Eat more refined starch and saturated fat
An unbalanced diet, containing too much refined starch and saturated fat but lacking protein and fiber, can cause visceral fat to accumulate faster. This type of diet also easily increases blood sugar, causes insulin resistance and causes excess energy to turn into fat, especially in the liver and abdomen. To limit this situation, you should prioritize fiber-rich foods such as green vegetables, oats; lean proteins such as chicken breast, fish, eggs; healthy fats such as avocados, olive oil; and low-sugar fruits.
Drink a lot of alcohol
Alcohol is mainly metabolized in the liver, reducing the body's ability to burn fat. Drinking a lot of alcohol regularly is associated with increased visceral fat, especially in the abdomen. In the long run, this habit also increases the risk of metabolic disorders, liver disease and many other health complications.
Poor quality sleep
Insufficient or restless sleep makes the body tired and affects metabolism. This condition also disrupts the hormones that control hunger, increases cortisol and makes the body more likely to crave food, thereby contributing to the accumulation of belly fat.
Drink coffee or sugary soft drinks
Many types of ready-made coffee and soft drinks contain high amounts of added sugar. Consuming too much sugar for a long time can cause weight gain, obesity, increase visceral fat and lead to the risk of chronic disease. Adults should limit added sugar to below 25 g per day for women and below 37.5 g for men.
Eating too fast
The brain usually needs about 20 minutes to receive a full signal from the stomach. When eating too fast, a person is more likely to eat than they actually need. Conversely, eating slowly helps control calorie intake, thereby supporting limiting weight gain and visceral fat accumulation.
