All You Need to Know About Belly Fat – Part. #1

Do you have a bit of a spare tire around your waist? If so, you’re not alone. A lot of people are struggling with belly fat these days. In this blog post, we will discuss all about belly fat – what it is, why you should be concerned about it, and how to get rid of it. Keep reading for helpful tips on maintaining a healthy weight and reducing your risk of developing belly fat!

What is belly fat, and why should you be concerned about it?

Belly fat, also known as visceral fat, is a type of fat that is stored in and around the abdominal organs. Unlike subcutaneous fat, which is found just under the skin, visceral fat is located deep within the abdominal cavity.

There are two types of belly fat: upper and lower. Upper belly fat is located around the stomach and upper intestines, while lower belly fat is found around the lower intestines and pelvis.

Both types of belly fat can be dangerous to your health if they are not kept under control. Upper belly fat is known as visceral fat which is more dangerous to your health. Visceral fat produces hormones and other substances which are linked with various diseases like type 2 diabetes, heart diseases, stroke, high cholesterol level, high triglycerides levels, etc. On the other hand, lower belly fat is known as subcutaneous fat which is stored under the skin. Lower belly fat is less dangerous as compared to visceral fat but can still lead to some health problems such as cardiovascular disease and type 2 diabetes.

Fit and lean upper body
Fit and lean upper belly
Fit and lean lower belly
Fit and lean lower body

Scientists believe that this type of fat is more difficult to lose than other types of body fat. This is because it is stored deep within the abdomen and surrounds organs such as the liver, pancreas, and intestines. As a result, it is not easily accessible by the body’s cells and requires more energy to break down.

What factors cause abdominal fat?

There are a number of factors that can contribute to the development of belly fat. These include:

Genetics may affect body fitness


There’s no one-size-fits-all answer to the question of how genetics affects belly fat. Everyone’s genetic makeup is different, and that means that the way our bodies store and use fat can vary from person to person. However, there are some general trends that researchers have observed when it comes to the role of genetics in belly fat. For example, people who have certain genetic mutations tend to be more likely to store fat around their midsections. In addition, certain hormones (such as testosterone and estrogen) can influence where our bodies store fat. So if you’re wondering why you can’t seem to get rid of your belly fat, your genes may be part of the reason.

Men tend to lose weight faster than women do


There are a few ways in which gender affects belly fat. First of all, men and women tend to store fat differently. Women typically have more body fat overall, and they also tend to store more fat around the hips and thighs. Men, on the other hand, are more likely to store fat around the waist. This difference is due to hormones and body composition. Women have higher levels of estrogen, which causes them to deposit more fat around the hips and thighs. Men have higher levels of testosterone, which causes them to deposit more fat around the waist. In addition, men tend to have more muscle mass than women, which also contributes to their different patterns of fat storage. Finally, gender can affect how easy it is to lose belly fat. In general, men tend to lose weight faster than women do, but this varies depending on individual metabolism and lifestyle choices. However, both men and women can take steps to reduce their belly fat through diet and exercise.

A sedentary lifestyle is a major factor when it comes to belly fat

Sedentary Lifestyle

Calories in calories out – this is the oldest and most well-known weight loss rule for a reason. Calories have to be in a deficit for weight loss to occur, meaning that you have to burn more calories than you eat. When it comes to weight loss, it doesn’t matter where those calories come from, but a sedentary lifestyle is a major factor when it comes to belly fat. If you don’t get enough exercise, your body isn’t as good at burning calories, and those calories tend to get stored as fat.

It is harder to lose weight when we age


Scientists have long been puzzled by the fact that belly fat seems to be more common as we age. Now, new research is beginning to shed light on why this may be the case. One theory is that changes in hormones may play a role. As we age, our bodies produce less of the hormone testosterone, which has been shown to help build muscle and burn fat. At the same time, our bodies produce more of the hormone estrogen, which has been linked to increased abdominal fat storage. Another theory is that our body becomes less effective at breaking down and metabolizing fat as we age, making it harder to lose weight. All of these factors can contribute to an increase in belly fat.

A poor diet can also have noticeable effects on the body fitness

Poor Diet

A healthy diet is important for many reasons. It can help to protect against heart disease, stroke, and some forms of cancer. It can also help to keep blood sugar levels in check, reduce inflammation, and promote a healthy weight. However, a poor diet can also have noticeable effects on the body, including an increase in belly fat. There are several scientific explanations for this link between diet and belly fat. For one thing, a diet high in processed foods and added sugars are thought to contribute to weight gain and abdominal obesity. Additionally, a lack of fiber in the diet can lead to constipation, which can, in turn, cause abdominal bloating and discomfort. Finally, eating too few healthy fats can make it difficult to lose weight, even when following a healthy diet and exercising regularly. All of these factors together suggest that poor diet choices can lead to an increase in belly fat.

Stress can lead to weight gain and a larger waistline


When we think of stress, we often associate it with mental health issues such as anxiety or depression. However, stress can also have a physical effect on our bodies, particularly in the form of belly fat. When we experience stress, our bodies release a hormone called cortisol. Cortisol is responsible for regulating our blood sugar levels, but it also promotes the storage of fat in the abdominal area. In addition, cortisol can increase our appetites, leading us to eat more than we would under normal circumstances. As a result, stress can lead to weight gain and a larger waistline.

The health risks are associated with having too much belly fat.

Excess abdominal fat is not just an aesthetic concern. It is a major health risk, linked with conditions like heart disease, diabetes, high blood pressure, breathing problems, etc. Below are 5 common health problems which are related to excess fat around the stomach.

Heart Disease

One of the most serious risks associated with having too much belly fat is heart disease. Fat around the abdominal area can lead to a build-up of plaque in the arteries, which can narrow them and increase the risk of heart attacks and strokes.


Another health problem caused by belly fat is diabetes. Diabetes is a condition that occurs when your body can’t properly use insulin, a hormone that helps to regulate blood sugar levels. When insulin isn’t working properly, blood sugar levels can rise, leading to diabetes. Belly fat is thought to contribute to insulin resistance, and carrying extra weight around your middle is associated with an increased risk of type 2 diabetes.


Belly fat has also been linked to an increased risk of cancer, particularly cancers of the breast, colon, and rectum. Fat tissue produces estrogens, which can promote the growth of cancer cells. Additionally, fat cells can also lead to inflammation, which has been linked to an increased risk of cancer.

High blood pressure and cholesterol

One is that abdominal fat cells release substances that increase inflammation throughout the body. This can damage blood vessels and contribute to the development of atherosclerosis, a condition in which plaque builds up on artery walls and restricts blood flow. Additionally, abdominal fat cells produce hormones that can lead to high blood pressure by causing the kidneys to retain fluid. Finally, belly fat also decreases levels of HDL cholesterol, the “good” cholesterol that helps remove LDL cholesterol from arteries. When levels of HDL cholesterol fall, it increases the risk of heart disease.

Breathing problems, such as sleep apnea

Sleep apnea is a condition in which breathing is interrupted during sleep. It can be caused by fat deposits around the neck and throat, which can block the airway and make it difficult to breathe. In addition, sleep apnea can also lead to fatigue and daytime drowsiness.

How to tell if you have too much belly fat

There are several ways to know if you have too much belly fat that you can do yourself at home.

The most simple way is to measure your waist circumference.

  • Wrap a measuring tape around your natural waistline, making sure the tape is level and not too tight.
  • Stand up straight and exhale before taking the measurement.
  • Make a note of the measurement.
  • If your waist circumference is more than 35 inches (88 cm) for women or 40 inches (102 cm) for men, then you are considered to have abdominal obesity.
Measure your waist circumference by measuring tape

Another test that provides more accurate results is the “waist-to-hip ratio” test. The waist-to-hip ratio (WHR) is the ratio of the circumference of the waist to the circumference of the hips. The WHR has been used as an indicator of health and fitness since the early 1990s. To measure your WHR, you will need a tape measure and a calculator.

  • First, find the natural crease line around your waist. This is usually located just above your hip bones. Measure the circumference of your waist at this point.
  • Next, find the natural crease line around your hips. This is usually located at the level of your buttocks. Measure the circumference of your hips at this point.
  • Finally, divide your waist measurement by your hip measurement to calculate your WHR. For example, if your waist measures 30 inches and your hips measure 40 inches, then your waist-to-hip ratio would be 0.75.
  • A healthy ratio is typically considered to be 0.8 or below for women and 0.9 or below for men. Having a higher waist-to-hip ratio is considered unhealthy.
Measure waist-to-hip ratio for man
Measure waist-to-hip ratio for woman

One more way to estimate if you are carrying too much fat that is often used by doctors, personal trainers, and most of healthcare professionals is Body mass index (BMI). BMI is a tool that uses height and weight to estimate if someone is at a healthy weight, overweight, or obese.

  • To find your BMI, enter your height and weight into a BMI calculator (online BMI calculator).
  • The calculation will give you a number that falls into one of the following categories: underweight (BMI = 18.5 kg/m2 and under), normal weight (BMI = 18.5 – 24.9 kg/m2), overweight (BMI = 25 – 29.9 kg/m2), or obese (BMI ≥ 30 kg/m2).
  • If your BMI is in the overweight or obese range, it does not necessarily mean that you have too much belly fat. However, it is a good indicator that you may be carrying too much weight in general and could benefit from making some lifestyle changes.
Measuring height to calculate Body Mass Index
Measuring weight to calculate Body Mass Index

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