There are many reasons why one may gain belly fat. These include: poor diet, lack of exercise, stress. Improving nutrition, increasing physical activity, reducing stress, and making other lifestyle changes can help you lose unwanted belly fat.
Belly fat refers to the fat around the abdomen. There are two types of belly fat:
Visceral fat: It is the fat that surrounds the human organs.
Subcutaneous: The fat under the skin.
Complications of visceral fat are much more dangerous to health than subcutaneous fat. There are many lifestyle and diet changes that you can make to get rid of belly fat.
Why is belly fat considered dangerous?
Poor diet can increase the risks of heart disease, stroke and type 2 diabetes. Being overweight is one of the main causes of serious diseases.
Excess abdominal fat can increase the risk of:
– Heart attack
– high pressure
– Heart attack
Type 2 diabetes
– breast cancer
– Colon Cancer
Alzheimer’s disease and other types of dementia
The main causes of belly fat
Common causes of increased belly fat include:
Sugary foods, such as cakes and sweets, and beverages, such as sodas and fruit juices, could be involved, and could:
– Cause weight gain
Slows down a person’s metabolism
Reduce a person’s ability to burn fat
Diets low in protein and carbohydrates can affect weight. Protein helps a person feel full for longer. People who do not include lean proteins in their diet may eat more food in general. Trans fatty acids, in particular, can cause inflammation and can lead to obesity. Unsaturated fatty acids are found in many foods, including fast food and baked goods. It’s best to start by replacing your unsaturated fatty acids with healthy whole grain foods, monounsaturated fatty acids and polyunsaturated fatty acids. Reading food labels can help you determine if foods contain trans fats.
2. Too much alcohol
Excessive consumption of alcohol can lead to various health problems, including liver disease and infections. Excessive alcohol consumption causes men to gain more weight around the abdomen, although the results of studies in women are conflicting.
3. Lack of exercise
If a person consumes more calories than he burns, he will gain weight. An inactive lifestyle makes it difficult to get rid of excess fat, especially in the abdomen.
The steroid hormone, cortisol, helps the body manage and control stress. When a person is in a dangerous situation or under high stress, the body releases cortisol, which may affect the metabolism. People often look for food to comfort themselves when feeling stressed. Cortisol causes the extra calories to stay around the abdomen and use other areas of the body later.
There is evidence that a person’s genes can play a role in whether or not they become obese. Scientists believe that genes can influence behavior, metabolism, and the risk of obesity-related diseases. Likewise, environmental factors and behavior also play a role in the likelihood of people becoming obese.
6. Lack of sleep
Lack of rest can have an effect on well-being. A study published in the Journal of Clinical Sleep Medicine linked weight gain to shorter sleep duration. Too little sleep and too little sleep can play a role in the formation of belly fat. Inadequate sleep is likely to lead to unhealthy eating behaviors, such as emotional eating.
Researchers may not consider smoking a direct cause of belly fat. But they think it’s a risk factor.
A 2012 study published in the journal PloS one showed that although obesity was the same in smokers and non-smokers, smokers had more abdominal and visceral fat than non-smokers.
How to lose belly fat
By considering the following changes, you may be able to lose unwanted belly fat:
1. Improve your diet
A healthy, balanced diet can help a person lose weight. It is also likely to have a positive effect on overall health.
Sugar, fatty foods and refined carbohydrates with low nutritional content should be avoided. Instead, they should eat plenty of fruits, vegetables, lean proteins, and complex carbohydrates.
2. Reduce your alcohol intake
A person trying to lose excess belly fat should watch their alcohol intake. Alcoholic beverages often contain added sugar, which may contribute to weight gain.
3. Increase your physical activity
A sedentary lifestyle leads to many serious health problems, including weight gain. People trying to lose weight should include a good amount of exercise in their daily routine. Aerobic and strength training exercises can help fight belly fat. Exercise is most effective when you combine cardiovascular training and high-intensity training with weights and resistance exercises.
4. Get more sun exposure
A 2016 study published in the International Journal of Environmental Research and Public Health reports that sun exposure may lead to weight loss and increased metabolic imbalances. This review indicates that few studies have looked at the effects of the sun in humans in relation to weight gain.
5. Reduce your stress
Stress can cause a person to gain weight. The release of the stress hormone cortisol affects a person’s appetite and can cause them to eat more.
Stress relief techniques include mindfulness and meditation, as well as light exercises such as yoga.
6. Improve your sleep pattern
Sleep is vital to people’s overall health, and a lack of rest can have serious consequences for well-being. The primary purpose of sleep is to allow the body to rest, heal, and recover. But it can also have an effect on a person’s weight. Getting a good night’s sleep is essential when trying to lose weight, including belly fat.
7. Quit smoking
Smoking is a risk factor for increased belly fat, as well as many other serious health problems. Quitting smoking can greatly reduce the risk of excess belly fat and improve overall health.
The possibility of various health problems is higher if a person has excess belly fat. Some of the causes include poor diet, lack of exercise, lack of sleep or poor quality of sleep. Eating a healthy diet and an active lifestyle can help people lose excess belly fat and reduce the risk of associated problems.
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Behaviour, environment and genetic factors have a role in causing people to be overweight and obese. (2018, January 19).
Florey, N.; Gildenhouse, S., and Gorman, S.; (2016, October 11). Sun exposure and its effects on human health: Mechanisms by which sun exposure may reduce the risk of obesity and cardiomuscular weakness. International Journal of Environmental Research and Public Health, 13(10), 999
Frequently asked questions about saturated fats. (second abbreviation)
Kim, J. H., Shim, K. W., Yoon, Y. S., Lee, SY, Kim, SS, & Oh, SW (2012, September 24). Cigarette smoking increases abdominal and visceral obesity but not overall obesity: an observational study. Plus One, 7(9), e45815
Saint Ong, M.-P. (2013, January 15). The role of sleep duration in regulating energy balance: Effects on energy intake and expenditure. Journal of Clinical Sleep Medicine, 9(1), 73-80
Target belly fat. (2010, August).
Traversy, J., and Chabot, J.B. (2015, March). Alcohol consumption and obesity: an update. Current Obesity Reports, 4(1), 122-130
* Presse Santé strives to impart medical knowledge in a language accessible to all. In no way can the information provided replace medical advice.
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