What causes belly fat? Discover the surprising reasons behind lower abdomen weight gain and learn the top 7 proven strategies to effectively lose that stubborn belly fat.

The Surprising Causes of Lower Abdomen Weight Gain

Gaining weight around the lower abdomen can be a frustrating and concerning issue for many individuals. However, understanding the root causes behind this type of weight gain is the first step towards addressing it effectively. Let’s explore the seven primary reasons that can lead to excess belly fat.

1. Poor Diet

A diet high in sugary foods, such as cakes, candy, and sweetened beverages like soda and fruit juice, can contribute to weight gain and a slower metabolism, making it harder to burn fat. Additionally, low-protein, high-carbohydrate diets may also affect weight, as protein helps people feel fuller for longer, leading to reduced overall food intake. Trans fats, commonly found in fast food and baked goods, can also cause inflammation and potentially lead to obesity.

2. Excessive Alcohol Consumption

Consuming excess alcohol can have a variety of negative health effects, including liver disease and inflammation. Research has shown that excessive alcohol intake can cause males to gain weight around their midsection, although the results for females have been inconsistent.

3. Lack of Exercise

An inactive lifestyle makes it challenging to burn off excess calories, particularly around the abdomen. If a person consumes more calories than they burn, they are likely to experience weight gain, including in the lower abdominal area.

4. Stress

Cortisol, a steroid hormone that helps the body manage stress, can have a significant impact on metabolism. When a person is under stress, their body releases cortisol, which can cause excess calories to remain around the belly and other areas of the body, rather than being burned as energy.

5. Genetics

There is some evidence that a person’s genes can play a role in their likelihood of becoming obese. While genetic factors can influence behavior, metabolism, and the risk of developing obesity-related diseases, environmental factors and individual behavior also play a crucial part in the development of excess belly fat.

6. Poor Sleep

Studies have linked weight gain, including the accumulation of abdominal fat, to short sleep duration. This may be due to the impact of sleep deprivation on food intake and unhealthy eating behaviors, such as emotional eating.

7. Smoking

While smoking may not be a direct cause of belly fat, research suggests that it is a risk factor. A study has shown that, despite similar overall obesity rates, smokers tend to have more belly and visceral fat compared to non-smokers.

7 Effective Ways to Lose Lower Abdomen Weight Gain

Now that we’ve explored the potential causes of lower abdomen weight gain, let’s dive into the top seven strategies that can help you effectively lose that stubborn belly fat.

1. Improve Your Diet

Adopting a healthy, balanced diet that is rich in nutrient-dense foods, such as fruits, vegetables, lean proteins, and complex carbohydrates, can help you lose weight and improve your overall health. Limiting your intake of sugar, fatty foods, and refined carbohydrates can also support your weight loss efforts.

2. Reduce Alcohol Consumption

If you’re trying to lose belly fat, closely monitoring your alcohol intake can be beneficial. Alcoholic drinks often contain added sugars, which can contribute to weight gain, so reducing your alcohol consumption can be an effective strategy.

3. Increase Physical Activity

Engaging in a regular exercise routine that combines both aerobic exercise and strength training can be highly effective in targeting and reducing belly fat. A sedentary lifestyle can lead to a variety of health problems, including weight gain, so incorporating more physical activity into your daily routine is crucial.

4. Increase Sun Exposure

While more research is needed, some studies suggest that exposure to sunlight may lead to a reduction in weight gain and metabolic dysfunction in animals. Therefore, getting more sunlight exposure could potentially be a helpful strategy for weight loss, though the effects on humans require further investigation.

5. Manage Stress

Effectively managing stress can be an important factor in losing belly fat. Techniques such as meditation, yoga, or engaging in relaxing activities can help regulate cortisol levels and prevent the negative effects of stress on weight gain.

6. Prioritize Quality Sleep

Ensuring you get enough quality sleep is vital for maintaining a healthy weight and reducing the accumulation of abdominal fat. Strive to establish a consistent sleep routine and aim for 7-9 hours of sleep each night to support your weight loss goals.

7. Quit Smoking

While quitting smoking may not directly lead to weight loss, it can be a helpful step in reducing the risk factors associated with excess belly fat. By eliminating the negative effects of smoking, you can improve your overall health and potentially support your efforts to lose weight around the midsection.

Remember, addressing the root causes of lower abdomen weight gain and implementing a comprehensive, multi-faceted approach is key to achieving sustainable weight loss and a healthier, more toned midsection. Consult with a healthcare professional or a registered dietitian to develop a personalized plan that best suits your individual needs and goals.

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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How to slim down your lower belly: effective exercises and tips

. Why fat is deposited at all and what to do about it

Updated May 12, 2023, 08:22

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Belly fat is one of the most common problems, and more and more people are turning to dietitians, trainers and plastic surgeons. There are many reasons why the abdomen and its lower part increase in size even without an increase in total weight. First of all, it is necessary to exclude endocrine and other diseases. In all other cases, a healthy diet and physical activity will help. We asked doctors and fitness trainers how to eat right and what exercises to do to reduce the lower abdomen.

Contents

1. Reasons
2. How to eat
3. Exercise (video)
4. Tips

Why fat is deposited in the lower abdomen

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An increase in adipose tissue in the abdomen, including the lower part, is also known as abdominal obesity. It is typical for both men and women and in most cases is accompanied by a general weight gain. In some cases, it is provoked by physiological and hormonal characteristics.

Zilya Kalmykova endocrinologist, family doctor, general practitioner GMS Clinic

“There are no separate statistics specifically for this problem area – fat deposits in the lower abdomen. It is known that in women the distribution of fatty tissue in this part is associated with the level of estrogen. For example, some notice an increase in belly fat with age, even if they are not gaining weight. Other hormones can also be involved, but in this case we are talking about a change in metabolism in general, which means the appearance of other symptoms, and often a specific type of obesity.

In addition, excess weight in the lower abdomen can be formed due to genetic characteristics, chronic stress and lack of sleep. Thus, this is a consequence of a whole complex of reasons. And here are the main ones:

• Nutrition. Incorrect daily diet is an important factor in increasing belly fat and in the body as a whole. The main risk is food rich in carbohydrates, sugar and trans fats. Regular consumption of such foods in large quantities reduces the body’s ability to effectively burn fat, and it begins to accumulate.
• Genetics. This is the only risk factor that cannot be controlled. Some genes increase a person’s ability to store fat in the abdomen, whether they are overweight or not [1], [2]. In addition, genetics can influence metabolic rate and how efficiently the body metabolizes fat.
• Hormones. Natural hormonal changes, such as during menopause, cause fat to move from the thighs to the lower abdomen. The same applies to the use of certain medications, for which weight gain is listed as one of the possible side effects [3].
• Stress. People suffering from chronic stress have increased levels of cortisol in the blood [4]. This hormone prepares the body for any emergency and ensures its survival, including by slowing down the metabolism. Thus, instead of being digested, fats accumulate [5]. For some people, stressful situations provoke an eating disorder: overeating, bad eating habits.
• Irregular sleep. Studies show that sleep restriction has metabolic effects leading to weight gain [6]. An irregular sleep schedule indirectly affects weight gain and belly fat in particular. The optimal duration of a night’s rest for an adult is seven to eight hours.

How to eat to slim down the lower abdomen

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Zilya Kalmykova:

“There is no diet that would allow you to remove fat locally. Therefore, the strategy for dealing with extra pounds, including in certain areas, comes down to total weight loss. The best prevention of overweight is a healthy, balanced diet and physical activity. Weight loss comes down to a calorie deficit that can be achieved through both diet and physical activity, or better, a combination.”

What dietary recommendations should I follow?

1. Add complex carbohydrates

They provide maximum nutrition and energy for the body, as well as a feeling of satiety. Examples of complex carbohydrates include beans, peas, legumes, fruits and vegetables, and whole grains.

2. Eliminate sugar

There are studies on the relationship between sugar consumption and an increase in abdominal fat, in particular, visceral fat, which is more dangerous for the body [7]. You can replace refined sugar with healthier options. For example, sugary drinks and soda can be replaced with natural juices or water with lemon. You can also use natural sugar-free sweeteners, honey, or coconut sugar.

3. Increase your protein intake

Proteins are special enzymes that are responsible for many biochemical reactions in the body, including the activation of metabolism [8]. They help you feel full and maintain muscle mass. Studies show an association between increased protein intake and a decrease in abdominal fat [9]. Lean meats, eggs, fish, beans, lentils, dairy products (or dairy substitutes), and yogurt are considered good sources of healthy proteins.

4. Add fiber

There are two main types of dietary fiber – soluble and non-soluble. They are equally useful, as they improve bowel function, increase the feeling of satiety, so that the risk of overeating is reduced. One study showed that with a daily increase of 10 g of soluble fiber in the diet, the risk of gaining belly fat was reduced by 3.7% [10]. Fiber can be found in legumes, berries, chia seeds, raw fruits and vegetables.

5. Drink more water

Hydration (saturation with water) is crucial for maintaining normal bodily functions, including during a diet. In one study, a group of women regularly drank half a liter of water 30 minutes before each main meal for two months. As a result, they recorded not only a decrease in appetite, but also a decrease in weight and body mass index [11]. The daily rate of water consumption for men and women [12] is considered to be at least two liters.

How to remove the lower abdomen: 3 exercises

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Anton FeoktistovFounder of fitness studios PRO TRENER

“Any form of exercise, even 30 minutes a day, is beneficial and can be effective in both overall weight loss and belly fat. In fitness, there are “upper” and “lower” presses, the latter is just the lower abdomen. However, training them separately will not work, since this is a single rectus abdominis muscle. But it is possible to influence to a greater extent on the lower abdomen. To do this, there are several simple exercises that will improve overall tone and increase muscle endurance. A well-designed nutrition plan will also help you achieve results as quickly as possible.

As you begin the first rep, try to tighten your abdominal muscles. Hold it all the time while doing the exercise. So you can better work out the press and remove the negative load from other muscles. Each exercise is recommended to be done from 12-20 repetitions in two or three sets, depending on the level of training. Rest between sets – 30-60 seconds.

1. Reverse twist

• Starting position – lying on your back, head and torso pressed to the floor, legs are in weight, knees bent at an angle of 90 degrees between thigh and lower leg.
• On exhalation, it is necessary to lift the pelvis with the abdominal muscles and bring the knees closer to the chest.
• Then slowly lower the legs while inhaling and return the pelvis to its original position.

2. Seated leg pull-up

• We pull our knees to the chest, sitting on the floor with emphasis on the hands. On exhalation, due to the abdominal muscles, we bring the thigh closer to the chest – we move the body towards the hips.
• We return to the starting position while inhaling.
• We maintain a short pause, remaining in the starting position. So the abdominal muscles work in a static mode. Then we do another repetition.

3. Scissors

• In this exercise, the abdominal muscles always work in a static mode, while you need to keep your legs on weight.
• The closer we bring our feet to the floor, the stronger the load becomes. Therefore, beginners are not recommended to lower their legs too low.
• In the starting position, lying down, you should try to press the lumbar back to the floor as much as possible and during the exercise do not allow an increase in the deflection in the lumbar, all the while consciously straining the abdominal muscles.

Expert advice

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Zilya Kalmykova:

“There are no specific recommendations specifically for the problem of subcutaneous fat in the lower abdomen. An additional effect on the problem area with exercises or massage is possible, but in this case, there is an improvement in local blood circulation and skin condition. While a decrease in the volume of adipose tissue is a consequence of the overall weight loss.

On the advice of a doctor, in general the following rules should be followed:

• you must be screened for diabetes after age 45 if you have not been screened before;
• Once a year, TSH levels can be measured to assess thyroid function;
• in some cases it is necessary to undergo a complete examination in order to exclude endocrine causes of obesity, however, this is discussed on an individual basis.

Is it possible to remove the stomach with the help of surgery and are there any contraindications?

Nikita MolotkovPlastic surgeon of Semeynaya clinic network, Beauty 9 direction0003

“Lower belly fat is one of the most common problems patients present with. This is the area of ​​the so-called fat trap, along with similar problem areas on the lower back and hips. Speaking about the causes of ptosis of the tissues of the anterior abdominal wall, it is worth noting that the risk of its occurrence is greater in women, especially in those who have given birth. Otherwise, the causes of abdominal ptosis in men and women are the same. The global trend towards body positivity and attention to the problem of obesity are driving more requests for surgery to remove excess fat, but mostly it is only an aesthetically important procedure. These procedures have a number of limitations.

Liposuction and tummy tuck, like any operation, are performed according to strict indications.