Why does fat store in belly

But as she ages and estrogen production decreases, much of that fat redistributes to the belly, forming visceral fat. Belly fat can accumulate at any age, though, especially if you make poor dietary choices. Too many calories from anything can cause your middle to expand.

Too much saturated fat, found in full-fat dairy and fatty cuts of meat, and trans fats, found in some processed foods, can contribute to visceral fat development. A diet heavy in refined sugar and grains often correlates with a larger waist size.

A study published in a issue of the Journal of Clinical Investigation found that people who consumed fructose-sweetened soft drinks were more likely to have visceral belly fat. Even diet soda drinkers could be at risk. A study published in a issue of the Journal of the American Geriatrics Society detected an association between consuming diet soda daily and increased abdominal girth.

Refined grains, such as white bread and pasta, can also contribute to belly fat. A study in a issue of the American Journal of Clinical Nutrition showed a correlation between increased refined grain intake and the development of belly fat.

Choose whole grains, such as brown rice or barley, instead, to help keep your visceral fat growth at bay. According to the Rush University Medical Center, a lack of physical activity encourages the buildup of belly fat. Be more active regularly, by choosing the stairs over the elevator or parking farther out in the lot, but also by consciously exercising most days.

See more conditions. Healthy Lifestyle Women's health. Products and services. Belly fat in women: Taking — and keeping — it off What does your waistline say about your health?

By Mayo Clinic Staff. Open pop-up dialog box Belly fat Close. Belly fat Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information.

Please try again. Something went wrong on our side, please try again. Show references Perreault L, et al. Obesity in adults: Prevalence, screening, and evaluation. Accessed May 10, Understanding adult overweight and obesity. Hoffman BL, et al. Menopausal transition. In: Williams Gynecology. New York, N. Accessed May 21, Obesity adult. Rochester, Minn. Physical Activity Guidelines for Americans, 2nd ed. Department of Health and Human Services. See also 3 diet changes women over 50 should make right now Asthma and menstruation Breast-feeding nutrition: Tips for moms Ovulation Caffeine and menopause symptoms Diabetes and menopause Fitness tips for menopause Headaches and hormones Menopause hormone therapy: Follow-up appointments?

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For example, drinking two 16 fluid ounce mL bottles of soda in a day adds up to calories and grams of sugar. This, especially if consumed in addition to many other high-sugar food and drinks, can lead to excessive calorie intake in a day and, ultimately, excess visceral fat 8.

Furthermore, drinking your calories — particularly from SSBs — can lead to a temporary spike in blood sugar followed by a crash, leading to you feeling hungry quickly and needing to drink or eat soon again 9 , Though some claim the high-fructose corn syrup HFCS in SSBs is the main contributor to visceral fat, most research suggests that HFCS and regular sugar sucrose both lead to weight gain in a similar way — i.

A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. Alcohol can have both healthful and harmful effects. When consumed in moderate amounts, especially as red wine , it is associated with lower risk of heart disease However, high alcohol intake may lead to inflammation, liver disease, certain types of cancer, excess weight gain, and many other health problems 14 , Therefore, the Centers for Disease Control and Prevention CDC recommend no more than one drink per day for women and two drinks per day for men, or avoiding alcohol completely Additionally, excessive alcohol consumption is associated with greater visceral fat accumulation and a higher body mass index BMI 17 , 18 , A recent review of studies found a significant dose-dependent relationship between alcohol consumption and abdominal fat storage Other studies have also shown a high alcohol intake 2—3 drinks or more per day is linked to weight gain including abdominal obesity, especially in men 23 , 24 , 25 , High alcohol consumption greater than two drinks per day is associated with weight gain and belly fat.

Trans fats are the among the unhealthiest fats. Trans fats are often used in baked products and packaged foods as a cheap — yet effective — replacement for butter, lard, and higher-cost items. Artificial trans fats have been shown to cause inflammation , which can lead to insulin resistance , heart disease, certain types of cancer, and various other diseases.

However, ruminant trans fats, which are found naturally in dairy and meat products, do not have the same negative health effects 27 , 28 , 29 , The American Heart Association recommends severely limiting or completely avoiding artificial trans fats. Many countries, including the United States and Canada, have banned the use of trans fats in food products due to their adverse effects on health 31 , 32 , Artificial trans fats are strongly linked with poor heart health and may also lead to increased belly fat.

Both the US and Canada have banned trans fats in commercial foods. A sedentary lifestyle is one of the biggest risk factors for negative health events. It involves prolonged sitting throughout the day e.

Even if a person is physically active, meaning they engage in physical labor or exercise, prolonged sitting may increase the risk of negative health events and weight gain 39 , Additionally, research indicates that the majority of children and adults do not meet the recommended physical activity guidelines. This was demonstrated in a landmark survey in the United States that found that there was a significant increase in physical inactivity, weight, and waist circumference in men and women from —, suggesting Americans are increasingly becoming less active To further highlight the negative effect limited activity has on the body, both physical inactivity and a sedentary lifestyle have been associated with a direct increase in both visceral and subcutaneous abdominal fat 44 , 45 , Fortunately, engaging in regular physical activity and limiting sitting during the day can lower your risk of increased abdominal fat while supporting weight management 44 , Further, try to limit sedentary behaviors and prolonged sitting.

A sedentary lifestyle and physical inactivity are associated with a number of health risks, including weight gain and increased abdominal fat. Aim for at least minutes of moderate to vigorous physical activity each week. Consuming adequate dietary protein can support weight management. High protein diets may promote weight loss and prevent weight gain by increasing fullness, since protein takes longer to digest compared to other macronutrients.

Protein also supports muscle repair and growth, which contributes to a higher metabolism and more calories burned at rest 50 , 51 , 52 , Several studies suggest that people who consume the highest amount of protein are the least likely to have excess belly fat 54 , 55 , To increase your protein intake, try to include a high quality protein source at each meal and snack, such as lean meat, poultry, tofu, eggs, beans, and lentils.

Gaining belly fat during menopause is extremely common. At puberty, the hormone estrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy. Menopause officially occurs one year after a woman has her last menstrual period. Around this time, estrogen levels drop dramatically. Though menopause affects all women differently, in general it tends to cause fat to be stored in the abdomen, rather than on the hips and thighs.

While menopause is a completely natural part of the aging process, interventions such as estrogen therapy may lower your risk of abdominal fat storage and its associated health risks 63 ,