belly fat

Belly fat – 7 things you should avoid to reduce belly fat

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Belly fat is excess fat around the abdomen. There are two main types of belly fat:

Visceral fat: This fat forms inside the body and surrounds a person’s organs. This the dangerous one.

Subcutaneous fat: This is fat that lies just beneath the skin.

Causes of Excess Belly Fat:

belly fat

Unhealthy diet 

The food item that contains sugar such as sugary beverages, soda fruit juice, cakes can cause weight gain, slow a person’s metabolism, and also reduce a person’s ability to burn fat.

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

If you want to say bye-bye to the belly, then you may want to cut down on refined carbohydrates like white bread, rice, and pasta and choose fiber-rich whole-grain options instead, or opt for a high-protein, low-carb nutritional plan.


Alcohol is something to be consumed at a minimum,. Drinking can lead to dehydration and water retention, and as we discussed earlier, water-weight can leave you feeling bloated and puffy. Also, Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation.

Stress or excess cortisol 

Cortisol is known as the stress hormone because of its role in the body’s stress response. But cortisol is about more than just stress. This steroid hormone is made in the adrenal glands. When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can impact on their metabolism.

Excess Cortisol – Not only does excess cortisol, our long term stress hormone, increase appetite, and cravings, but it also causes a loss of memory, muscle mass, libido, and bone density. Stress causes abdominal fat – even in otherwise thin people.


There is some evidence that a person’s genes play a major role in obesity risk. Scientists think genes can influence behavior, metabolism, and the risk of developing obesity-related diseases. Genes appear to play a role in high waist-to-hip ratios and the storage of excess calories as belly fat.

Lack of sleep

Proper sleep is crucial for overall health. Too little rest can have an impact on well-being. Both poor quality and short duration of sleep can play a part in the development of abdominal fat. Those who slept 5 hours or less per night were 32% more likely to gain 15 kg than those who slept at least 7 hours. Not getting enough good sleep may, potentially, lead to unhealthful eating behaviors, such as emotional eating.


The average woman gains 500g to 900g a year through menopause. At puberty, the hormone estrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy. Menopause officially occurs one year after a woman has her last menstrual period. Around this time, her estrogen levels drop dramatically, causing fat to be stored in the abdomen, rather than on the hips and thighs. Some women gain more belly fat at this time than others. This may partly be due to genetics, as well as the age at which menopause starts. One study found that women who complete menopause at a younger age tend to gain less abdominal fat.

Lack of exercises

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. Exercise is helpful for weight loss and maintaining weight loss. It can increase metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase the number of calories you burn each day.



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