4 things that can cause belly fat
Had a gutful of stomach fat? The solution can start with understanding the causes of dreaded belly bulge.
Carrying extra belly fat can be a risky business, bumping up the chance of everything from heart disease to diabetes and even cancer.
That’s because, compared with subcutaneous fat that accumulates just beneath the skin, stomach fat is more likely to be a combination of that and visceral fat, which gathers around organs and secretes chemicals that trigger disease-causing inflammation.
According to a recent US study, it’s also a variety of fat that causes women to feel stigmatised, regardless of body weight, due to being more vulnerable than men to internalising negative messages about weight. And that’s bad news.
“When these ‘anti-fat’ messages are internalised, people often feel shame, which in turn, may make them vulnerable to weight gain,” lead author Natalie Keirns says in the study findings.
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The different causes of belly fat
Here are four different types of bellies – and what you can do about them.
The stress belly
This is when otherwise lean women gather fat around the stomach.
“We know that stress may lead to weight gain and, specifically, to higher visceral fat,” Natalie, of Oklahoma State University, says.
Research confirms women who have a stronger response to everyday stressors are more likely to carry excess abdominal fat, because of the way elevated cortisol levels cause fat to accumulate in the area.
What to do about stress belly fat:
You can’t avoid stressful situations, but you can learn to respond more calmly to help keep cortisol levels low.
A simple research-backed technique is to regularly practise slow, diaphragmatic breathing – which means breathing so your stomach moves, rather than your chest.
It’s also worth trying to override any shame you’ve linked to carrying extra abdominal weight.
“Shame, specifically as an emotion, is related to human stress response,” Natalie says.
“When we feel shame, our production of cortisol increases, which can lead to the accumulation of visceral fat.”
The alcohol belly
Drinking alcohol can lead to general weight gain simply because it’s high in kilojoules, but research also suggests alcohol encourages fat to be stored as visceral fat.
So, regularly enjoying a few too many drinks and experiencing an expanding waistline might be linked.
What to do about alcohol belly fat:
Reducing your alcohol intake is key, something that also delivers other health benefits.
Sticking to the NHMRC’s alcohol guidelines is a good place to start.
That is, having no more than 10 standard drinks a week and no more than four on any one day.
The hormonal belly
A swollen belly, often accompanied by carrying extra weight that’s gained easily in other places, can be a symptom of polycystic ovarian syndrome (PCOS).
A common hormonal condition that affects one in 10 women, many remain undiagnosed.
Other symptoms of PCOS include irregular periods, acne and excess hair growth on the face, chest, stomach or back.
What to do about hormonal belly fat:
If you think you may have PCOS, ask your doctor about treatments and managing symptoms.
The menopause belly
Menopause is associated with both an increase in fat mass and a redistribution of where that fat’s stored.
The upshot? Fat starts to accumulate around the stomach – and it’s during perimenopause when you’re likely to notice it first.
While menopause-related hormonal changes play a key role according to the results of a study released last year, that’s not the only cause.
“Our findings suggest that not only oestrogen withdrawal, but also sleep disturbances during menopause may contribute to changes in a woman’s body that could predispose midlife women to weight gain,” lead researcher Leilah Grant says in the results release.
What do do about menopause belly fat:
“Helping women sleep better during menopause may therefore reduce the chances a woman will gain weight, which in turn will lower her risk of diabetes and other related diseases,” Leilah says.
Research also shows that eating less, cutting back on fat and sugar, joining a weight-loss program or exercising more – or a combination of all four things – can help two out of three women avoid weight gain at menopause.
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A final word on belly fat…
There are three other helpful-to-know things if you’re keen to shed some stomach fat.
- You can’t spot reduce it
Being active can help you lose weight but you can’t control which body parts you lose it from, in which order – yep, even by doing exercises that target the abdominal area.
- Avocados might help
There’s no magic bullet to shifting weight or stomach fat, but in a 2021 study, women who ate avocado every day for 12 weeks experienced a reduction in visceral abdominal fat.
According to the researchers, nutrients in avocado help alter the way women store fat.
- Any weight loss is good for you
If you try to lose weight, see some success, but can’t reduce your waist size, don’t be disheartened.
Weight loss research shows that for people carrying extra weight, losing it from anywhere improves health.
Written by Karen Fittall.
