Lack of exercise, poor diet, excessive alcohol consumption, stress, and insufficient sleep are common habits that contribute to belly fat and visceral fat, which can negatively affect your health.
Dr. Tran Duc Canh, Deputy Head of the Endoscopy and Functional Investigation Department at K National Center Hospital, explains that both belly fat and visceral fat are closely linked to metabolic and cardiovascular diseases.
Visceral fat is the fat that surrounds internal organs, such as the liver, stomach, and intestines.
The buildup of belly fat and visceral fat is not only an aesthetic concern but also a significant risk factor for conditions like type 2 diabetes, cardiovascular disease, and certain cancers.
The accumulation of fat is largely due to unhealthy lifestyle choices, including poor eating habits, lack of physical activity, and psychological stress.
Here are five common habits that contribute to the development of belly fat and visceral fat:
1. Unhealthy eating habits
A diet rich in processed foods, sugar, and fast food is one of the leading causes of belly fat and visceral fat. These foods are typically high in calories but low in essential nutrients and fiber.
Excessive calorie intake can accelerate fat metabolism in the body, with surplus energy being stored as fat, particularly visceral fat. Additionally, processed foods high in saturated fats can increase insulin levels, further promoting belly fat accumulation.
Eating late at night or consuming large meals in the evening also encourages fat storage. The human body follows a circadian rhythm, and metabolism slows down at night, making it easier for excess calories to be stored as fat. Late-night eating can also interfere with sleep quality, leading to increased cravings the next day, creating a cycle of fat accumulation.
2. Sedentary lifestyle
A sedentary lifestyle, such as sitting for extended periods at an office job, burns fewer calories than consumed, leading to the storage of excess calories as visceral fat and belly fat. Moreover, a lack of physical activity lowers metabolic rate, which can negatively impact cardiovascular health.
3. Lack of sleep
Sleep plays a crucial role in regulating hunger hormones like ghrelin and leptin. Lack of sleep can increase ghrelin levels, which stimulates hunger, and decrease leptin levels, which suppress appetite. As a result, sleep-deprived individuals are more likely to feel hungry and eat more, often choosing calorie-dense, low-nutrient foods, leading to the accumulation of belly fat and visceral fat.
4. Stress
Chronic stress raises cortisol levels, which triggers appetite and promotes fat storage in the body. The fat stored due to elevated cortisol levels is primarily concentrated in the abdominal area, increasing the risk of cardiovascular diseases and diabetes.
5. Excessive alcohol consumption
Alcohol is a source of “empty calories,” meaning it provides energy but lacks nutritional value. Excessive alcohol consumption slows down metabolism and encourages fat storage, particularly in the abdominal area and around internal organs, contributing to what is commonly known as a “beer belly.”
The accumulation of belly fat and visceral fat is a serious health concern that can lead to various diseases and significantly reduce the quality of life. Identifying and addressing these habits can help prevent these health risks and improve overall well-being.
