Not all the fat accumulated in the abdomen is the same. Besides the visible subcutaneous fat, there is also visceral fat surrounding organs such as the liver, pancreas and intestines.
In which, the increase in visceral fat is associated with a high risk of cardiovascular disease, type 2 diabetes and metabolic syndrome.
One of the common causes of belly fat accumulation is prolonged excess energy. When the amount of calories ingested exceeds the body's consumption needs, excess energy will be converted into fat and stored.
Sugary supplements, sugary drinks, candies and processed foods often provide a lot of calories but little nutritional value, making the risk of increased belly fat higher.
A sedentary lifestyle is also an important factor. Many people spend most of their time sitting at work, using electronic devices, or participating in less physical activity. Adults should maintain at least 150–300 minutes of moderate-intensity exercise per week to help control weight and reduce visceral fat accumulation.
In addition to diet and exercise, poor quality sleep also contributes to increased belly fat. Lack of sleep can disrupt hormones that control hunger and fullness, causing the body to crave energy-rich foods more. People who regularly sleep less than 6 hours per night tend to accumulate more visceral fat than people who sleep enough.
Prolonged stress is also a noteworthy cause. When the body is under constant pressure, more cortisol hormone is secreted. High cortisol levels for a long time can promote the body to store fat, especially in the abdomen. This is why many people, even if they don't eat too much, still experience increased waist circumference during stressful periods.
In addition, age and hormonal changes also affect the fat distribution in the body. When older, muscle mass gradually decreases while metabolic rate slows down, making weight control more difficult. In postmenopausal women, estrogen decline often causes fat to concentrate more in the abdomen.
Abdominal fat accumulation is the result of many combined factors such as overeating, lack of exercise, lack of sleep, stress and hormonal changes.
Maintaining a balanced diet, exercising regularly, getting enough sleep and controlling stress are important solutions to help limit belly fat and protect long-term health.
