting smoking, consider the following strategies:

• Engage in regular physical activity
• Focus on a balanced, nutrient-rich diet
• Seek support from healthcare professionals or smoking cessation programs
• Manage stress through healthy coping mechanisms
• Stay hydrated and choose healthy snacks to manage cravings

By addressing smoking habits and implementing healthy lifestyle changes, individuals can work towards reducing their risk of excess belly fat accumulation and improving overall health.

What causes belly fat and 7 ways to lose it

There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, and making other lifestyle changes can help people lose belly fat.

Belly fat refers to fat around the abdomen. There are two types of belly fat:

• Visceral: This fat surrounds a person’s organs.
• Subcutaneous: This is fat that sits under the skin.

Health complications from visceral fat are more harmful than having subcutaneous fat.

People can make many lifestyle and dietary changes to lose belly fat.

Being overweight is one of the leading causes of major diseases.

Excess belly fat can increase the risk of:

• heart disease
• heart attacks
• high blood pressure
• stroke
• type 2 diabetes
• asthma
• breast cancer
• colon cancer
• dementia

Common causes of excess belly fat include:

1.

Poor diet

Sugary food such as cakes and candy, and drinks such as soda and fruit juice, can:

• cause weight gain
• slow a person’s metabolism
• reduce a person’s ability to burn fat

Low-protein, high-carb diets may also affect weight. Protein helps a person feel fuller for longer, and people who do not include lean protein in their diet may eat more food overall.

Trans fats, in particular, can cause inflammation and may lead to obesity. Trans fats are in many foods, including fast food and baked goods like muffins and crackers.

The American Heart Association recommends that people replace trans fats with healthy whole-grain foods, monounsaturated fats, and polyunsaturated fats.

Reading food labels can help a person determine whether their food contains trans fats.

2. Too much alcohol

Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation.

A 2015 report on alcohol consumption and obesity found that drinking excess alcohol causes males to gain weight around their bellies, though study results in females are inconsistent.

3. Lack of exercise

If a person consumes more calories than they burn off, they will put on weight.

An inactive lifestyle makes it hard for a person to get rid of excess fat, particularly around the abdomen.

4. Stress

A steroid hormone known as cortisol helps the body control and deal with stress. When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can impact their metabolism.

People often reach for food for comfort when they feel stressed. Cortisol causes those excess calories to remain around the belly and other areas of the body for later use.

5. Genetics

There is some evidence that a person’s genes can play a part in whether they become obese. Scientists think genes can influence behavior, metabolism, and the risk of developing obesity-related diseases.

Environmental factors and behavior also play a role in the likelihood of people becoming obese.

6. Poor sleep

A 2013 study links weight gain to short sleep duration, which could lead to an excess of belly fat. However, causality cannot be inferred from this study.

Short duration of sleep is linked to an increase in food intake, which may play a part in the development of abdominal fat.

Not getting enough good sleep also may, potentially, lead to unhealthy eating behaviors, such as emotional eating.

7. Smoking

Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor.

A 2012 study published in the journal PloS one showed that, although obesity was the same between smokers and nonsmokers, smokers had more belly and visceral fat than nonsmokers.

The following steps may help people lose unwanted belly fat:

1. Improving their diet

A healthy, balanced diet can help a person lose weight, and is also likely to have a positive effect on their overall health.

People may want to avoid sugar, fatty foods, and refined carbohydrates that have low nutritional content. Instead, they can eat plenty of fruit and vegetables, lean proteins, and complex carbohydrates.

2. Reducing alcohol consumption

A person trying to lose excess abdominal fat can monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain.

3. Increasing exercise

A sedentary lifestyle can lead to many serious health problems, including weight gain. People trying to lose weight should include a good amount of exercise in their daily routine.

Undertaking both aerobic exercise and strength training can help people tackle their belly fat.

4. Getting more sunlight

A 2016 review indicates that exposure to sunlight in animals could lead to a reduction in weight gain and metabolic dysfunction.

The review notes that few studies have looked at the effects of sunlight on humans with respect to weight gain, and that more research is required.

5. Reducing stress

Stress can cause a person to gain weight. The release of the stress hormone cortisol influences a person’s appetite and could cause them to eat more.

Stress-relieving tactics include mindfulness and meditation, and gentle exercise like yoga.

6. Improving sleep patterns

Sleep is vital to people’s overall health.

Sleep’s primary purpose is to allow the body to rest, heal, and recover, but it can also affect a person’s weight.

Getting enough quality sleep is essential when a person is trying to shed weight, including belly fat.

7. Quitting smoking

Smoking is a risk factor for increased belly fat, as well as many other serious health concerns. Quitting can significantly reduce the risk from excess belly fat, as well as improve overall health.

A person has a higher risk of various health issues if they have excess belly fat. Causes include poor diet, lack of exercise, and short or low-quality sleep.

A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it.

11 Things That Make You Gain Belly Fat

Different factors, such as a sedentary lifestyle, hormones, and the foods you eat may increase your abdominal fat. This can include not consuming too much sugar and not enough fiber and protein.

Getting rid of excess belly fat, or abdominal fat, is a common goal for many.

While maintaining a moderate body weight and body fat percentage is important for good health, the type of belly fat you store can influence your health differently.

The two main types are:

• visceral
• subcutaneous

Visceral refers to fat surrounding the liver and other abdominal organs. Having high levels of visceral fat is associated with an increased risk for chronic disease such as metabolic syndrome, type 2 diabetes, heart disease, and certain types of cancer (1, 2).

On the other hand, subcutaneous is the layer of fat that sits directly under the skin. This type is less harmful to health and serves as a layer of protection for your organs as well as insulation to regulate body temperature (1, 3).

That said, having a high amount of subcutaneous fat is linked with a higher amount of visceral fat, therefore increasing your risk of health problems. Focusing on a health-promoting lifestyle, which helps prevent excessive amounts of both types of fat, is important (4).

Here are 11 factors that can contribute to the development of excess belly fat.

1. Sugary foods and beverages

Many people consume more added sugar daily than they realize.

Common foods in the diet that can be high in added sugar can include baked goods, pastries, muffins, flavored yogurts, breakfast cereals, granola and protein bars, prepackaged foods, sugar-sweetened beverages (SSBs), and other processed foods (5).

In particular, a diet high in SSBs (e.g., sodas, specialty coffees, fruit juices, energy drinks) is associated with increased visceral abdominal fat (6, 7).

SSBs are the largest contributor of sugar intake in the United States primarily due to their low cost, convenience, and ease of consumption. Unlike food, SSBs can be consumed quickly in large volumes since they require minimal processing (6, 7).

As a result, you experience a large intake of calories and sugar, with little to no nutritional value, in a single sitting. For many, it’s not uncommon to consume multiple SSBs in a single day.

For example, drinking two 16 fluid ounce (480 mL) bottles of soda in a day adds up to 384 calories and 104 grams of sugar. This, especially if consumed in addition to many other high-sugar food and drinks, can lead to excessive calorie intake in a day and, ultimately, excess visceral fat (8).

Furthermore, drinking your calories — particularly from SSBs — can lead to a temporary spike in blood sugar followed by a crash, leading to you feeling hungry quickly and needing to drink or eat soon again (9, 10).

Though some claim the high-fructose corn syrup (HFCS) in SSBs is the main contributor to visceral fat, most research suggests that HFCS and regular sugar (sucrose) both lead to weight gain in a similar way — i.e., by providing excessive calories — rather than playing a unique role in fat storage (11, 12,13).

While all foods and drinks can be enjoyed in moderation, it’s best to limit sugar-sweetened food and beverages to special occasions. Instead, opt for water, unsweetened coffee/tea, and whole, minimally processed foods most often.

Summary

A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. Most often, stick with water, unsweetened coffee/tea, and eating a diet rich in whole, minimally processed foods.

2. Alcohol

Alcohol can have both healthful and harmful effects.

When consumed in moderate amounts, especially as red wine, it is associated with lower risk of heart disease (11).

However, high alcohol intake may lead to inflammation, liver disease, certain types of cancer, excess weight gain, and many other health problems (14, 15).

Therefore, the Centers for Disease Control and Prevention (CDC) recommend no more than one drink per day for women and two drinks per day for men, or avoiding alcohol completely (16).

Additionally, excessive alcohol consumption is associated with greater visceral fat accumulation and a higher body mass index (BMI) (17, 18, 19).

It’s thought that alcohol contributes to belly fat and overall weight gain in a few ways ( 19, 20, 21):

1. Alcohol contains a high number of calories (7 calories per gram).
2. Many alcoholic beverages are high in sugar.
3. Alcohol may increase appetite and decrease inhibitions, leading to greater overall calorie intake.
4. Alcohol may lead to poorer judgement, resulting in greater consumption of less nutritious foods.
5. It may alter hormones related to hunger and fullness.
6. It may decrease fat oxidation, which may spare stored fat. Though more research is needed.
7. It may increase cortisol, which promotes abdominal fat storage.
8. A person may be less inclined to be physically active the day of and after drinking.
9. Alcohol leads to poorer sleep quality, which is associated with greater BMI and fat storage.

A recent review of 127 studies found a significant dose-dependent relationship between alcohol consumption and abdominal fat storage (22).

Other studies have also shown a high alcohol intake (2–3 drinks or more per day) is linked to weight gain including abdominal obesity, especially in men (23, 24, 25, 26).

If you choose to drink, aim for no more than 1–2 drinks per day.

Summary

High alcohol consumption (greater than two drinks per day) is associated with weight gain and belly fat.

3. Trans fats

Trans fats are the among the unhealthiest fats.

While small amounts of trans fat occur in nature, they’re mainly created for the food system by adding hydrogen to unsaturated fats in order to make them more stable and allow them to be solid at room temperature.

Trans fats are often used in baked products and packaged foods as a cheap — yet effective — replacement for butter, lard, and higher-cost items.

Artificial trans fats have been shown to cause inflammation, which can lead to insulin resistance, heart disease, certain types of cancer, and various other diseases. However, ruminant trans fats, which are found naturally in dairy and meat products, do not have the same negative health effects (27, 28, 29, 30).

The American Heart Association recommends severely limiting or completely avoiding artificial trans fats. Many countries, including the United States and Canada, have banned the use of trans fats in food products due to their adverse effects on health (31, 32, 33).

Though it’s thought that trans fat may also contribute to visceral fat — and has been attributed to poor health over recent decades — there’s little recent research on the topic (34, 35, 36).

Even with many countries having taken steps to limit or ban the use of artificial trans fats in the food supply, it’s important to still check the nutrition label if you’re unsure.

Summary

Artificial trans fats are strongly linked with poor heart health and may also lead to increased belly fat. Both the US and Canada have banned trans fats in commercial foods.

4. Sedentary lifestyle and physical inactivity

A sedentary lifestyle is one of the biggest risk factors for negative health events. It involves prolonged sitting throughout the day (e.g., watching TV, sitting at a work desk, long commutes, playing video games, etc.) (37, 38).

Even if a person is physically active, meaning they engage in physical labor or exercise, prolonged sitting may increase the risk of negative health events and weight gain (39, 40).

Additionally, research indicates that the majority of children and adults do not meet the recommended physical activity guidelines. In fact, up to 80% of adults do not meet the recommended aerobic and resistance training recommendations outlined in the Physical Activity Guidelines for Americans (41, 42).

This was demonstrated in a landmark survey in the United States that found that there was a significant increase in physical inactivity, weight, and waist circumference in men and women from 1988–2010, suggesting Americans are increasingly becoming less active (43).

To further highlight the negative effect limited activity has on the body, both physical inactivity and a sedentary lifestyle have been associated with a direct increase in both visceral and subcutaneous abdominal fat (44, 45, 46).

Fortunately, engaging in regular physical activity and limiting sitting during the day can lower your risk of increased abdominal fat while supporting weight management (44, 47).

In one study, researchers reported that people who performed resistance or aerobic exercise for 1 year after losing weight were able to prevent regaining visceral fat, while those who did not exercise had a 25–38% increase in belly fat (48).

Another study showed that those who sat for over 8 hours each day (not including sleeping hours) had a 62% increased risk of obesity compared with those who sat for less than 4 hours each day (49).

It’s recommended that most adults aim for at least 150 minutes of moderate aerobic physical activity (or 75 minutes of vigorous activity) each week and engage in regular resistance training.

Further, try to limit sedentary behaviors and prolonged sitting. If sitting is part of your work, try to incorporate “standing breaks” every 30–90 minutes by standing for 5–10 minutes or taking a quick walk around your office, home or neighborhood.

Summary

A sedentary lifestyle and physical inactivity are associated with a number of health risks, including weight gain and increased abdominal fat. Aim for at least 150 minutes of moderate to vigorous physical activity each week.

5. Low protein diet

Consuming adequate dietary protein can support weight management.

High protein diets may promote weight loss and prevent weight gain by increasing fullness, since protein takes longer to digest compared to other macronutrients. Protein also supports muscle repair and growth, which contributes to a higher metabolism and more calories burned at rest (50, 51, 52, 53).

Several studies suggest that people who consume the highest amount of protein are the least likely to have excess belly fat (54, 55, 56).

Interestingly, a recent 2021 study in older men with limited mobility showed protein consumption greater than the RDA (>0.8g/kg/d) was associated with greater reductions in visceral abdominal fat compared with those who only met or consumed below the RDA for protein (57).

To increase your protein intake, try to include a high quality protein source at each meal and snack, such as lean meat, poultry, tofu, eggs, beans, and lentils.

Summary

High protein intake is associated with lower abdominal fat and moderate body weight.

6. Menopause

Gaining belly fat during menopause is extremely common.

At puberty, the hormone estrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy. This subcutaneous fat isn’t harmful from a health standpoint, although it can be difficult to lose in some cases (58).

Menopause officially occurs one year after a woman has her last menstrual period. Around this time, estrogen levels drop dramatically. Though menopause affects all women differently, in general it tends to cause fat to be stored in the abdomen, rather than on the hips and thighs.(59, 60, 61, 62) .

While menopause is a completely natural part of the aging process, interventions such as estrogen therapy may lower your risk of abdominal fat storage and its associated health risks (63, 64).

If you have concerns, speak with a healthcare professional or a registered dietitian nutritionist.

Summary

Natural hormonal changes during menopause result in a shift in fat storage from the hips and thighs to fat stored around the abdomen.

7. The wrong gut bacteria

Hundreds of types of bacteria live in your gut, mainly in your colon. Some of these bacteria benefit health, while others can cause problems.

Gut bacteria are collectively known as your gut flora or microbiome. Gut health is important for maintaining a healthy immune system and decreasing disease risk.

While the connection between the gut microbiome and health continues to be investigated, current research suggests imbalances in gut bacteria may increase your risk of developing a number of diseases, including type 2 diabetes, heart disease, obesity, and gut disorders (e.g., irritable bowel syndrome, inflammatory bowel disease) (65, 66, 67).

There’s also some research suggesting that having an unhealthy balance of gut bacteria may promote weight gain, including abdominal fat. In particular, having a higher ratio of Firmicutes bacteria to Bacteroidetes is associated with higher weight and visceral fat (68, 69, 70, 71).

It’s thought that changes in bacteria diversity may lead to changes in energy and nutrient metabolism, stimulate inflammation, and alter hormone regulation, leading to weight gain. That said, further research into this topic is needed (72, 73, 74, 75).

One randomized, double-blind 12-week study in postmenopausal women with obesity showed that taking a probiotic containing five strains of “good” bacteria led to significant reductions in body fat percentage and visceral fat. However, the small group size and uncontrolled diet posed limitations (76).

Further, a 2018 review of studies involving 957 people showed probiotic supplementation was significantly associated with lower BMI, body fat percentage, and visceral fat. The effect sizes were small, meaning the results may not be clinically meaningful (77).

While there appears to be a relationship between gut microbiome diversity and visceral fat, more research is needed to best understand its relationship and which interventions and probiotic strains may be most effective.

Additionally, in general, eating a low fiber diet high in sugar and saturated fat tends to be linked to unhealthy gut bacteria, whereas a fiber-dense diet rich in fruits and vegetables and whole, minimally processed foods seems to create a healthy gut (78).

Summary

Changes in bacteria diversity in the gut may be associated with higher weight and visceral fat.

8. Stress and cortisol

Cortisol is a hormone that’s essential for survival.

It’s produced by the adrenal glands and is known as a “stress hormone” because it helps your body respond to a physical or psychological threat or stressor (79).

Today, most people experience chronic, low-grade stress rather than acute stress from an immediate threat (e.g., running from a predator). The main stressors are psychological stress and behaviors that increase the risk of negative health events (e.g., highly processed diets, physical inactivity, poor sleep).

Unfortunately, chronic stress can lead to the accumulation of visceral fat and make it hard to lose as it can increase production of cortisol in excess. Furthermore, higher levels of cortisol in regard to food may lead some to choose high-calorie foods for comfort, which can lead to unwanted weight gain. (80, 81).

This can lead to overconsumption of foods high in fat and sugar, which are quick and dense forms of energy, to prepare the body for the perceived threat. Nowadays with chronic stress, this food is now used for comfort which can lead to overeating and eventually weight gain (82).

Additionally, chronic stress can affect other lifestyle behaviors that may lead to weight gain, such as negative coping behaviors (e.g., substance abuse), poor sleep quality, sedentary behaviors, and physical inactivity (83).

The relationship between stress and weight gain also seems to work in reverse, whereby having excess abdominal fat itself can increase cortisol levels, driving a negative cycle of chronic stress in the body (84).

Therefore, managing your stress through health-promoting lifestyle behaviors (e.g., nutrient-dense diet, regular exercise, meditation, addressing mental health) and working with a healthcare professional should be a priority (85).

Summary

The hormone cortisol, which is secreted in response to stress, may lead to increased abdominal fat when in excess. Practicing healthy lifestyle behaviors is a key component of managing chronic stress and keeping cortisol levels in check.

9. Low fiber diet

Fiber is incredibly important for optimal health and weight management.

Some types of fiber can help you feel full, stabilize hunger hormones, and manage hunger (86).

In an observational study involving 1,114 men and women, soluble fiber intake was associated with reduced abdominal fat. For each 10-gram increase in soluble fiber, there was a 3.7% decrease in belly fat accumulation (87).

Diets high in refined carbs and low in fiber appear to have the opposite effect on appetite and weight gain, including increases in belly fat (88).

One large study involving 2,854 adults found that high-fiber whole grains were associated with reduced abdominal fat, while refined grains were linked to increased abdominal fat (89).

Foods high in fiber include:

• beans
• lentils
• whole grains
• oats
• vegetables
• fruit
• plain popcorn
• nuts
• seeds

Summary

A diet that’s low in fiber and high in refined grains may increase risk for weight gain and higher levels of belly fat.

10. Genetics

Genes play a major role in the risk of developing obesity (90).

Similarly, it appears that the tendency to store fat in the abdomen versus other parts of the body, is partly influenced by genetics (91, 92).

Interestingly, recent research has started to identify single genes associated with obesity. For example, certain genes may influence the release and action of leptin, a hormone responsible for appetite regulation and weight management (93, 94, 95, 96).

While promising, much more research needs to be conducted in this area.

Summary

Though more research is needed, genetics may play a role in where we store fat in the body, including increased risk for abdominal fat accumulation.

11. Not enough sleep

Getting enough sleep is crucial for your health.

Many studies have linked inadequate sleep with weight gain, which may include abdominal fat (97, 98, 99, 100).

There are many potential causes of weight gain from lack of sleep, including increased food intake to compensate for lack of energy, changes in hunger hormones, inflammation, and lack of physical activity due to tiredness (101).

For example, those with inadequate sleep are more likely to select low-nutrient options (e.g., foods high in sugar and fat) and consume more calories daily than those who get enough sleep each night (102).

What’s more, sleep disorders may also lead to weight gain. One of the most common disorders, sleep apnea, is a condition in which breathing stops repeatedly during the night due to soft tissue in the throat blocking the airway (103, 104).

However, lack of sleep and weight gain present a “chicken or the egg” scenario. While sleep deprivation appears to contribute to weight gain, higher BMIs can lead to sleep issues and sleep disorders (105).

Summary

Short sleep or low-quality sleep may lead to weight gain, including belly fat accumulation.

The bottom line

Many different factors can increase the likelihood of gaining excess belly fat.

There are a few that you can’t do much about, like your genes and natural hormone changes at menopause. But there are also many factors you do have the ability to manage.

Making health-promoting choices about what to eat and what to avoid, how much you exercise, and how you manage stress can all help you lose belly fat and manage the associated health risks.

8 reasons why a woman’s belly grows and does not lose weight Network of city portals

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Any woman dreams of being slim, fit, and maybe at least once in her life she dreams of seeing abs on her stomach. Sports, proper nutrition or diet, everything is strictly according to the rules and schedule, but the stomach still treacherously sticks out, does not want to leave, and even, on the contrary, brazenly continues to grow. Even if you crack, the damned belly lives its own life. Hands down from stress and I want a chocolate bar. We decided to find out why this is happening, and talked with experts – they explained what the reason is.

— Protein, fat and carbohydrate metabolism in the body is regulated by hormones. Some of them can speed up metabolism, others slow it down, which will inevitably lead to excessive deposition of adipose tissue, which has its own hormonal activity. In adipose tissue, the hormone leptin is synthesized, which acts on the hunger center in the hypothalamus, suppressing appetite, but with excess weight, there is a decrease in sensitivity to this hormone and, as a result, an increase in appetite, explains Evgenia Pekareva, gynecologist.

Evgenia Pekareva — Candidate of Medical Sciences, obstetrician-gynecologist, ultrasound diagnostician at the City Clinical Perinatal Center.

A special type of obesity, in which the volume of the abdomen increases, is caused by excessive synthesis of the hormones ACTH and testosterone by the adrenal glands. Excessive synthesis of androgens (a group of steroid sex hormones. – Note ed. .) Can also occur in the ovaries with polycystic disease.

Decreased production of T3 hormone by the thyroid gland leads to the deposition of adipose tissue mainly on the abdomen. Often, after severe blood loss during childbirth, pituitary cells that produce important hormones suffer. With their deficiency, an increase in the amount of fat in the abdomen, chest and shoulders occurs.

A hormonal belly can develop with excess insulin synthesis, a condition seen in type 2 diabetics when the cells are resistant to the pancreatic hormone.

– An increase in the abdomen in a woman can occur with a rapidly growing uterine myoma – the uterus can reach the size of 15-17 weeks of pregnancy. Cystadenomas in the ovaries (cyst) can also be very large and weigh more than 3–5 kg. Ascites, a disease in which excess fluid accumulates in the abdominal cavity, can become an increase in the size and circumference of the abdomen, explains Evgenia. To avoid such phenomena, it is necessary to consult a doctor in a timely manner and not self-medicate.

When we experience stress, even the most seemingly insignificant, our body produces a large amount of the hormone cortisol, which is responsible for the deposition of adipose tissue mainly in the abdomen. To prevent the production of cortisol and reduce the amount of stress on the body, doctors recommend getting at least 8 hours of sleep a day.

“After childbirth, the stomach goes down faster for those mothers who are not in constant stress and sleep the required number of hours,” notes Evgenia Pekareva. – A lactating mother is prevented from losing weight by the hormone prolactin, which is responsible for lactation.

Because of stress, we often start eating indiscriminately – to avoid this, you need to get enough sleep

Photo: Stas Sokolov / NGS.RU

) with a decrease in the amount of estrogens in the blood, the metabolism slows down, which inevitably leads to weight gain even with a decrease in the calorie intake of foods consumed.

— But, despite so many hormonal reasons for obesity, the first cause of overweight is always malnutrition and overeating, which subsequently provoke hormonal disruptions, concludes Evgenia Pekareva.

Eating a lot of right foods is also harmful. The most important rule for weight loss is to consume as many calories as you can spend. Choking on a fitness salad and fresh chicken breast during the day, but never getting up from the couch is wrong.

– When the number of calories consumed corresponds to the energy expenditure during the day, the stomach will not grow and the weight will be stable. If you eat more carbohydrates and at the same time actively move, you will not gain weight, but the balance of BJU will be disturbed, explains Anna Lis, fitness trainer, nutritionist and nutrition consultant. – If a woman has a waist circumference of more than 80 cm, this indicates the presence of excess fat in the abdominal region. If the waist is more than 88 cm – this is obesity.

Often the cause of excess volume in the abdomen is not fat, but bloating. To avoid this, carefully consume foods that promote gas formation: white bread, buns, deep-fried foods, dairy products, legumes, soda. Still, keep track of the amount of food and the speed of its consumption.

In the female body, the percentage of fat is 1.5 times higher than in men

Photo: archive NGS.RU

almost 1.5 times. In addition, a woman experiences pregnancy and menopause, which affect the metabolism. During pregnancy and lactation, body weight increases in two out of three women. Accordingly, if a woman after the first pregnancy did not return to normal weight indicators, then after the second, she is most likely to develop obesity. With an initial tendency to be overweight, obesity develops at 99% of cases, explains Anna Lis.

The volume of body weight – in particular, the abdomen – will increase if a person is engaged in wear and tear and is undernourished – the body begins to store fat. We often deceive ourselves when we think that we burn everything we eat in training. You can swing the abdominal muscles and increase the volume at the waist, but not on the stomach, and this phenomenon is more typical for men than for women.

— To lose weight in the stomach, you need to control your diet and engage in physical activity, the most effective are basic strength exercises, Anna concludes.

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Endocrinologist named the reasons for weight gain | Society news | Izvestiya

An imbalance between the energy consumed in the form of food and the energy expended leads to an increase in body weight. Elena Sinitsyna, an endocrinologist and dietitian at the SM-Clinic, told Izvestia about the causes that could lead to an imbalance.

The imbalance between consumed and expended energy can be caused by many factors. One of the most common causes is overeating. Often people do not notice how they overeat – eating on the run, quick snacks, eating in the presence of distractions (mobile, TV, tablet) are out of control.

Sweets can also contribute to weight gain.

“A small piece of candy or a piece of chocolate has a low calorie content, but causes a sharp increase in blood glucose, and after it, insulin. After a few minutes, your glucose level drops, and you feel a characteristic desire to snack again and eat something tasty. In order not to provoke weight gain, it is important to limit the consumption of sugar and starches in their pure form as much as possible – giving up chocolate and sweets, fruit juices and even sweetened yogurts, ”Sinitsyna emphasized.

The endocrinologist also named a high level of stress in the body among the causes of obesity. During times of stress, the body needs to respond quickly and issue ready-made solutions. Due to the production of the stress hormone (cortisol), in a stressful situation, cravings for sweets (a fast source of energy) increase, and sleep is disturbed. This is an effective tactic for the survival of the body for a short period, but under conditions of chronic stress, the body is literally exhausted and all conditions are created for a rapid increase in body weight.

Serious stress for the body, in particular, is lack of sleep and chronic sleep deprivation, as it significantly impairs biochemical processes. Trying to make up for the lack of energy, people often consume not only more coffee, but food in general, which also leads to weight gain.

Certain medications can also cause weight changes. These drugs include antidepressants, antipsychotics, hypoglycemic drugs, some antihypertensive and anabolic steroids, contraceptives.

Hormonal disorders can also be the cause of imbalance in the body. Sinitsyna added that the most common and frequent abnormalities in the hormonal system that lead to weight gain are thyroid disorders, as well as age-related hormonal disorders.

“Low thyroid hormone (hypothyroidism) is characterized by a severe metabolic slowdown characterized by rapid weight gain, chronic fatigue, headaches, insomnia, and inability to get enough sleep even with plenty of sleep,” the endocrinologist explained.

Weight gain may be related to age-related hormonal changes. For example, in women during menopause, the production of female sex hormones decreases, which is accompanied by a restructuring of all metabolic processes. The average weight gain during this period is from five to seven kilograms. However, as the metabolism changes, getting rid of this weight is not always easy.

“An analogue of male menopause is an age-related decrease in testosterone levels, which leads not only to a sharp loss of muscle mass, but also provokes obesity. In this case, fat begins to be deposited on the chest, thighs and lower abdomen. Recently, I often see a decrease in testosterone levels in young men, which may be the result of a sedentary lifestyle and chronic stress, ”said Sinitsyna.