Why fat accumulates on stomach

Some types of fiber can help you feel full, stabilize hunger hormones, and manage hunger In an observational study involving 1, men and women, soluble fiber intake was associated with reduced abdominal fat. For each gram increase in soluble fiber, there was a 3. Diets high in refined carbs and low in fiber appear to have the opposite effect on appetite and weight gain, including increases in belly fat One large study involving 2, adults found that high-fiber whole grains were associated with reduced abdominal fat, while refined grains were linked to increased abdominal fat Genes play a major role in the risk of developing obesity Similarly, it appears that the tendency to store fat in the abdomen versus other parts of the body, is partly influenced by genetics 91 , Interestingly, recent research has started to identify single genes associated with obesity.

For example, certain genes may influence the release and action of leptin, a hormone responsible for appetite regulation and weight management 93 , 94 , 95 , Though more research is needed, genetics may play a role in where we store fat in the body, including increased risk for abdominal fat accumulation. Getting enough sleep is crucial for your health. Many studies have linked inadequate sleep with weight gain, which may include abdominal fat 97 , 98 , 99 , There are many potential causes of weight gain from lack of sleep, including increased food intake to compensate for lack of energy, changes in hunger hormones, inflammation, and lack of physical activity due to tiredness For example, those with inadequate sleep are more likely to select low-nutrient options e.

One of the most common disorders, sleep apnea, is a condition in which breathing stops repeatedly during the night due to soft tissue in the throat blocking the airway , While sleep deprivation appears to contribute to weight gain, higher BMIs can lead to sleep issues and sleep disorders But there are also many factors you do have the ability to manage.

Making health-promoting choices about what to eat and what to avoid , how much you exercise, and how you manage stress can all help you lose belly fat and manage the associated health risks. Belly fat is the most harmful fat in your body, linked to many diseases. Here are 6 simple ways to lose belly fat that are supported by science. Some foods can reduce appetite, cravings and help you burn more calories.

These are the 19 most weight loss friendly foods on the planet. This simple 3-step plan can help you lose weight fast. Read about the 3-step plan, along with other science-backed weight loss tips, here. Many people store fat in the belly, and losing fat from this area can be hard.

Here are 19 effective tips to lose belly fat, based on studies. Some people believe that ab exercises like crunches and sit-ups can help you burn belly fat. But do they actually work? Several natural foods and beverages have been shown to increase metabolism and promote fat loss.

These 11 healthy foods can help you burn fat. Walking is a great form of physical activity that's free, low risk and easy to do. Importantly, it can also help you lose weight and belly fat. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Women's health. Products and services. Belly fat in women: Taking — and keeping — it off What does your waistline say about your health?

By Mayo Clinic Staff. Open pop-up dialog box Belly fat Close. Belly fat Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle. Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Perreault L, et al. Obesity in adults: Prevalence, screening, and evaluation.

Accessed May 10, Understanding adult overweight and obesity. Hoffman BL, et al. Menopausal transition. In: Williams Gynecology. New York, N. Hormones make a difference when it comes to fat accumulation. For men, testosterone motivates the development of belly fat, the visceral type that is so dangerous to your health.

High levels of testosterone, typically noted in youth, keep these visceral fat cells from expanding. Declines in testosterone that may occur with aging or other factors cause these cells to expand, often resulting in that pot belly you keep trying to suck in. Until menopause comes along to shake up your life, women typically notice fat accumulation in their hips, thighs, and buttocks. This likely supports childbirth and breastfeeding. As you age, however, and your estrogen production declines, your fat redistributes itself and lodges in the belly -- some as subcutaneous fat and some as the deeper visceral fat.

Certainly, though, every individual is unique. The other point that may bring some relief is that there are solutions. More than one million women are diagnosed with pelvic inflammatory disease each year in the United States. These are just two of the many side effects of endometriosis. Here, we explore this common reproductive problem and the steps you can take to feel better.