Belly fat—scientifically known as abdominal adiposity—is more than just a nuisance for your favorite pair of jeans. It has far-reaching implications for overall health, and it’s influenced by various factors ranging from genetics to lifestyle choices.
For the first 40 years of my life, I was blessed with no belly fat. Then, I started a new job that imposed some unbelievable stress, and bam! My ex-boyfriend, my friend, told me I was unattractive.
It hurt badly to hear it so bluntly, but it was a moment that triggered me to ask the question: what is belly fat, anyway? Seriously, where does it come from?
It helps that I’m an herbalist and am naturally drawn to the nature-inspired lifestyle.
Before we move on, I want you to know that I completely love people who embrace the fat acceptance movement. This was my journey, and I have to stay true to myself while loving that others do the same for themselves. I hope there is goodness in this post for everyone!
Let’s learn what belly fat is, how it develops, and some practical strategies to address it.
1. What Is Belly Fat?
Belly fat is excess fatty tissue in the abdomen. Broadly, it can be divided into two categories:
- Subcutaneous Fat: This is the pinchable, soft fat just beneath the skin.
- Visceral Fat: This is the deeper fat that wraps around organs like the liver, intestines, and pancreas. Excess visceral fat is more strongly associated with metabolic issues.
It’s important to note that both are important. Aesthetics and discomfort are external markers of a larger internal issue.
When people talk about “dangerous” belly fat, they’re often pointing to visceral fat because of its correlation with higher risks of cardiovascular disease, type 2 diabetes, and certain cancers.
But, most people are frustrated by subcutaneous fat. That’s what makes it uncomfortable to put on jeans, a suit for work, a bathing suit, or causes us to go up a size in yoga pants.
2. How Does Belly Fat Develop?
2.1 Caloric Surplus and Energy Balance
At the simplest level, belly fat develops when you consume more energy (calories) than you burn. The body stores the excess calories as fat. Over time, if you continue to take in more calories than your body uses, that extra energy is increasingly stored in the abdominal region.
Here are variables to help navigate or understand this for your personal body:
- Calories In:
- How much am I consuming (eating & drinking)?
- What am I consuming?
- Calories Out:
- How efficiently can my body process calories?
- How regular are my bowel movements?
We don’t want to hear this, but it’s an issue of both quality and quantity. Even the most disciplined calorie restriction, when done with low-quality calories, is only marginally effective. I’m going to add two additional complications:
- In & Out:
- Is my gut microbiome overwhelmed with other tasks?
- What are the side effects of medicines that I’m taking?
- Environmental:
- Do I have other lifestyle habits that are deleterious to my digestive system?
- Am I over-stressed in life?
- Are there environmental stressors I don’t know about? (water quality, air, microplastics)
Reality sucks sometimes, like having your ex boyfriend tell you that you are unattractive. I’ve been there.
Be real with yourself. Prioritize what you want in life and take action to make that happen.
2.2 Hormonal Influences
Hormones like cortisol (the “stress hormone”) and insulin play a significant role in fat accumulation. Chronic stress can lead to elevated cortisol levels, which, in turn, may encourage the body to store fat in the abdominal region.
This was clearly my issue. I went up 6 sizes in 12 months. In the interim, I’d stopped sleeping full nights, developed extreme eczema, and was literally crying multiple times a week. I’ve fixed all that since then (naturally, of course!) but whenever I think about that 12 months I have a bit of PTSD.
Here’s my takeaway: be kind. Not just to yourself, but to others. We influence people WAY more than we think is possible. Don’t cause a cortisol spike in your coworker, the person riding the metro with you, the barista who wakes up at 4 AM to have the shop open for you but you’re impatient because it takes an additional 3 minutes and you’re late to an appointment because you woke up late yourself… you get the point.
2.3 Aging and Muscle Loss
As we age, muscle mass tends to decline—particularly if you’re not actively working to preserve it. Lower muscle mass means a lower resting metabolic rate, which can contribute to weight gain, especially around the abdomen.
3. Why Belly Fat Matters for Health
Excess belly fat, especially visceral fat, has been linked to a variety of health problems, including:
- Heart Disease: Visceral fat is associated with higher levels of LDL (“bad”) cholesterol and triglycerides.
- Type 2 Diabetes: Too much belly fat can lead to insulin resistance, a precursor to diabetes.
- Inflammation: Visceral fat secretes inflammatory markers that can contribute to chronic conditions.
Citation: Després JP. “Body Fat Distribution and Risk of Cardiovascular Disease.” (3)
4. Strategies to Address Belly Fat
4.1 Balanced Diet
- Emphasize Whole Foods: Focus on fruits, vegetables, whole grains, and lean proteins.
- Limit Sugars and Refined Carbs: These tend to spike insulin levels, promoting fat storage.
- Prioritize Protein: Adequate protein intake helps preserve muscle mass, supporting a higher metabolic rate.
4.2 Regular Exercise
- Aerobic Exercise: Activities like brisk walking, running, or cycling help burn calories and reduce overall fat.
- Strength Training: Building muscle boosts your metabolic rate. Compound movements like squats, lunges, and push-ups are especially effective.
Citation: American College of Sports Medicine. “ACSM’s Guidelines for Exercise Testing and Prescription.” (4)
4.3 Stress Management
Chronic stress can raise cortisol levels, which may encourage the body to hold onto belly fat. Techniques such as meditation, deep breathing, and even creative hobbies can help mitigate stress.
4.4 Quality Sleep
Poor sleep disrupts hormonal balance, increasing cortisol and ghrelin (the “hunger hormone”), while decreasing leptin (the “satiety hormone”). Aim for 7–9 hours of quality sleep each night.
4.5 Consistency and Patience
Spot-reducing belly fat isn’t feasible—you can’t target fat loss to one specific area. By reducing overall body fat through a balanced lifestyle, your belly fat will gradually decrease as well.
5. Conclusion
Belly fat, especially visceral, is more than just a cosmetic concern—it can significantly impact your long-term health. By maintaining a balanced diet, staying active, managing stress, and prioritizing quality sleep, you can keep belly fat in check. While genetics and age can influence where you gain weight, a committed, consistent approach will ultimately help in achieving a healthier midsection and overall well-being.
There is also a lot to be said for embracing our bodies as they are. Hopefully this post was informational and not inflammatory. Ultimately, it is your body, this was just my choice.
I love you all just as you are!
Disclaimer: This blog post is for informational purposes only and does not replace professional medical advice. Always consult with a healthcare provider for personalized guidance.
References:
- Harvard T.H. Chan School of Public Health. Abdominal Obesity and Your Health.
- Loos RJF, Yeo G. Genetic factors in the regulation of body weight. Obesity Reviews. 2022;23:e13427.
- Després JP. Body fat distribution and risk of cardiovascular disease. Circulation. 2012;126:1301–1313.
- American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 10th ed. Philadelphia, PA: Wolters Kluwer; 2017.
