Belly Fat In Women
Introduction
For many women, accumulating fat in the abdominal area tends to happen with age. As individuals grow older, their metabolism becomes slower and burns fewer calories. Menopause can also lead to insulin resistance, resulting in stubborn excess belly fat that is difficult to reduce with diet and exercise alone.
An increasing waistline is sometimes viewed as a consequence of aging. This situation can be especially true for women, as body fat often redistributes to the abdomen after menopause.
That additional abdominal fat does more than just make it challenging to fit into beloved jeans; research indicates that belly fat poses significant health risks. However, the dangers associated with belly fat can be mitigated.
There are two primary types of fat that can contribute to an enlarged stomach:
- Visceral fat: Surrounds vital organs
- Subcutaneous fat: Lies just beneath the skin
- Apart from the natural aging process, numerous other factors can lead to increased abdominal size in women. Below are seven of the most prevalent reasons for gaining belly fat.
7 causes of belly fat in women
The seven reasons for abdominal fat accumulation in women include:
- Calories consumed
If your calorie intake exceeds what you burn through physical activity, you’re likely to put on weight. Women, in particular, tend to gain weight around their hips and waist. - Unhealthy diet
Consuming foods rich in sugar and trans fats, drinking excessive alcohol, and not having enough protein can hinder your fat-burning capabilities and lead to increased abdominal fat storage. - Genetics
For many women, the tendency to gain abdominal fat may be genetically influenced. Family DNA can dictate gene receptors for hormones that manage caloric consumption and fat storage. Out of the three genes associated with a higher waist-to-hip ratio and increased abdominal fat, two are exclusively found in women. - Sedentary lifestyle
Not being physically active during the day is a significant risk factor for an increase in both visceral and subcutaneous belly fat. Participating in regular exercise and reducing long periods of sitting can help avert excess fat accumulation in your abdomen. - Menopause
Weight gain after menopause is a common experience. During puberty, estrogen signals the body to start storing fat on the hips and thighs in preparation for potential pregnancy. However, as estrogen levels decline approaching menopause, fat accumulation shifts to the abdomen rather than the hips and thighs. - Imbalance in gut bacteria
Alterations in the diversity of gut bacteria can disrupt nutrient metabolism, increase inflammation, and lead to hormonal imbalances. A diet high in fiber and low in refined carbohydrates can help maintain a healthy gut and manage weight gain around the waist. - Pregnancy and postpartum
During the third trimester of pregnancy, eating for two can lead to weight gain around your stomach, arms, and thighs. After giving birth, particularly after a C-section, many women find it challenging to shed the extra weight and rebuild muscle mass, which can contribute to a larger abdominal area.
What’s behind belly fat
A person’s weight largely depends on four factors:
- Daily calorie intake.
- Daily calorie expenditure.
- Age.
- Genetics.
- Individuals who consistently consume more calories than they burn are more prone to gain weight, including belly fat.
Aging also plays a role in weight changes. Muscle mass continues to decrease with ageing. This problem is exacerbated for those who are inactive. Loss of muscle mass slows the body’s calorie usage, making it harder to maintain a healthy weight.
Many women observe an increase in abdominal fat as they age, even if their weight remains stable. This can likely be attributed to decreasing estrogen levels since estrogen appears to influence fat distribution in the body.
Genetics can also affect a person’s likelihood of being overweight or obese, additionally influencing where fat is stored in the body.
Belly fat is more than skin deep
A visualization showing the accumulation of belly fat
The complication with belly fat is that it extends beyond the layer just beneath the skin, known as subcutaneous fat. Belly fat also comprises visceral fat, which lies deep within the abdomen and surrounds internal organs.
Regardless of overall body weight, possessing a significant amount of belly fat increases the risk of:
- High blood pressure.
- blood fat levels that are harmful.
- Sleep apnea.
- Heart disease.
- High blood sugar and diabetes.
- Certain cancers.
- Stroke.
- Fatty liver.
- Early death from any cause.
Measuring your midsection
To determine if your belly fat is a problem, check your waist size:
- Stand upright and wrap a tape measure around your bare abdomen, just above your hip bones.
- Pull the tape measure until it fits snugly but doesn’t press into your skin. Ensure the tape measure is even all the way around.
- Take a deep breath, relax, and measure your waist without sucking in your stomach.
- For women, a waist measurement exceeding 35 inches (89 centimeters) indicates an unhealthy amount of belly fat and a heightened risk of health issues. Generally, the larger the waist measurement, the higher the associated health risks.
How can women lose belly fat?
Having significant abdominal fat impacts more than just appearance and can lead to serious health concerns. However, by making some lifestyle adjustments, you can lose the excess weight around your midsection:
- Increase your intake of plant-based foods, including fruits, vegetables, and whole grains.
- Opt for lean protein sources and low-fat dairy options. The advantage of a low-carb diet mainly lies in making better food choices.
- Learn to read and understand food labels.
- Steer clear of processed foods.
- Swap sugary drinks for water or fruit juices.
- Engage in moderate exercise for at least 150 minutes weekly or vigorous exercise for a minimum of 75 minutes weekly.
- On any given night, try to get at least 7 hours of sleep.
You can strengthen and tone your abdominal muscles with crunches or other exercises targeting your belly. However, doing these exercises alone won’t eliminate belly fat. The good news is that visceral fat responds to the same diet and exercise methods that can assist in shedding other extra pounds and lowering overall body fat. Consider these strategies:
- Follow a nutritious diet that includes:
- concentrating on plant-based diets that include entire grains, fruits, and vegetables.
- Selecting lean protein sources like fish and low-fat dairy products.
- Limiting processed meats as well as saturated fats found in high-fat dairy products and certain meats.
- Choosing moderate amounts of monounsaturated and polyunsaturated fats, which are found in fish, nuts, and various vegetable oils.
- Be mindful of portion sizes. Even when opting for healthier choices, calories can accumulate. At home, reduce your portion sizes. When dining out, share a meal or consume half and take the leftovers home.
- Cut out sugary beverages. Drink water or other sugar-free drinks instead.
- Stay active. For most healthy adults, the Department of Health and Human Services suggests at least 150 minutes of moderate aerobic activity, like brisk walking each week or at least 75 minutes of vigorous aerobic activity, like jogging weekly. If you wish to lose weight or achieve specific fitness objectives, you may need to increase your exercise frequency. Some evidence suggests that high-intensity interval training (HIIT) can aid in reducing belly fat, along with strength training.
- Losing belly fat requires effort and persistence. To reduce excess fat and prevent its return, aim for gradual and steady weight loss. Consult with your healthcare provider for support in getting started and maintaining your progress.
Hormonal belly in women
The following factors can contribute to hormonal belly in women:
PCOS
The Office on Women’s Health (OWH) reports that PCOS is prevalent, affecting about 1 in 10 women of reproductive age.
Individuals with PCOS tend to have higher levels of male hormones and elevated insulin levels. Insulin, a hormone that influences how the body converts food into energy, leads to weight gain, especially around the abdominal area, in those with PCOS.
Medications that lower testosterone and increase estrogen may help alleviate the symptoms of PCOS. Other medications, like metformin, may help manage insulin resistance. Dietary adjustments and exercise can also be beneficial.
Menopause
As a person begins the transition to menopause, there is a decline in female hormones, such as estrogen. Concurrently, visceral fat around the abdomen can increase.
A 2018 study suggests that hormone replacement therapy may assist in reducing this effect. Engaging in regular exercise and maintaining a healthy diet can also help.
Fluid retention related to menstruation
Some individuals experience fluid retention during their menstrual cycle. This can lead to bloating, particularly in the stomach area, which may resemble weight gain.
A 2023 study of 42 women in Greece observed that participants gained roughly 0.5 kilograms during menstruation primarily due to the body holding onto more water. After the period, this weight may be lost again when fluid retention decreases.
The reasons behind this occurrence remain unclear, necessitating further studies to confirm these findings.
Summary
Belly fat is the fat that accumulates around the waist and is often referred to as “visceral fat.” This type of fat is considered the most hazardous because, unlike the fat that lies just under the skin, it can interfere with the functioning of internal organs and is linked to numerous negative health issues. Women who have recently given birth may also find it challenging to lose belly fat after childbirth. Adopting changes in diet and exercise, along with gaining knowledge about the risks associated with visceral fat, is the most effective approach to reduce belly fat.
This is one area where many men and women struggle to shed weight and often go to great lengths for just a few inches of loss!
However, a word of encouragement to all women: you are beautiful just the way you are. Your body shape does not define the wonderful person you are. We also recognize that gaining belly fat can result from various medical conditions.
If this applies to you, please consult your doctor for professional guidance. On the other hand, if your belly fat stems from poor eating habits, it’s time to make a change. Why is this important? Because excess belly fat can result in several health complications.
Reducing belly fat requires considerable time and dedication. Stay committed and patient. We recommend focusing on becoming a healthier version of yourself rather than fixating on decreasing fat in a specific area.
You might also want to sign up for Fitterfly’s online weight loss program, where you can receive expert support throughout this journey. We provide scientifically designed programs that help you lose weight in a healthy way. Contact our experts to learn more. A fitter you is just a call away!
FAQs
How can a woman lose belly fat?
While exercises like sit-ups can tone the abdominal muscles, they don’t effectively burn intra-abdominal fat. The key is to lower overall body fat through moderate-intensity exercise and a healthy diet; by decreasing total body fat, you’ll also reduce belly fat.
What primarily causes belly fat in women?
Women often accumulate weight around their midsection and hips. Consuming foods high in sugars and trans fats, drinking excessive alcohol, and not having enough protein can hinder your ability to burn fat and result in increased abdominal fat. For many women, genetic factors can also play a role in accumulating abdominal fat.
Why is my weight gain only around my belly?
It’s possible to notice that fat gain is concentrated around the waist even if other areas, like the legs, remain slim. Stress and sugar are two significant factors that can influence abdominal size. Various medical conditions and hormonal shifts can also lead to weight gain around the midsection.
What does a PCOS belly look like?
Common signs that might suggest a PCOS belly include: a high waist-to-hip ratio, with many women with PCOS having a ratio greater than 0.87, commonly referred to as an apple body shape; some women may not show noticeable changes in the size or shape of their stomach.
How can I naturally alleviate my hormonal belly?
Adopt a healthy diet by emphasizing plant-based foods, including fruits, vegetables, and whole grains. Opt for lean protein sources like fish and low-fat dairy options. Minimize the intake of processed meats and limit saturated fats found in certain meats and high-fat dairy products, such as butter and cheese.
References
- 4 doctor-approved ways women can fight belly fat. (n.d.). Mayo Clinic.
- https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/belly-fat/art-20045809
- Villines, Z. (2024, February 28). What causes a hormonal belly?
- https://www.medicalnewstoday.com/articles/hormonal-belly
- Surgeon, R. R. E. H. a. N. (2022, December 21). What causes a big stomach in females? 7 causes & central obesity. MedicineNet.
- https://www.medicinenet.com/what_causes_a_big_stomach_in_females/article.htm
- Flinn, L., & Flinn, L. (2024, October 9). WikiHow: How to Minimise Belly Obesity among Women (with Pictures). https://www.wikihow.com/Lose-Belly-Fat-(for-Women)