What are the main reasons for having a long belly

The main reasons for having a long belly include visceral fat accumulation, imbalanced dietary structure, prolonged sitting and lack of exercise, changes in hormone levels, and genetic factors.

1. Accumulation of visceral fat

Abdominal fat is divided into subcutaneous fat and visceral fat. visceral fat surrounds the abdominal organs, and excessive accumulation can form a noticeable belly. A high sugar and high-fat diet, as well as excessive alcohol intake, can directly promote visceral fat synthesis, especially in men who are more prone to central obesity. Excessive visceral fat may also be accompanied by abnormal blood lipids and insulin resistance.

2. Imbalance in dietary structure

Excessive intake of refined carbohydrates and trans fatty acids is an important cause. Excessive consumption of staple foods such as rice and flour, as well as sweet drinks, can rapidly increase blood sugar levels, stimulate the secretion of a large amount of insulin, and convert excess energy into fat stored in the abdomen. The retention of water and sodium caused by long-term high salt diet will also aggravate abdominal swelling.

3. Prolonged sitting and lack of exercise

Long term relaxation of the lumbar and abdominal muscles can make it easier for fat to accumulate. Office workers who sit quietly for more than 6 hours a day may experience a decrease in basal metabolic rate and lipolytic enzyme activity, leading to abdominal obesity even if their weight is normal. Lack of core muscle group exercise can further exacerbate fat accumulation.

4. Changes in hormone levels

After menopause, a decrease in estrogen levels in women can lead to a redistribution of fat towards the abdomen. Long term high levels of the stress hormone cortisol can also promote visceral fat storage, commonly seen in people who stay up late for a long time and are mentally stressed. Endocrine diseases such as hypothyroidism may also lead to metabolic slowdown and abdominal obesity.

5. Genetic factors

About 30% -50% of abdominal obesity is related to genetics. Specific gene mutations such as FTO gene can affect adipocyte differentiation and energy metabolism efficiency, making individuals more prone to accumulating fat in the abdomen. This group of people needs to strictly control their calorie intake and maintain regular exercise.

Comprehensive measures should be taken to improve belly fat. It is recommended to control the total daily intake, replace refined staple foods with whole grains, and increase the intake of high-quality protein and dietary fiber. Engage in aerobic exercise for at least 150 minutes per week in conjunction with core muscle training, avoiding prolonged sitting and getting up every hour for physical activity. Stress management is equally important, ensuring adequate sleep helps regulate the balance of leptin and ghrelin. If accompanied by abnormal blood glucose and lipid levels, timely medical attention should be sought for metabolic assessment.