Belly fat, also known as visceral fat, is more than just an aesthetic problem. This type of fat surrounds your organs and increases your risk of serious conditions like heart disease, type 2 diabetes, and some forms of cancer. Measuring your waist circumference with a tape measure can help you determine if you have too much visceral fat: over 14 inches is considered too much for women and over 16 inches for men. Here are some common causes of belly fat and tips for dealing with it:
Excessive Calorie Intake
If you consume more calories than you burn, your body will store the extra energy as fat, including around your belly. Start by cutting back on high-calorie foods like cookies and soda and opt for more nutritious options like fruits and vegetables.
Age
As you age, your muscle mass decreases and your metabolism slows. This can lead to weight gain, especially around your middle. Reduce your calorie intake and add muscle-building exercises to your routine to manage this change.
Genetics
Genes play a role in how your body burns calories and stores fat. Despite your genetic predisposition, you can reduce belly fat with a healthy diet and plenty of exercise.
Menopause
In women, menopause causes a decrease in estrogen, leading to weight gain around the belly. Hormonal changes, along with aging and decreased muscle mass, can contribute to this shift.
Sedentary Behavior
Sitting for long periods of time is a major factor in weight gain. Try to do at least 150 minutes of moderate intensity or 75 minutes of high intensity aerobic exercise daily to reduce belly fat.
Bad Sleep
Insufficient sleep can lead to hormonal imbalances that affect your appetite, resulting in weight gain, especially around the belly. Get enough sleep to avoid these effects.
Stress
Stress increases the production of cortisol, a hormone that promotes fat storage around your belly. Stress can also disrupt your sleep patterns, which can cause further weight gain. Limit stress by using relaxation techniques.
Smoking
Although smokers often have a lower BMI, they are more likely to have belly fat. Reducing visceral fat is another good reason to quit smoking.
Trans fats
These artificial fats raise bad LDL cholesterol and can cause weight gain. Avoid foods that contain trans fats and check labels carefully.
Disrupted intestinal flora
An imbalance in your gut bacteria can lead to increased fat storage. Probiotics can help to a healthy intestinal flora to promote and possibly reduce belly fat.
Medicines
Some medications can cause weight gain or increase fat around the belly. Talk to your doctor about alternative treatments if you suspect your medication is contributing to weight gain.
By changing your diet and exercise, you can control many of these causes of belly fat. Start with small changes, like increasing your daily steps, and work your way up to a healthier lifestyle.
