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You are here: Home / Nutrition / 7 Behaviors That Can Cause Various Types of Belly Fat
7 Behaviors That Can Cause Various Types of Belly Fat

7 Behaviors That Can Cause Various Types of Belly Fat

October 4, 2021 By Cade Hildreth Leave a Comment

Having excess body fat can cause a cascade of downstream effects. Specifically, different types of belly fat can be risk factors for diseases like cancer, type 2 diabetes, metabolic syndrome, heart disease, and overall unhappiness.

“Visceral fat” is the medical term used to describe fat typically held around your stomach and the area surrounding the liver and other organs in your abdomen.

If your goal is to learn more about the causes of unwanted belly fat, you’re not alone. Studies have found that among Americans, as many as 91% of adults and 69% of children excess body fat present that impairs health.

Keep reading to learn the seven mistakes you might be making that can cause different types of belly fat.

1. Consuming Too Much Sugar

There’s a good chance that you are consuming more sugar in your food and beverages than you might realize.

There’s obviously a ton of sugar in foods like candy and cake. But there’s also loads of sugar in seemingly healthier foods like frozen yogurt, salad dressings, and condiments like ketchup, for example. As for beverages, flavored coffee drinks, soda, and sweet tea are packed with sugar.

There have been studies that show there is a link between high sugar intake and extra belly fat. This is likely because of the high fructose in these sugar items.

Both regular sugar and high-fructose corn syrup are high in fructose. Regular sugar is actually fifty percent fructose, while high-fructose corn syrup consists of fifty-five percent fructose. So if you’re consuming sugary foods and beverages that are high in fructose, that can be a cause of excess stomach fat.

2. Drinking Excess Alcohol

Consuming alcohol like red wine in moderate amounts could actually lower your risk of strokes and heart attacks. On the other hand, drinking large amounts of alcohol could lead to liver disease, inflammation, and other health problems.

There have even been studies that show drinking alcohol can prevent fat burning, and the excess calories from alcohol are prone to getting stored in your mid-section. This is where the term “beer belly” comes from.

Put simply, drinking excess alcohol increases your risk of numerous diseases and is linked to excess abdominal fat.

3. Eating Trans Fats

Trans fats come in two types. They can either be naturally occurring in animal products, or they can be artificial, usually in the form of hydrogenated vegetable oils. Artificial trans fats are made when hydrogen is added to unsaturated fats to make fats more stable. Trans fats are often in packaged foods like crackers, baking mixes and muffins to extend its shelf life.

It has been shown that artificial trans fat causes inflammation, which can lead to heart disease and insulin resistance. There have also been animal studies that show diets with trans fats leads to excess body fat.

In this study, over the course of six years, monkeys were fed a diet with eight percent trans fat. It was shown these monkeys had thirty-three percent more abdominal fat compared to monkeys that were fed eight percent monounsaturated fat. While both monkey groups were given just enough calories to maintain their weight.

In short, trans fats cause inflammation that can drive up insulin resistant and lead to belly fat. In particular, you’ll want to avoid artificial trans fats if you want to see ab definition.

4. An Inactive Lifestyle

It’s no surprise that an inactive lifestyle, like perhaps you work from home and are glued to a desk all day, is one of the biggest risks for poor health. Over the years, people have become less active, which has to lead to a rise in rates of obesity, like obesity in the abdominal area.

There was even a study that found a correlation between decreased activity and abdominal fat for both men and women.

Another study found that women who watched more than three hours of television a day had twice the risk of “severe abdominal obesity” compared to women who watched less TV.

There was also a study that found if you lose weight, inactivity will cause increased belly fat.

In this study, it was shown that people who worked out by doing aerobic or resistance exercise for a year after losing weight were able to prevent gaining belly fat. While those who remained inactive have a twenty-five to thirty-eight percent chance of getting more belly fat.

If you’re inactive, you’ll likely be storing belly fat, so keep off the belly fat by doing aerobic and resistance (strength training) exercises.

5. Eating Too Little Protein

Having enough protein in your diet can help to prevent weight gain. High protein diets make your body feel satisfied, which can lead to a reduction in your calorie intake. These diets can also increase your metabolic rate .

On the other hand, a diet that is low in protein can lead to gaining fat around the abdomen over time.

There have been many observational studies that suggest people who consume the most amount of protein are the least likely to have any extra belly fat.

If you’re not getting enough protein in your diet (vegans and vegetarians, take note), this could increase your hunger which can lead to extra belly fat.

6. Having The Wrong Gut Bacteria

There are hundreds of different types of bacteria that live in your gut and most of this bacteria is in your colon. While some of these bacteria are good for your health, others can cause problems.

Your gut bacteria are known as microbiome and flora. Gut health is key to keeping up a healthy immune system and preventing disease. But if your gut bacteria isn’t balanced, this could lead to type 2 diabetes, cancer, heart, and other diseases.

There’s even research that suggests an unhealthy balance of gut bacteria can lead to weight gain, including abdominal fat. As it was found that obese people actually have a higher amount of Firmicutes compared to those who are of a normal weight.

This type of bacteria can even increase the number of calories the body absorbs from food. So basically, if you have an imbalance of gut bacteria this could lead to weight gain and belly fat.

7. Needing a Caloric Deficit

Finally, if you want to drop fat that has already accumulated around your abdomen, you’re going to have to eat in a caloric deficit. Personally, I know two good ways to end up in a caloric deficit, one that is simple and one that takes more effort.

The simple approach? Eat a large quantity of vegetables with every meal (more than 2/3rds of your plate), eat moderate amounts of protein, and limit your carbohydrate and fat intake. The reason you need to limit your fat intake (such as nuts, cheeses, egg yolks, and oils) is that fats are very calorically dense at 9 calories per gram.

If you eat 3-5 meals like this per day, many (although not all) people will be at or near a caloric deficient.

The more difficult, yet more accurate, approach to being in a caloric deficit? You can track your food using a food app (like MyFitnessPal or Cronometer) or follow a nutrition plan provided by a Registered Dietitian (RD).

Common Causes of Belly Fat

You can start dropping most types of abdominal fat if you stay focused on the tips above. Start by limiting your intake of sugar, alcohol, fried foods, and processed foods. Make sure to stay as active as possible, get adequate protein, and keep the bacteria in your gut balanced.

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“As an LGBTQ+ entrepreneur, real estate investor, former USA Rugby Player, and fitness fanatic, I’ll teach you what your parents and teachers should’ve taught you, but didn’t know themselves.” -Cade Hildreth

Want to know what I learned making my first few million? Subscribe here.

Or, listen to Cade’s articles on the go as a Podcast.

Because it’s the New Year, let’s talk about ch Because it’s the New Year, let’s talk about change...

For a long time, I’ve thought about top surgery. I remember when I was 6 or 7 years old when I wanted to run around outside on a hot, sunny day with my shirt off…and I first saw my parents… hesitate. Ughh. 

It wasn’t their fault but I still remember that heart wrenching feeling. To their credit, they ultimately said, “Ok, go do it!” While I did “do it”, I remember the feeling of shame that crept in.

Over the years, being in affirming sporting/rugby circles helped suppress the urge to get top surgery, but it never quite “stayed down.”

So last summer I got keyhole #topsurgery. I’ll talk about recovery in another post because it was definitely weird to not strength train for months.

But in THIS post, I want to share two things:

1. I am SO grateful to my wife Erin for being the supportive and growth oriented partner that she is. 🥰🙏❤️ 

She is now following her call to get a divinity degree and she’s already working in ministry as a Pastor in Training at an incredible, inclusive Presbyterian church here in Virginia. I am grateful to her for supporting me as I become more and more of who I am—and I’m enjoying watching her do the same! Love you, babe!

2. Second, I’m grateful to get to share who I am with my family. This summer we took a trip to Madden’s resort in MN to celebrate my parent’s 50th wedding anniversary. (It was actually their 52nd, because we had to postpone it twice due to Covid.)

I was nervous to be in the pools and lakes around them, but I could feel it was my only choice because I knew I wanted them to “know me”. And, how could that happen if I “hid me”?

Ultimately, I have to tell you…it was freeing to be me, as I am, who I am. 

I had the BEST time splashing around and biking and goofing around with my wife, niece, nephew, & sister. 🌊🏖🐟

So, I suppose, this is a gratitude post to thank those who have supported me over the years as I become more and more of who I am. 

Top of that list is my wife, Erin, but there are countless others. ❤️

If you’re reading this, thank YOU for being one of those people in my life too. I am deeply grateful. 🥹
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#lgbtqfamily #nonbinary
How to set a boundary? 🤔 . . . . #lgbtqia #lgb How to set a boundary? 🤔 
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#lgbtqia #lgbtqcommunity #emotionalhealth
What do you do if you’re telling a past story ab What do you do if you’re telling a past story about someone who has transitioned? 🤔 Share a 💯 if you agree ➡️🏳️‍⚧️🏳️‍🌈
7 things I got clarity on in 2022: 1. Good and b 7 things I got clarity on in 2022: 

1. Good and bad are labels. All things are experiences. 

2. Maturity is taking full responsibility for oneself. 

3. Having a loving, conscious relationship with myself is a core value. 

4. Emotions do not mean that anything has to be done. 

5. When I am in congruence with what I want, I have it. 

6. I have permission from myself to stop doing anything that doesn’t lead to my peace and empowerment. 

7. Stepping toward emotions and being able to feel them is a superpower. It determines the quality of my life. 

(Are there any above that you’d like me to further explain?)
 
Most importantly, which # above resonates with you? ⬆️

Happy New Year, y’all! 🎊🥳
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#lgbtqcommunity #lgbtqiaplus #lgbtsupport #nonbinary #trans #selfgrowth
Interview with Jenny Nguyen, Founder of the Sports Interview with Jenny Nguyen, Founder of the Sports Bra—The World's 1st Bar to Only Play Women's Sports - shorturl.at/doGHZ

I'm excited to introduce you to today's #podcast guest, Jenny Nguyen, who is a professional chef, elite athlete, and entrepreneur.

I invited Jenny onto the podcast because she has done something extraordinary that is long overdue: She has opened up a sports bar that exclusively plays women's sports!

Despite extensive research, Jenny hasn't found another sports bar worldwide that ONLY plays women’s sports.

Given that it's nearly 2023, this is mind-blowing. As a lifelong athlete, I find her vision compelling and inspiring.

Aptly called the "The Sports Bra", the venue is putting Jenny's culinary skills on display alongside women's sports worldwide.

The Sports Bar has taken its mission a even further by partnering with and elevating other local, women-owned businesses.

Specifically, it:

1. Sources its grass-fed beef from @CarmanRanch, an ranch run by Cory Carman, a third gen rancher out of Wallowa, Oregon).

2. Sources its alcohol from Freeland Spirits, an all-women owned and operated distillery out of NW Portland.

3. Has furniture built by @girlsbuild_org, a non-profit organization headed by @ktmhughes in Portland, OR, that teaches carpentry and construction skills to young girls as a path to empowerment.

Since opening the Sports Bra this April, people have come from ALL over the U.S. and the world to experience it—including many professional female athletes.

To learn more about Jenny as she makes history, features women's sports, and elevates women-run businesses, listen to the episode here:

shorturl.at/doGHZ

Or, you can check out the Sports Bra at:

@thesportsbrapdx
TheSportsBraPDX.com/

Have you heard of the Sports Bra or been out to experience it in person?

#lgbtqiaplus #womenownedbusiness #lgbgtqia #lgbtqcommunity #womenssports #womeninsport
Over this recent holiday stretch, we… - enjoye Over this recent holiday stretch, we… 

- enjoyed some quiet time at home
- got a sauna delivered (but not yet installed)
- decorated for the holidays
- baked a bunch
- visited our favorite farm
- did some sight seeing
- and perhaps, most importantly, survived the cold snap along with our feather friends (who lived in the garage for a few days so we could heat them with a space heater) 🥶🐔

How have the holidays treated you…and did you get hit by the winter storms? ❤️🎁☃️❄️
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