Have you ever felt plumpy around your midsection or abdomen? Are you concerned about your dresses getting tight and difficult to wear around your Belly and your waistline? If you are in facing this kind of situation or slowly moving towards the end of the rope then this article is for you. What Causes Belly Fat in Females? What impact does it have on overall health? Last but not least, what are the solutions to reduce the risk of Belly Fat?
Yes, the good news is that we have solutions to reduce Belly Fat. Though it’s a little challenging to get results but don’t worry, it’s possible. In this article, we are going to discuss the most probable causes of Belly fat accumulation in females and ways to lose it prior to facing its consequences.
Which is riskier? Is it Belly Fat?
Yes, Belly Fat is a perfect guess to fall in riskier categories. There are two kinds of Fat in the Human Body.
1. Subcutaneous Fat– This is the extra layer of Fat tissues accumulated under your skin. This kind of fat is not as harmful as the other one but may be related to some cosmetic issues. Also, when we require extra energy for the body this stored fat layer gets used up and helps the body carry on its activities.
2. Visceral or Belly Fat- This one is complicated and threatening for your body if you have it. Visceral or belly fat is the composition of fat tissues that layer around our internal organs such as the stomach, liver, and intestine or other organs that are situated in the midsection area of our body. It is also visible in the form of a belly bulge in the abdominal area. Not only, it looks unpleasant to our eyes but may also have life-threatening consequences in the long run.
More on Belly Fat!
Both men and women may suffer from excess fat accumulation around the belly or waistline. But there may be some differences in the causes of Belly fat accumulation in females. Moreover, women have a higher absolute fat percentage ratio compared to men. Females have to go through structural changes at different stages of life which is one of the main reasons for belly fat accumulation in their body. Let’s move on to a detailed explanation of the causes of fat accumulation in Females.
What Causes Belly Fat In Females?
1. Calories Consumed versus Calories Burned
One of the most obvious causes of Belly Fat accumulation is an excess of calories consumed. The food you eat gets converted to energy for carrying out the metabolic activities in your body. But, when we eat more than the required amount, the energy in the form of excess calories gets stored in the form of fat in your body. You should always keep a check on the accumulation of excess fat around your midsection or abdominal area. The reason behind this is the after-effects of belly fat accumulation on other organs of your body in the form of life-threatening diseases.
2. Unhealthy Food Choices
You have to be mindful while eating by making correct choices on food. Avoid eating foods that are composed of saturated fats or trans fats. Foods with high saturated fat content such as butter, whole milk-based dairy products, and some natural animal food products such as meat, beef, pork are highly responsible for Belly fat accumulation. Similarly, fried and junk foods which people like to snack on are even riskier. All these foods have a longer shelf life than any other food but are highly responsible for making us obese around the belly area.
3. Post Pregnancy Belly bulge
During pregnancy, a woman’s body goes through a lot of changes in her body shape. Even though around 7-8 kgs are lost after the birth of the baby, but still there may be a belly bulge visible in most women. The reason being excess weight, fluid retention, or abdominal diastasis recti.
It takes some time for the abdominal muscle to gain strength and come to its original shape. You can continue with the postnatal exercises after consulting your doctor to get back to shape. You can check out these tips to start with the postnatal exercises to bring you back in shape after pregnancy.
4. Sedentary Or Inactive Lifestyle
When you shift yourself to a lifestyle with a very little workout or physical activity, that means you are inviting Belly Fat accumulation and its consequences. So, it is essential to take out time for regular exercise and self-care practices for women who spend most of their time sitting in one single place for long hours.
5. Menopausal Weight Gain
Belly fat accumulation in most women after menopause is one of the most common reasons amongst all others. This is due to the decreased level of estrogen hormone which is responsible for fat distribution along buttocks, thighs, and hips. Instead of the above-mentioned body parts, most of the visceral fat content starts to accumulate in the midsection of the body.
6. Stress And Anxiety increases Belly Fat
Dealing with Stress and anxiety is imperative to each one who loves a flat belly. Whenever your mind establishes a connection with negative and anxious thoughts, Stress is triggered as a consequence. Likewise, stress triggers the secretion of cortisol hormone that is primarily responsible for Belly Fat accumulation. In a nutshell, you have to figure out ways to achieve a stable mind to make yourself fit and healthy.
7. Pear Shaped Belly due to Ageing
After a certain age in women, mostly after the menopausal age, the deposition of fat cells in your body starts to differ. The main reason being hormonal changes in the body. These changes pertain to fat deposition mostly in the abdominal area surrounding internal organs. Not only this results in a Belly bulge but also poses threat to your body in the form of life-threatening diseases related to the heart, liver, and other organs.
8. Genetic Factors Responsible For Belly Fat
Researches tend to state that around 18% percent of Belly or Visceral Fat deposition may be the result of the genetic composition of your body. But in spite of this reason which is not in human control, there are other factors such as lifestyle and eating habits that we can control. So, concentrate more on them to make yourself healthy and fit.
9. Belly Fat Gain Due To PCOS In Females
PCOS(Polycystic Ovarian Syndrome) is primarily concerned with insulin resistance in women. Likewise, higher levels of testosterone or male hormone in PCOS women can also lead to visceral fat accumulation in the abdominal area. You must be thinking about its solution or is it a disease with no cure? Let me tell you that ” Where there is a will there is a way”. Change your sedentary lifestyle habits, shift yourself to an active life. Schedule time for daily exercise that burns your belly fat and control stress levels. Along with these focus on eating slow-digesting carbs and more fibers in your regular diet. All these together will effectively contribute to control both PCOS and belly fat increase.
10. Sleep Deprivation
Many of us are unaware of the calories that you burn while sleeping. Make yourself prior to all other activities and concentrate more on your sleep quality. When you deprive yourself of a goodnight’s sleep, you give an invitation to increased belly fat and stress levels indirectly. So, think of it, Work hard and Sleep well!
Ways Of Getting Rid Of Excess Belly Fat!
1. Go For Calorie Burn Workouts Not Just Abs Exercise
One of the best ways of Belly Fat Reduction is calorie-burning workouts. Some people have a delusion that the Abs exercise can be more helpful. But that’s not the truth. Abs exercises strengthen your core muscles but do not play a role in fat reduction. So, it’s better to understand the kind of fat deposition you have and figure out specific workouts to trim that.
2. Focus on Low Sugar Diet And Beverages
Reducing sugar intake is my bestie. Added sugar in the form of fructose overburdens your liver. And, when the liver finds it difficult to break that extra fructose component, it leads to excess fat deposition in the abdominal area. So, go for a transformation. Substitute sugary foods with more fibers and slow-digesting carbohydrates and see the effects on your belly fat.
3. Eat A Diet Low in Carbohydrates and Rich In Protein
When you cut back on Carbs, you can see immediate results on your overall weight including a reduction in belly fat. But, the next thing we can do is to add the food items rich in protein. Studies suggest that Proteins play a major role in reducing belly fat by reducing food cravings. So, include most of the protein-rich foods such as eggs, fish, pulses, chicken broth, and dairy protein substitutes in your diet. You also go for a Vegan diet rich in protein if you are a vegetarian.
4. Eliminate Refined Carbohydrates, Include Fibers in Your Diet
Refined carbohydrates increase hunger levels but fibrous food works in the opposite manner. They slow down the process of digestion by lowering down the movement of food in the digestive tract. Due to this reason, we feel full for a long time and consume fewer calories which ultimately leads to a reduction in belly fat.
5. Lifestyle Changes For Hormonal Imbalances
Hormonal Imbalance is one of the main contributing factors for Belly fat accumulation in females. To combat this factor, you can make changes in your lifestyle and track your progress. There are various diet plans and HIIT workouts that can be regularly followed to make yourself fit and active. But, before you start with these you must be determined with an aim to attain a flat belly.
Putting it all together now, I strongly urge you all to maintain your belly to a shape that is safe. Start with a plan to keep your Belly Fat in your control or else you may have to face the consequences in the long run. Make healthy lifestyle changes if required to keep yourself fit and secure from unseen risks of life.
Please share this if agree with the fact that Belly fat reduction is important for all of us. You can also share your own ways of getting fit and healthy in the comments section at the end.