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For many women, gaining fat in the stomach area occurs with age. As you get older, your metabolism slows down and causes you to develop more belly fat
For many women, gaining fat in the stomach area occurs with age. As you get older, your metabolism slows down and doesn’t burn as many calories. Menopause can also cause insulin resistance and lead to excess belly fat that is hard to lose with just diet and exercise alone.
There are two main types of fat that can cause a big stomach:
- Visceral fat: Surrounds the organs
- Subcutaneous fat: Sits under the skin
Aside from inevitable aging, there are hosts of other causes that can lead to a big stomach in women. Here are 7 of the most common reasons you may be gaining more belly fat.
7 causes of belly fat in women
1. Calories consumed
If you are taking in more calories that you are burning through physical activity, you will likely gain weight. Women especially tend to gain weight around their waistline and hips.
2. Unhealthy diet
Eating foods high in sugar and trans fats, drinking too much alcohol, and not eating enough protein can suppress your ability to burn fat and lead to excess abdominal fat accumulation.
3. Genetics
For many women, growing more abdominal fat may be in their genes. Familial DNA can control gene receptors for hormones that regulate caloric intake and fat storage. Out of the three genes linked to a higher waist-to-hip ratio and greater amounts of abdominal fat, two are found only in women.
4. Sedentary lifestyle
Not moving enough throughout the day is one the biggest risk factors of an increase in both visceral and subcutaneous abdominal fat. Engaging in regular physical activity and limiting sitting for long periods of time can help prevent the storage of excess fat in your stomach.
5. Menopause
Gaining weight after menopause is common. During puberty, estrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy. However, estrogen levels drop as you approach menopause, causing fat to be stored around the abdomen instead of the hips and thighs.
6. Imbalance in gut bacteria
Changes in the bacterial diversity of the gut can disrupt nutrient metabolism, promote inflammation, and cause hormonal imbalances. Eating a diet high in fiber and low in refined carbs can help you maintain a healthy gut and combat weight gain around your middle.
7. Pregnancy and postpartum
In your third trimester of pregnancy, you are eating for two and will likely gain weight around your stomach, arms, and thigh. After childbirth, you may find it difficult to lose weight and regain muscle mass. If your baby was delivered via C-section, you are more likely to develop abdominal muscle weakness, which can contribute to a larger abdomen.
How to lose abdominal fat
Having a big stomach goes beyond looks and can lead to serious health issues. However, with few lifestyle changes, you can shed the excess weight around your midsection:
- Eat more plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy product
- Replace sugary beverages with water or fruit juices
- Exercise moderately for at least 150 minutes a week or vigorously for at least 75 minutes a week
- Get at least 7 hours of sleep a night
