12 Things That Make You Gain Belly Fat

Getting rid of excess abdominal fat is a common goal for many people. Maintaining a moderate body weight is important for good health, the type of fat you store can influence your health differently.

There are several reasons why people gain belly fat. Here are 12 factors that can contribute to the development of excess belly fat.

Poor Diet

Eating a poor diet can cause weight gain, slow a person’s metabolism and reduce the person’s ability to burn fat.

Too Much Alcohol

Consuming excess alcohol is associated with weight gain and belly fat. It can also cause several health problems, including inflammation and liver disease.

Sugary Foods and Beverages

Many people consume more added sugar daily than they realize. High intake of sugar-sweetened beverages may increase belly fat.


During menopause, the natural hormones changes and that can shift in fat storage from the hips and thighs to fat stored around the abdomen.

Lack of Exercise

If you consume more calories than you burn off, you will put on weight, particularly around the abdomen.

More Stress and Cortisol

The hormone cortisol, which is secreted in response to stress. When this hormone in excess may lead to increased abdominal fat.

Low Fiber Diet

Consuming a diet that’s low in fiber and high in refined grains may increase your risk for weight gain and higher levels of belly fat.


Genetics play a major role in the risk of developing obesity and increase risk of abdominal fat accumulation.

Not Enough Sleep

Getting enough sleep in crucial for your overall health. Low-quality or short sleep may lead to weight gain, including belly fat accumulation.

Low Protein Diet

Consuming high-protein diets can support weight management and is associated with lower abdominal fat and moderate body weight.

Sedentary Lifestyle & physical Inactivity

A sedentary lifestyle and physical inactivity are associated with several health risks, including weight gain and increased belly fat.

Trans Fat

Trans fats are the unhealthiest fat and are strongly linked with poor heart health and may lead to increased belly fat.

There are several different factors that can increase the excess belly fat. There are few that you can’t do much about, but there are also many factors you can do have the ability to manage.

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