If you are average height and weight but have excessive belly fat, it might be time to look closer. Belly fat comes in various shapes: a round belly with visceral fat, a lower protruding belly resembling a tadpole, or a lumpy belly with both visceral and subcutaneous fat. Understanding the type and extent of your belly fat is the first step to achieving a leaner body.
Is My Belly Fat Average?
Wondering if you fall into the average range? Why not measure it at home? All you need is a tape measure. Stand with your feet about shoulder-width apart, distribute your weight evenly, and take a relaxed breath. Measure from just below your lowest rib to the top of your hip bone, keeping the tape snug but not tight. Another quick check: divide your waist size by your hip size. For women, if it’s over 0.85, or for men, over 0.90, you might be dealing with abdominal obesity.
Why It’s Hard to Lose Belly Fat Specifically
Many people struggle with belly fat even while controlling their diet. However, fat loss occurs throughout the body, regardless of which area you exercise. For instance, doing sit-ups doesn’t mean you’ll lose fat just around your abdomen. The body uses fat from all over, so spot reduction is ineffective.
Why Some People Are Slim but Have Belly Fat
Westerners typically accumulate more subcutaneous fat, even if their belly protrudes. In contrast, East Asians often have prominent bellies despite being slim overall due to increased visceral fat. Subcutaneous fat lies just under the skin and can be pinched, while visceral fat surrounds the internal organs in the abdominal cavity. Since visceral fat isn’t visible or palpable, waist circumference is commonly used in health checkups to estimate its level.
Why Belly Fat Is Harder to Lose for Women
Women generally weigh less than men but have a higher body fat percentage. Due to hormonal factors and the physiological changes required for childbirth and breastfeeding, fat tends to accumulate more in women. Men usually store more visceral fat, while women have more subcutaneous fat. Since visceral fat breaks down more easily through exercise, women may find it more difficult to lose weight than men.
Diseases Linked to Belly Fat
Abdominal obesity is problematic because it increases the risk of various diseases, including hypertension, dyslipidemia, and other metabolic disorders. These conditions can lead to cardiovascular diseases such as heart disease and stroke. For women, abdominal obesity may also increase the risk of postmenopausal breast and endometrial cancers, as well as colorectal and pancreatic cancers.
How Should You Change Your Eating Habits?
Consuming low-fat, high-protein foods is essential. A diet low in fat and rich in protein can reduce overall calorie intake while promoting muscle development. Regularly consuming fish, chicken, and dairy products helps supply your body with energy and essential nutrients.
Is Cutting Carbohydrates the Answer?
While carbohydrates are a primary cause of obesity, drastically reducing them can cause fatigue, dizziness, and headaches due to energy deficiencies. Glucose, a carbohydrate, is the brain’s main energy source, so memory and concentration may suffer without it. It’s better to limit high-glycemic index foods that spike blood sugar and instead eat whole grains and multigrain bread to raise blood sugar levels gradually and help prevent obesity.
Smoking as a Cause of Belly Fat
Smokers are more likely to accumulate belly fat than non-smokers, primarily due to cortisol, a stress hormone. Smoking increases cortisol levels in the blood by an average of 35%. This hormone, secreted by the adrenal glands, interacts with fat cells to inhibit fat breakdown, promoting fat storage. Since abdominal fat cells have more cortisol receptors than other body areas, belly fat accumulates more easily.
Choose Wine
Alcohol is calorie-dense but lacks nutrients. It contributes to belly fat by acting as a sugar source and increasing cortisol levels. While avoiding alcohol entirely is best, if you must drink, opt for beverages with lower alcohol content. Instead of beer, which is high in calories, red wine is a better choice, with one glass containing around 40 kcal. Red wine contains resveratrol, an antioxidant that inhibits fat absorption and helps regulate cholesterol levels, thereby improving blood circulation.
Combine Cardio with Strength Training
Combining cardio with strength training is important to reduce belly fat. While cardio is effective for overall fat and weight loss, it may not reduce visceral fat without concurrent muscle development. Increasing muscle mass raises your basal metabolic rate, helping you burn more fat during the same workouts. Studies show that people who incorporate 20 minutes of daily strength training have significantly less abdominal fat than those who only do aerobic exercise.
