Excess belly fat is a risk factor for diseases like, type 2 diabetes, heart disease, cancer and metabolic syndrome. ‘’ Visceral fat’’ is the medical term for this condition, which refers refers to fat surrounding the liver and other organs.

Gain Belly Fat

Gain Belly Fat


  1. Sugary foods and beverages

High- sugar foods including cakes and candies, along with muffins and frozen yogurt, sodas, flavored coffee drinks, are the things that rise the intake of sugar in our body.

Regular sugar has 50% fructose and high- fructose corn syrup has 55% fructose. Some studies confirmed that a high level of fructose can decrease the insulin sensitivity and increase in belly fat. Too much sugar in any form can lead to weigh gain.So bottom line, belly fat gain can be provoked by consuming foods and beverages high in sugar.

  1. Alcohol

This ingredient can have healthful and harmful effects. High alcohol intake can lead to inflammation, liver disease or other health issues. Also a key role plays the quantity of alcohol consumed within a 24 hour period. Heavy alcohol consumption can increase the risk of several diseases that are linked to belly fat.

  1. Trans fats

Those fats are the unhealthiest fats on the planet. They are often used to extend the lives of packaged foods. They can cause inflammation and lead to insulin resistance and other diseases. Several studies on animals shown that, trans fats can provoke insulin resistance and accumulation of belly fat.

  1. Inactivity

Many people these days are less active. The inactivity may promote an increased belly fat. Only way to prevent this is aerobic exercise and resistance.

  1. Low- protein diets

The most important factor to prevent weight gain is getting adequate dietary protein. Diets high in protein can make you feel full and satisfied. On the other hand, low protein intake can cause belly fat gaining over the long term. Also low protein diet can increase the hunger hormone neuropeptide Y.

  1. Menopause

The gaining belly fat during menopause is common these days. Some women can gain more belly fat at this time than others. Generally speaking, hormonal changes at menopause result in a shift in fat storage from the hips in the abdomen.

  1. The wrong gut bacteria

In our gut live hundreds of types of bacteria, mainly in our colon. Some of them can benefit health, while others can cause problems. The bacteria in our gut is called gut flora. Gut health is essential for maintaining a healthy immune system. If you have an imbalance of gut bacteria, it can cause weight gain including belly fat.

  1. Fruit juice

Even unsweetened 100% fruit juice contains a lot of sugar. For example, 250ml of apple juice contains 24 grams of sugar. The same amount of grape juice contains 32 grams of sugar. Fruit juices are a high- sugar beverages and can promote insulin resistance and belly fat gain.

  1. Cortisol and stress

Cortisol is a hormone that is important for survival. It is also known as ‘’ stress hormone’’. Unfortunately this hormone can lead to weight gain especially in the abdominal region.

  1. Low- fiber diets

For good health and controlling the weight, fiber is incredibly important. Diets rich in refined carbs and low in fiber can promote weight gain and belly fat.

  1. Genetics

Genetics play a major role in obesity risk. The stored fat in the abdomen can be partly influenced by genetics. Genes play a role in high waist- to- hip ratios and storage of excess calories.

  1. Not enough sleep

This is the most crucial thing.  Sleep disorders can lead to weight gain, and one of the most common disorders is sleep apnea. Short sleep or poor-quality sleep may lead to accumulation of belly fat.