Why Do I Have a Fat Belly?

First of all, everyone has belly fat. Fat or slim, we need belly fat to protect our organs. The problems arises when you have too much belly fat, then you have a muffin-top situation. But the physical aesthetic is the least of the problems. Extra visceral fat, which is what belly fat is made of, produces toxic substances. Having a lot of visceral fat is linked to several bad health conditions such as high blood pressure, type 2 diabetes, heart disease, dementia, breast cancer, colon cancer, and other types of cancer.

In addition, when too much visceral fat is produced, meaning that your body is too fat, the body starts storing the visceral fat in and around the organs, like your heart and liver. The body doesn't want to do that but it has no choice, it has to put the fat somewhere.

How did I get my belly fat?

If you're overweight and you have belly fat, it's obvious - you ate too much for the activity level you maintained so the extra calories turned to fat. If you're thin and you have too much belly fat, then you are inactive. Visceral fat likes inactive humans so if you do a lot of "horizontal running" meaning that you're a sofa surfer or a couch potato, visceral fat likes you.

Visceral Fat

How do I get rid of my belly fat?

First off, you should be active. Being active and committing to exercise not only gets rid of visceral fat but also slows down the development of visceral fat as you get older. Half an hour of a vigorous aerobic exercise done four times a week is good for you. If you can't commit to that, then start with a moderate exercise regimen of raising your heart rate for at least 30 minutes three times a week. A moderate exercise will slow down the build up of visceral fat but not get rid of it. Spot exercising really doesn't do anything to get rid of belly fat.

Next a diet rich in fiber, meaning eating at least 10 grams of soluble fiber a day builds up less visceral fat. 10 grams of soluble fiber can be had from eating two small apples or a cup of green peas. And of course, portion control. Eat until you're sated.

Getting enough sleep goes along way to prevent the build up of visceral fat. A consistent optimum of 6-7 hours of sleep at night is ideal.

Lastly, minimize stress. Have a support group, get therapy, anger management sessions, or do more of what calms you.

Remember that getting rid of belly fat is like a marathon, it's about putting in the right habits in place so that your life can healthy and fulfilling.

(Source: WebMD)

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Comments 4 comments

jrueff profile image

jrueff 3 years ago from Kansas City

Hey Flightkeeper, thanks for the hub - I've been working out and heavily into fitness for about 10 years, and I never knew that quality sleep prevents visceral fat.

Correction: I didn't know that or what visceral fat meant either - learn something new every day ;)

Glad I found you here, I'll be looking through your other hubs!


Flightkeeper profile image

Flightkeeper 3 years ago from The East Coast Author

Thanks for the read jrueff.

Lady Guinevere profile image

Lady Guinevere 3 years ago from West Virginia

Too much fiber does the exact opposite of what you are trying to achieve. It also prevents the medicines and other nutrients that a body needs from getting into the system. I know why I have belly fat and it will not go away with doing anything. I had 2 c-sections, 2 heria operations and the last one they cut me across my belly. The PA just told me that the muscles that they cut through will spread if I didn't get the right excersize. She just told me this and it is 6 years too late....so I am stuck with a big belly. Also she told me that since the muscles spread apart it leave me open to have another hernia. So no lifting more than 10 pounds for me. Grrr. So those of you who judge a person to be fat because they eat too much......think again before you think they are just fat from over eating.

Flightkeeper profile image

Flightkeeper 3 years ago from The East Coast Author

Sorry to hear about your health problems Lady Guinevere. There's always a question about how much fiber is too much, but a minimum of 10 grams, according to my source, is okay. Thanks for visiting.

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