Why Do I Have So Much Belly Fat?

Several factors determine the amount of belly fat you carry. Your fitness level and diet have a huge impact on the amount of fat you carry in your midsection. Regardless of the reason, it is never too late to start reducing the fat in your abdominal area.

Identification

The two types of fat in your abdominal area are visceral and subcutaneous. Visceral fat is under the skin and surrounds your organs, which makes it more harmful to your health. Fortunately, visceral fat is the easiest to reduce with a healthy lifestyle. Subcutaneous fat does not cause as much heath risk and is the observable fat that folds over your jeans, can be pinched or creates love handles.

Causes

Excess fat is mainly caused by not burning as many calories as you consume. Belly fat is more common in women than men and is often known as the middle age spread. Age, genetics, stress and hormones also play a role in the accumulation of belly fat. As you age, your metabolism slows down, so your body is unable to break down fats as quickly. Post-menopausal women experience hormonal changes that alter the way the body breaks down and stores fat, according to MayoClinic.com.

Nutrition and Exercise

Change your diet by cutting excess calories and fats. Decrease your portion sizes and eat more complex carbohydrates, such as fruits, vegetables and whole grains instead of simple carbohydrates, such as white bread and refined-grain pasta. Eat less saturated and trans fat and eat more polyunsaturated fat to decrease your risk of obesity and heart disease. Perform moderate-intensity aerobics at least 150 minutes per week, but push yourself to 300 minutes per week as exercising becomes more comfortable. Perform strength-training exercises because building muscles burns a large amount of calories. To lose belly fat, you must burn more calories than you consume. One pound of fat is equal to 3,500 calories, so you must burn 3,500 calories more than you consume to lose one pound, according to MayoClinic.com.

Considerations

Visceral body fat increases your risk of heart disease, diabetes and some cancers, according to MayoClinic.com. If you run a tape measure around your belly and keep it level with your naval, your belly should be less than 35 inches for women and 40 inches for men, according to MayoClinic.com. If your waist size is over these amounts, you're at a greater risk of health problems. Consult with your doctor or a personal trainer to construct a weight-loss routine fit for your needs.