Belly fat not only affects aesthetics, but is a significant risk ingredient for serious conditions such as type 2 diabetes, heart disease and high blood pressure. Therefore, the accumulation of fat in the middle zone must be taken with due importance before it is too late.
There are various elements that can lead to the accumulation of belly fat, including genetics, hormonal changes, lifestyle and eating habits.
Specifically, research published by Harvard University reveals that a type of protein, called cytokineis produced in greater quantities when fat accumulates in the belly region, which in turn causes inflammation in the body.
On the other hand, belly fat also produces another protein called angiotensin, which can cause narrowing of blood vessels and high blood pressure. Consequently, the risk of dementia, asthma and certain types of cancer increases.
According to Dr. Shiv Kumar Choudhry, cardiologist at the Fortis Escorts Clinic in Delhi, India, belly fat is more dangerous than fat stored in other parts of the body, collects BBC.
“When belly fat cells break down, numerous toxic substances are released. These substances cause inflammation of the heart’s blood vessels, which increases the risk of heart disease. They also lead to insulin resistance, which increases the risk of diabetes,” he explains.
To reduce belly fat, it is essential to focus on certain key points. Five recommendations to do so are:
Meal times. The importance of not eating dinner right before bed is emphasized. You should wait at least three hours after eating to go to bed. Calories from food consumed during the day are converted into energy for daily activities, while those consumed at night are stored in the body, which leads to weight gain.
balanced diet. The inclusion of fiber and protein to prolong satiety and improve metabolism. Fiber facilitates the transit of food from the stomach to the intestines, slowing it down. Meanwhile, protein strengthens muscles, speeds up metabolism and increases the ability to burn calories.
Avoid processed foods. These types of foods, such as extra special bread, French fries, and salty snacks, are low in fiber and digest quickly. This can cause a sudden increase in blood sugar levels, raising the risks of weight gain and type 2 diabetes.
Adequate rest. Sleep has an effect on hunger hormones and preserves an eye on weight. If you don’t get enough sleep, your hunger hormones may make you want to eat more. According to researchers at the University of California, Los Angeles, ghrelin — a hormone produced by the stomach that stimulates hunger — increases when sleep quality is poor. Stress should also be avoided, as this, activated by cortisol, causes us to consume more food, sometimes without preserving an eye on it.
Extra special exercise: The advantages of exercise for health and the reduction of belly fat are numerous. Regular physical activities not only reduce belly fat but also speed up metabolism.
Belly fat in men and women
Belly fat affects men and women differently due to hormonal and distribution patterns that influence its accumulation and associated risks.
Typical distribution. Men tend to accumulate more visceral fat around the abdominal organs, forming an “apple-shaped” body, while women accumulate mostly subcutaneous fat in the hips and thighs, in a “pear” pattern. This difference is due to larger chylomicrons in men that favor visceral storage, and estrogen in women that reduces lipolysis in lower areas.
Health risks. In men, visceral fat is a strong predictor of mortality, increasing risks of type 2 diabetes, hypertension, heart disease and fatty liver. Women face a lower cardiovascular risk with subcutaneous fat, although postmenopause the pattern resembles that of men due to a drop in estrogen.
alcohol consumption
Alcohol consumption favors the accumulation of belly fat, especially when it is frequent or excessive, and this is also related to a greater risk of cardiovascular diseases, diabetes and belly obesity.
How alcohol increases the belly
- Alcohol provides many “empty” calories (around 7 kcal per gram) that are easily stored as fat, especially in the belly and visceral area.
- When the liver metabolizes alcohol, it prioritizes that task and reduces the burning of other fats, which encourages fat to accumulate in the abdomen.
Difference between types of drinks
Several studies show that not all alcoholic beverages have the same effect:
- Beer and spirits are most clearly associated with increased visceral fat and “beer belly.”
- Red wine, when consumed in moderation, does not increase visceral fat as much and some studies even suggest a certain protective effect against that fat, although it still provides calories.
Dosage and risk of belly obesity
- Extensive studies (such as the EPIC project) show that extra alcohol consumption throughout life increases waist circumference and the risk of abdominal obesity in men and women.
- In men, drinking three or more glasses of beer a day can increase the risk of belly obesity by up to 50%; In women, three or more glasses a day doubles it.
Practical recommendation
- Limiting alcohol (for example, up to 1–2 drinks a day and days without drinking) helps reduce calories and helps the body burn more fat instead of storing it in the abdomen.
- If your goal is to reduce belly fat, combining alcohol cutting or moderation with a balanced diet and aerobic and strength exercise is usually the most effective strategy.
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