Things that cause belly fat

High subcutaneous fat is connected to high visceral fat, raising health risks. A health-promoting lifestyle helps avoid excessive quantities of both forms of fat.

Sugary meals and drinks

Sugary foods include pastries, muffins, flavored yogurts, breakfast cereals, granola and protein bars, prepared dinners, SSBs, and other processed foods. 


However, excessive alcohol use can cause inflammation, liver disease, cancer, weight gain, and other health issues.

Trans fats

Most trans fats are manufactured for the food business by adding hydrogen to unsaturated fats to make them solid at room temperature.

Inactivity and sedentary lifestyle

One of the major health risks is inactivity. Watching TV, working at a desk, long commutes, playing video games, etc. 

Low-protein diet

Satiety from delayed protein digestion may help you lose weight. Protein helps build muscle and burn calories during rest.


Estrogen stores hip and thigh fat for pregnancy at puberty. Subcutaneous fat is beneficial yet hard to lose.

The incorrect gut microbes

Your gut microbiome is your gut flora. Gut health helps the immune system and reduces illness risk.

Cortisol and stress

The adrenal glands create this "stress hormone" to assist your body respond to physical or psychological threats or stressors. 

Low-fiber diet

In a 1,114-person observational study, soluble fiber decreased belly fat. Each 10 gram increase in soluble fiber reduced belly fat by 3.7%. 

Not enough sleep

Insomnia can promote weight gain owing to increased food consumption, hunger hormone changes, inflammation, and lack of physical exercise. 

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