What causes the growing belly size

An increasing belly size may be related to factors such as overeating, lack of exercise, slowed metabolism, hormonal imbalances, and visceral fat accumulation.

1. Overeating

Long term intake of high calorie, high-fat, and high sugar foods can easily lead to excess energy, which is converted into fat and stored in the abdomen. Bad eating habits such as overeating and frequent late night snacks can further exacerbate fat accumulation. Controlling the total amount of diet and reducing the intake of refined carbohydrates can help improve abdominal obesity.

2. Lack of exercise

A sedentary lifestyle can significantly reduce calorie expenditure, leading to fat accumulation in the waist and abdomen. When aerobic exercise is insufficient, the body cannot effectively burn the fat stored in the abdomen. It is recommended to engage in moderate intensity aerobic exercise every week, such as brisk walking, swimming, etc., in conjunction with core muscle training for better results.

3. Metabolic Slowdown

As age increases, the basal metabolic rate naturally decreases, especially after the age of 30. A decrease in muscle mass will further lower metabolic levels, making it easier for fat to accumulate in the abdomen. Maintaining regular exercise and increasing protein intake can help maintain muscle mass and improve metabolic efficiency.

4. Hormonal imbalance

Elevated levels of stress hormone cortisol can promote abdominal fat accumulation, and decreased estrogen levels during menopause can also alter fat distribution patterns in women. Endocrine diseases such as hypothyroidism can also lead to metabolic disorders. Regulating stress and ensuring adequate sleep can help maintain hormone balance.

5. Accumulation of visceral fat

Abdominal fat is divided into subcutaneous fat and visceral fat. Excessive visceral fat can wrap around organs, leading to a significant increase in waist circumference. This type of fat is associated with the risk of various chronic diseases. Medical examination can evaluate visceral fat content, and targeted weight loss measures are more effective. Improving abdominal obesity requires comprehensive regulation. It is recommended to adjust the diet structure, increase the intake of whole grains, vegetables, fruits, and high-quality protein, and reduce refined sugar and saturated fat. Persist in moderate exercise every week, combined with aerobic and strength training. Ensure adequate sleep and manage stress levels. If accompanied by other discomfort symptoms or continuous weight gain, it is recommended to undergo medical examination in a timely manner to rule out the possibility of endocrine or metabolic diseases. Establishing a healthy lifestyle is the safest and most effective way to reduce abdominal fat.