What Causes Belly Fat?

One of the many questions I got from others in my quest on losing my belly fat was about the causes. To fight your enemy, it’s very important to know as much as possible about ‘m!

In this article, I’ll zoom in on the main causes of belly fat, including some types of food that are known for the increase in belly fat. Finally, I’ll give some tips on how to reduce it, but of course, that is also covered in one of the many detailed blog posts!

So What Causes Belly Fat?


Consuming more calories than your body needs can lead to the accumulation of excess body fat, including belly fat.

Sedentary Lifestyle

A lack of physical activity can cause your body to store excess fat, particularly around the midsection.


Your genes can also play a role in the accumulation of belly fat. Some people are more predisposed to gaining weight around their midsection than others.


Hormonal imbalances can lead to the accumulation of belly fat. In particular, high levels of cortisol, the stress hormone, have been linked to an increase in belly fat.


As you age, your metabolism naturally slows down, making it easier to gain weight, particularly around the midsection.

Which Foods Cause Belly Fat:

Sugary Foods

Foods high in added sugars, such as candy, soda, and baked goods, can contribute to the accumulation of belly fat. These foods are often high in calories and low in nutrients, which can lead to overeating and weight gain.

Processed Foods

Processed foods, such as chips, crackers, and fast food, are often high in calories, unhealthy fats, and added sugars. These foods can contribute to weight gain, particularly around the midsection.


Drinking too much alcohol can also contribute to belly fat. Alcohol is high in calories and can lead to overeating and weight gain.

Trans Fats

Foods high in trans fats, such as fried foods and baked goods, can contribute to the accumulation of belly fat. These unhealthy fats can also increase inflammation in the body, which has been linked to a higher risk of heart disease.

How to Reduce Belly Fat:


Engage in regular physical activity, such as cardio and strength training exercises, to burn calories and reduce belly fat.

Eat a Healthy Diet

Consume a diet rich in whole foods, such as fruits, vegetables, lean protein, and healthy fats. Avoid processed and high-calorie foods.

Manage Stress

Practice stress-reducing techniques, such as meditation, yoga, or deep breathing exercises, to lower cortisol levels and reduce belly fat.

Get Enough Sleep

Aim to get 7-9 hours of sleep each night to help regulate hormones, reduce stress, and promote weight loss.

Avoid Excessive Alcohol Consumption

Alcohol is high in calories and can contribute to the accumulation of belly fat.

In short

Belly fat is caused by a combination of factors, including overeating, a sedentary lifestyle, genetics, hormonal imbalances, and aging. Certain foods, such as sugary and processed foods, alcohol, and trans fats, can also contribute to the accumulation of belly fat. So if you want to do something about that pudding belly, you should really keep this article in mind. It all starts at the source!


  1. Harvard Health Publishing. Abdominal fat and what to do about it. Retrieved from https://www.health.harvard.edu/staying-healthy/
  2. Mayo Clinic. Belly fat in men: Why weight loss matters. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/belly-fat/art-20045685
  3. National Institute of Diabetes and Digestive and Kidney Diseases. Do you know some of the health risks of being overweight? Retrieved from https://www.niddk.nih.gov/health-information/weight-management/health-risks-overweight
  4. Harvard Health Publishing. Belly fat in women: Taking — and keeping — it off. Retrieved from https://www.health.harvard.edu/womens-health/belly-fat-in-women-taking-and-keeping-it-off
  5. Harvard Health Publishing. The truth about fats: the good, the bad, and the in-between. Retrieved from https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good

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