Stubborn belly fat is a common physical condition and perhaps one of the most feared because it is difficult to eliminate. In women, this usually happens as they get older and enter menopause. In men, with age, excess fat accumulates in the abdominal area, resulting in its appearance; that of a big belly. Having a big belly in women makes one self-conscious as it is hard to hide. Crucially, and perhaps more damaging, it can lead to a host of health problems.
What is a 'fat belly'?
It is not difficult to imagine what a "fat belly" looks like. But if you're not sure if it's caused by excess belly fat or maybe bloating, a doctor's exam will clear things up. In general, for women, a reading of 90cm or more (measured around the abdomen just above hipbone level) may indicate that there may be a high concentration of belly fat.
Apart from the inevitable aging, there are other factors that contribute to the formation of belly fat.
Top 10 contributing factors of a fat belly in women
1. Calories consumed
We need energy to function and we get it from the food we eat. Our calorie intake should ideally be sufficient for what we need, but counting calories is a chore and we usually consume more. Exercising and other physical activities burn calories, and the more you burn, the more weight you'll lose—in a healthy way, at least. Weight gain, among other factors, is often associated with consuming more calories than the body needs, as this leads to excess fat.
2. Muscle mass
Muscles are important because they allow us to do what we do and need to do. Muscles are denser than fat, so they take up less space in the body. As much as we are sometimes focused on building it, the inevitable truth is that we lose muscle mass as we age. Hence the reason why we seem to have a tendency to gain more fat as we age.
3. Genetics
Genes play an important role in shaping who we are. If there is overweight in the family, the greater the chance that someone will become obese. The "annoying" thing about belly fat is that it can happen without any weight gain. This equates to a reduction in oxygen levels, which can affect the distribution of body fat. In women, genetics also plays a role, often resulting in the pear-shaped appearance.
4. Unhealthy food
Indulging in foods high in sugar and also trans fat, and excessive alcohol consumption are just a few less-than-desirable habits that are harmful and can lead to excessive amounts of belly fat. In addition, insufficient protein intake also plays a role in the formation of belly fat. Sufficient protein can increase metabolism, fill and help reduce calorie intake.
5. Sedentary lifestyle
A little exercise and physical activity go together for a healthier well-being. Unfortunately, we realize this for various reasons and don't make the time for it. For example, burning calories and exercising is a good way to burn more and lose weight. In addition, it also helps to prevent the storage of excess fat.
6. Cortisol
The stress hormone cortisol and too much of it can lead to weight gain. Stress eating is an example. This overconsumption results in excess fat, which is often stored in the abdominal area.
7. Lack of adequate sleep
Stress often leads to a lack of adequate rest. Sleep is important and a lack of it can lead to weight gain. Over a period of 16 years, a study was conducted among 70,000 women. The results indicated that those who slept less than five hours a night were 32% more likely to gain weight.
8. Menopause and belly fat
It is common for women to gain weight during menopause. During puberty, a woman's body prepares for pregnancy. Estrogen sends signals to the body to store fat in the subcutaneous fat zone on the hips and thighs. Menopause occurs one year after a woman's last menstrual cycle. This is the beginning of the reduction in estrogen levels, with fat being stored more around the stomach than in the thighs and hips.
The amount of belly fat a woman gains during menopause depends on factors such as genetics and also on the age of menopause. Those who enter menopause at a younger age tend to gain less belly fat.
9. The factor of the gut bacteria
Our body contains bacteria and lots of it. Some are good for us, while others cause problems. In fact, gut health isn't a common idea for most of us, but it's important to understand that an imbalance can lead to weight gain and excess belly fat. Eating the right foods promotes a healthy gut. Foods with a high fiber content help stabilize hunger and prevent a person from overeating. Those with little fiber and a diet containing refined carbohydrates do the opposite.
10. Postpartum
Eating for two is not true. In your third trimester, it is recommended that you consume an additional 200 calories on top of the 2,000 daily calories for women. Excess calories are reflected in your body – with prominent fat growth on the abdomen, arms and thighs.
