Belly fat

Genetics

Genetic factors can influence where your body stores fat. If your family has a tendency to store fat in certain areas, you're likely to have a similar pattern.

Hormones

Hormonal changes, such as those that occur during pregnancy, menopause, or stressful situations (increased cortisol levels), can significantly affect fat distribution.

Nutrition

High intake of processed foods, sugar, alcohol and saturated fats can contribute to fat accumulation, especially in the abdominal area.

Physical activity

Lack of physical activity can contribute to greater fat accumulation, while regular exercise helps burn calories and reduce accumulated fat.

Subcutaneous fat

Subcutaneous fat is the fatty tissue that lies just beneath the skin. It is the type of fat that is most visible and usually accumulates around the waist, hips, thighs, and lower abdomen.

Although subcutaneous fat can be aesthetically unsightly, it is not associated with as many health risks as visceral fat. However, excessive accumulation of subcutaneous fat can increase the risk of metabolic problems, such as high cholesterol and insulin resistance.

Visceral fat

Visceral fat is a type of fat found deep inside the abdomen, surrounding internal organs, such as the liver, heart, and intestines. This type of fat is not visible from the outside, but it has a major impact on health.

Visceral fat is associated with a higher risk of serious health problems, such as heart disease, type 2 diabetes, high blood pressure, and other metabolic disorders. This fat can cause inflammation in the body, which increases the risk of various diseases.

Reduce your intake of processed foods.

Foods high in sugars, trans fats, saturated fats and refined carbohydrates (such as fast food, sweets, sodas and white bread) can contribute to fat accumulation, especially in the abdominal area.

Increase your fiber intake

Fiber helps with digestion and keeps you feeling full. Vegetables, fruits, whole grains, and legumes are excellent sources of fiber.

Eat smaller portions, but more often

Smaller, more frequent meals throughout the day help maintain blood sugar balance and prevent overeating.

Reduce your alcohol intake.

Alcohol is high in calories, and excessive consumption can contribute to fat accumulation, especially in the abdominal area. A "beer belly" is often a result of excessive alcohol consumption.

Drink enough water.

Water helps with hydration, reduces bloating and can help control appetite.

Physical activity

Running, cycling, brisk walking, swimming and other cardio exercises can burn calories and reduce overall body fat, including belly fat. Aim for at least 150 minutes of moderate or 75 minutes of vigorous aerobic activity per week.

Strength training (with weights, body weight or machines) will help build muscle and speed up metabolism. Muscles burn more calories, even at rest, so increasing muscle mass can help burn fat.

Exercises that target the abdominal muscles (like planks, crunches, leg raises) can help tone your stomach, but keep in mind that exercises targeting the abdomen alone will not eliminate fat in that area, but rather burning calories through overall physical activity is important.

Stress reduction

High levels of stress can increase the production of the hormone cortisol, which is linked to the accumulation of visceral fat (around internal organs). Relaxation techniques such as meditation, yoga, deep breathing, walks in nature, or any activity that relaxes you can help reduce stress.

Gradual weight loss

Extreme diets and rapid weight loss can lead to muscle loss, a slowed metabolism, and even weight regain. It's better to choose moderate, long-term changes in your eating habits that you can maintain.