Belly fat, also known as visceral fat, develops due to a combination of factors: consuming too many calories, not getting enough exercise, poor sleep, stress, smoking, trans fats and an imbalanced gut microbiome. Age, menopause, genetics and certain medications can also play a role. A waist circumference above 88 cm for women or 102 cm for men is a sign that it's time to take action.
In this article:
What exactly is belly fat?
1. Excess calorie intake 2. Age 3. Genetics 4. Menopause 5. Sedentary behaviour
6. Poor sleep 7. Stress 8. Smoking 9. Trans fats 10. Imbalanced gut microbiome
Extra: medication and belly fat · What can you do?
What exactly is belly fat?
Belly fat, also known as visceral fat, is more than just an aesthetic concern. This type of fat accumulates around your organs — including your liver, pancreas and intestines — and increases the risk of conditions such as cardiovascular disease, type 2 diabetes and certain types of cancer. Measure your waist circumference: more than 88 cm for women or more than 102 cm for men? Then it's time to take action.
1. Excess calorie intake
When you consume more calories than you burn, your body stores the excess as fat, particularly around the abdomen. Try to limit empty calories from foods and drinks such as soft drinks, biscuits and snacks. Instead, choose fibre-rich vegetables and fruit, along with protein-rich foods.
2. Age
As you get older, your metabolism slows down and muscle mass gradually declines. Less muscle mass means a lower resting metabolic rate — your body burns less energy at rest, making it easier for fat to accumulate around your waist. Combine a balanced diet with strength training to help counteract this effect: building and maintaining muscle supports the metabolism that naturally tends to slow with age.
3. Genetics
Your genes partly determine where your body tends to store fat. But don't let that discourage you: a healthy lifestyle still makes a difference, even if belly fat tends to run in your family. Genetics can influence your tendency to store fat in certain areas, but they don't determine the outcome.
4. Menopause
During menopause, oestrogen levels decline, which changes the way fat is distributed throughout the body and can lead to more fat being stored around the abdomen — a pattern that is generally less pronounced before menopause. An active lifestyle and nutrition that supports you through this stage of life can help you manage these changes.
5. Sedentary behaviour
Not getting enough physical activity can contribute to fat accumulating around your abdomen. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise each week. Spreading your activity across several days is better than trying to fit everything into the weekend.
6. Poor sleep
Chronic sleep deprivation disrupts the balance between ghrelin, your hunger hormone, and leptin, your satiety hormone. Too little sleep can increase ghrelin and reduce leptin, which may leave you feeling hungry sooner and taking longer to feel full. Aim for at least 7 to 8 hours of good-quality sleep each night.
7. Stress
Ongoing stress increases levels of the hormone cortisol, which can encourage fat storage around the abdomen. This is originally an evolutionary survival mechanism, but when stress becomes chronic rather than short-lived, it can start working against you. Yoga, breathing exercises or simply going for a walk can help lower your stress levels while supporting your overall health.
8. Smoking
On average, smokers have more belly fat than non-smokers, despite often having a lower BMI. Nicotine can affect not only how much fat your body stores, but also where it is stored. That's another good reason to quit smoking for good.
9. Trans fats
Trans fats not only raise LDL cholesterol, but can also contribute to increased fat storage, particularly around the abdomen. Read food labels carefully and try to avoid products that list “partially hydrogenated oils” among their ingredients.
10. Imbalanced gut microbiome
A balanced gut microbiome plays a role in your metabolism and in how your body uses and stores energy. Fibre-rich foods and fermented or probiotic foods, such as yoghurt and fermented vegetables, can contribute to a healthy, balanced gut microbiome.
Extra: medication and belly fat
Certain medications, including some antidepressants and corticosteroids, can contribute to weight gain and increased belly fat as a side effect. If you notice that you're gaining weight after starting medication, talk to your doctor about possible alternatives. Never stop taking prescribed medication without first seeking medical advice.
What can you do?
The first step is becoming aware of your habits. Start small: replace less nutritious snacks with high-protein alternatives, add a short walk to your daily routine, or try intermittent fasting. A set eating window can help you structure your calorie intake in a way that feels manageable in everyday life.
👉 Discover our low-carb programme, designed to help you reduce belly fat without going hungry.
👉 Prefer to start with fasting? Learn all about intermittent fasting or discover our fasting package for a healthy reset of your metabolism.
By adjusting your diet and activity levels, you can influence many of the factors that contribute to belly fat. Start with small changes, such as increasing your daily step count, and gradually work towards a healthier lifestyle.
Food supplements are not a substitute for a varied and balanced diet or a healthy lifestyle. If you have any questions about supplements, you can always contact our team.
