6 Proven Dangers of Belly Fat and How To Reduce It


Maintaining a trim body can be difficult, but on the positive side, it could add to your self-confidence and healthy lifestyle. On the contrary, age plays a role in making that tummy of yours pop outside. Avoiding a larger waistline can be done only by following a strict healthy diet including regular exercises such as cycling, crunches, walking, running, jogging etc.

Belly Fat

You need to understand that a larger waistline can lead to heart diseases, cancer or even diabetes. Also, putting on weight can happen at a quick rate, but reducing or curbing body fat deserves a lot of dedication as you will have to restrict yourself to a healthy diet. This article will focus on some of the dangers of getting a belly and it may affect your lifestyle at large.

Facts About Belly Fat

There are many reasons for a larger waistline and here are some interesting facts that you need to know about putting on a watermelon-shaped tummy.

  • Excess stress, eating junk food, sugary soda drinks, lack of regular exercising and consuming excess alcohol are the main triggers of getting a belly.
  • Adding lettuce, oatmeal, almonds, avocado (Butter fruit) and mushrooms can burn belly fat.
  • Did you know that following a healthy diet alone cannot burn belly fat? You will have to exercise regularly in order to burn it, curb it and stay healthy.
  • Fast foods, instant foods or processed foods is the mother of all weight gainers. Stay away from junk food and reducing the binge eater in yourself.
  • Did you know that hanging around with diet-conscious friends can influence your thinking of adopting a healthy diet? Well, you know what to do now.

6 Dangers of Belly Fat

Firstly, you need to understand that body fat can accumulate in all sorts of places and may make you feel that your wedding is turning into a disaster. Accumulation of body fat can happen in two constructive ways such as pear-shaped one and an apple-shaped fat. Here are the dangers associated with developing belly fat.

1. Heart Disease

According to a study by Euroaspire V, a survey was conducted on cardiovascular disease prevention and diabetes that stated people with excess belly fat are at risk of developing heart diseases. The study also found that individuals with excess abdominal fat were more prone to developing heart disease. It also went out to prove that individuals who had a larger waistline followed unhealthy lifestyles habits and uncontrollable blood pressure that had increased their risks of developing diabetes. Thus, the very first danger of belly fat is that it could leave you with a heart disease that can prove to be fatal for you in the long run.

2. Type 2 Diabetes

According to a study by the University of Oxford, excessive belly fat causes type 2 diabetes. The study also stated that fat has the tendency to be deposited on the abdomen that leads to type 2 diabetes. However, if it gets deposited on the hips, it may mean that the person has lower risks of developing this disease. Thus, all body fat is dangerous, especially the one that is accumulated in your belly because this ultimately leads to type 2 diabetes.

3. Respiratory Compromise

Respiratory compromise refers to difficulty in breathing or breathing insufficiency that can lead to the death of the person. If you are on the heavier side, then you will have to adapt to a healthy diet and follow a healthy lifestyle that will help your breathing. Having belly fat can also lead to difficulty in breathing and other respiratory problems.

4. Migraine

According to a study by the Philadelphia’s Drexel University College of Medicine, belly fat causes migraine headaches after the team of researchers conducted a survey of 22,000 members and measured waist circumference, abdominal obesity. Also, based on the results, the study stated that women were more likely to suffer from migraines than men.

5. Cancer

According to a study by the Michigan State University in East Lansing, more belly fat increased risks of cancer. When taking samples into the study, researchers figured out that non-cancerous cells could turn out to be tumours and this is caused by a fat protein that has its existence in one’s belly. Other than the type of cancer that belly fat would cause, the research states that a fat protein found in your belly develops cancerous cells.

6. Loss of Memory

Excessive belly fat is said to shrink your brain and lead to dementia in the long run. This indicates that the greater the amount of belly fat, the more your brain shrinks thus leading to dementia. Dementia is a state of memory loss that can disrupt a person’s everyday working. You wouldn’t want to get yourself in that condition and so make it a point to adopt new lifestyle changes and practice a healthy diet.

Must Avoid Things From Getting Belly Fat

Putting on weight is easy but burning it down can be a difficult affair for you to deal with. Burning belly fat naturally is no easy task, but the results are long lasting. Here are some simple tips that you will have to follow with dedication. Also, you need to keep in mind that you cannot burn belly fat by simply sticking to a healthy diet, instead, you will also have to regularly exercise to burn it down. Here is what you need to do.

What To Avoid  Why
Sugary Soda Drinks  Sugary soda drinks can be your sweet citric juices or energy drinks that contain fructose which has weight gaining capabilities. Consuming these drinks will aid in storing them in your belly and thus leading to weight gain. So avoid consuming it.
Less Sleep It is proven that you must have undisturbed sleep for a minimum of 7 hours as this will ensure that you stay healthy and keep all your organs functioning well. On the contrary, less sleep can make stress more and this leads to binge eating and thereby weight gain.
Tea/Coffee Consuming tea/coffee would be a quick way to gain weight and this is because of the sugar it contains. Rather you can substitute this by consuming green tea as it is a good weight loss agent and will help you stay fit and healthy.
Cooking Oil Avoid cooking with cooking oil. Instead, use coconut oil as this will decrease the amount of fat in your body.
Avoid Stress Heavy stress leads to a person becoming a binge eater. This leads to weight gain and may cause further medical complications. Stress can make you gain belly fat quickly by triggering adrenal glands to produce cortisol (stress hormone). This stress hormone increases abdominal fat.
Avoid Alcohol Excessive alcohol consumption makes you gain weight. Drinking makes a person obese and as a result, you tend to eat more under alcohol consumption. This leads to gaining weight, especially around the tummy.

Must-Do Things To Lose Belly Fat

Burning belly fat involves a healthy diet and regular exercising. Here is what you must do in order to burn belly fat and stay fit.

Must-Do Things Why
Aerobic Exercise  This type of exercising will help you burn calories the natural way. Some of these exercises include swimming, jogging, walking, cycling, boxing and rowing.
Weight Lifting  This is a type of strength training exercise that helps you gain muscle mass. This form of exercise will help you burn abdominal fat and keep you healthy.
High-Protein Diet Protein is a good weight loss agent and it must be consumed wisely in order to control your weight. Some of the foods that contain high amounts of proteins are eggs, yoghurt, cheese, milk etc.
Healthy Foods  A healthy lifestyle begins with a healthy diet that you need to stick to. Make sure you add yoghurt, green tea, banana, avocado etc. to your healthy diet as all of these foods help reduce belly fat.
Fatty Fish Fatty fish are rich in protein and omega 3 that can aid in reducing belly fat. 2 to 3 servings of fatty fish per week is recommended that you consume. Some examples of fatty fish include salmon, sardines, mackerel etc.

Unlike most television advertisements you see on burning belly fat, there is no magical way to do it. All you need to do is to keep your mind strong and stick to a healthy diet and exercise regularly. Probiotic drinks can benefit you in losing weight, but regular exercise is of utmost importance. If you really want to look trim and fit, then this is the ultimate sort of commitment you need to decide upon.


Regular exercise and a healthy diet will help you burn that belly of yours. But what matters most is your commitment and determination of setting parameters towards achieving this. Here are some frequently asked questions that will give you an insight into how you can achieve this.

  1. What are the foods that burn belly fat?

Maintaining a healthy diet can be the trick towards staying fit and developing a healthy lifestyle. So how do you do this? In order to burn belly fat, make it a point to add salmons, almonds, lettuce, avocados and oatmeals on your regular diet. Also, keep in mind that you need to regularly exercise in order to burn belly fat quickly.

  1. How does stress make you gain weight?

Excess stress is called chronic stress that can lead to binge eating which in turn makes you put on more weight. However, this adds to belly fat and leaves you obese. Meditation, walking down a park or talking to someone about your problem can relieve you of stress. Maintaining a stress-free life can help you keep a light head and go about your daily tasks.

  1. What exercises will help you burn belly fat?

Crunches, cycling, walking, vertical leg crunches, reverse crunches, running and swimming are some basic exercises that will help you burn belly fat. You need to follow a healthy diet and along with it a regular exercise routine.


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