Doctor Tran Duc Canh, Deputy Head of the Department of Endoscopy and Functional Exploration at K Central Hospital, notes that belly fat and visceral fat are linked to various metabolic and cardiovascular diseases.
Visceral fat is the fatty tissue surrounding internal organs such as the liver, stomach, and intestines. The accumulation of belly fat and visceral fat isn't just a cosmetic concern; it's a major risk factor for conditions like type 2 diabetes, cardiovascular disease, and certain types of cancer.
This fat accumulation primarily results from unhealthy lifestyle habits, including poor diet, lack of exercise, and psychological factors.
Here are 5 common habits that contribute to the accumulation of belly fat and visceral fat:
Unhealthy eating
A diet high in processed foods, sugar, and fast food is a leading cause of belly fat and visceral fat accumulation. These foods are typically high in calories but lack fiber and essential nutrients.
Excessive calorie intake can increase fat metabolism, leading to the storage of excess energy as fat, particularly visceral fat. Additionally, processed foods often contain high levels of saturated fat, which can elevate insulin levels, further promoting belly fat storage.
Eating late at night or consuming large evening meals also contributes to fat accumulation. The human body operates on a circadian rhythm. In the evening, metabolism slows down, fewer calories are burned, and they are more readily converted into fat. Late-night eating can also disrupt sleep, increasing appetite the following day and creating a vicious cycle of fat storage.
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Processed foods are unhealthy. Photo: Quynh Mai |
Sedentary lifestyle
A sedentary lifestyle, such as office work, expends fewer calories, leading to the storage of excess calories as visceral and belly fat. Furthermore, lack of physical activity reduces metabolic rate, contributing to a decline in cardiovascular health.
Lack of sleep
Sleep plays a vital role in regulating appetite through hormones like ghrelin and leptin. Lack of sleep can increase ghrelin levels, the hormone that stimulates hunger, and decrease leptin levels, the hormone that suppresses appetite. Consequently, sleep-deprived individuals often feel hungrier and eat more. They tend to consume calorie-rich, nutrient-poor foods, leading to the accumulation of belly fat and visceral fat.
Stress
Chronic stress elevates cortisol levels, which stimulates appetite and increases fat storage. Fat accumulated under the influence of cortisol tends to concentrate in the abdominal area, raising the risk of cardiovascular disease and diabetes.
Excessive alcohol consumption
Alcoholic beverages are a source of empty calories, meaning they provide energy but no nutritional value. Alcohol slows down metabolism, increasing the likelihood of fat accumulation in the abdominal area and visceral fat, often referred to as a "beer belly".
The accumulation of belly fat and visceral fat is a serious health issue that can lead to various diseases and reduce the quality of life. Recognizing and changing these habits can help prevent dangerous conditions and improve overall health.
Thuy Quynh
