Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, then you need to make some lifestyle changes to solve it. Abdominal fat can take serious proportions if not curbed at the right time. No doubt, belly fat looks aesthetically displeasing, but what is more important is its affect on long term health.

It is very tough to remove visceral or abdominal fat especially, if the person happens to be really obese. If you are determined to lose belly fat, you have to make some sacrifices and be very patient. Forget your favourite pizzas and cakes; instead focus on green leafy vegetables and high fiber foods if you want to flaunt a slim waistline.

A change in diet and lifestyle might make you want to back out. But wait, don’t lose heart, the best way to get a slim waistline is exercising. The focus of this article is on the reasons why fat accumulates in the belly and some very simple exercise you can practice daily to lose the extra pounds from your abdomen.

belly fat1

Click here to view an enlarged version of this infographic.

Why Do You Get Belly Fat?

Some amount of belly fat is normal, it helps to cushion the bones and organs and provide protection. Well excess fat might become a cause of concern. Don’t worry; you can cut any type of fat by doing exercise and following a strict diet low on carbs. There are a number of reasons for belly fat in teens and adults.

a. Genetics:

Scientists have discovered that the number of fat cells you will develop depends entirely on your genes. If your parents or grandparents had excess belly fat, you too might have the same. Yes, it is true genetics is a determinant of how the fat is distributed.

You may have apple-shaped or pear-shaped body structure. Accumulation of fat occurs differently for different people, it actually depends on the body structure.For those who are pear-shaped, the fat tends to accumulate in the lower part of the body like the buttocks. But for those who are apple-shaped, your body tends to store fat around the middle section, thus resulting in fat accumulation around the belly. You must know that there are two types of belly fat, it is either visceral which accumulates around the abdominal organs or subcutaneous which occurs between the skin and abdominal wall.

b. Weak metabolism:

According to Mayo Clinic reports, as age increases the metabolism slows down and this cause belly fat. Women are more prone to belly fat than men.Weak metabolism is yet another reason.

You must have noticed that some of your friends eat a lot of sugar-based foods, fried foods or cold drinks. Yet they manage to keep a flat stomach. The reason being, they have a very high metabolism rate. If your metabolism is not good, you may have a bloated stomach. Thyroid conditions, diabetes and other medical conditions can be the reasons behind slow metabolism.

c. Hormonal Changes:

You might have heard the word ‘middle- age spread’. This means, as women progress towards their middle years the ratio of body fat increases compared to the body weight.During menopause, when the levels of estrogengoes down and the amount of androgens or male hormones increase then there is an increased risk of fat accumulation in the waist.Hormones actually regulate the fat concentration in the body, and your figure depends entirely on it!

d. Stress and hypertension:

Stress increases the levels of cortisol in the blood and it leads to fat accumulating in the body.

e. Diseases:

Women suffering from diabetes, breast cancer, sleep apnea, colorectal cancer, cardiovascular disease and hypertension, stroke and metabolic syndrome have fat accumulation in the belly.

f. Sagging muscles:

If the muscles around your abdominal area are saggy, they may lead to a fat belly. All you need to do is tone your belly to get slimmer waistline!

g. Poor posture:

Slouching is the main reason behind fat accumulation in the body.Learn to sit straight from your very childhood. Sitting with a curved back or spine may result in all the fat accumulation around your stomach area.

h. Sedentary lifestyle:

A sedentary lifestyle is one of the major causes behind the occurrence of belly fat. If you don’t indulge in any physical activity and spend most of the time sitting, watching T.V., reading etc., it is known as a sedentary lifestyle. Lack of regular exercise or not exercising at all can lead to fat storage around the belly area. In other words, being a couch potato will make you fat.

i. Overeating:

If you eat too much, that can also lead to weight gain and belly fat. Coupled with a sedentary lifestyle, it can have major consequences.

Belly fat is in fact the colloquial term for abdominal fat. According to medical experts, belly fat can be potentially dangerous. Excess of it can lead to a number of health problems including heart diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol, and can even lead to strokes or sleep apnea. You have to combat this problem before it gets too late.

[ Read: Aerobic Exercises for Belly Fat ]

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Mounika Raghavan

  • shwetasarawgi (Glam ‘n Gloss)

    slow metabolism is never a culprit , rather people normally dont have slow metabolism, unless they are suffering from thyroid disorder or Cushing syndrome, which is disorder of pituitary gland. Saggy Muscles don’t cause belly FAT. Belly Fat is caused by excess FAT deposition. Without incorporating Cardio in daily exercising fat burning is not possible. Yes exercising will tone the muscles but that doesn’t means that fat is reduced. There is no such thing as spot fat reduction.

  • Simrin

    Very helpful post mounica:) working out everyday atleast for 15 to twenty min is more than enough for getting a toned belly. Doing specific exercises that are apt and good for belly fat reduction helps in shedding off your belly easily:)

  • Aavani

    Good post:) I have tried similar exercises like these before but there was a slight change and once these are stopped then it gets back to the original state which is terrible, can u share how long should we be doing these ??

    • kelly

      you should do them all the time… the minute you stop working out the fat builds up again…

    • Bijoy.v

      Avani we need to practice this min 6 months half an hour daily.Then we can change this to 10 minute normal exercise.

  • shalini

    really tis is very useful for me. thanks

  • divya

    how many will it take to reduce the belly fat?

    • yo yo

      1 year

  • Amanda

    This is a horrible article – perfect example of someone who doesn’t know what they are talking about trying to give fitness advice. Happens all the time and is so frustrating to us fitness professionals. The only way to burn belly fat is to do high intensity exercise and full body strength training, coupled with a clean healthy diet, full of fruits and vegetables and lean protein, and devoid of salt/sugar/refined foods. Theres no secret, there’s no shortcut. Good luck all!

  • ali

    do these applicable for both men & women . Thank you

  • AlyB

    just a FYI, crunches are NOT a fat burning exercise. The plank poses and lunges are. But you start off this article with a huge misconception, that crunches take No.1 spot in terms of fat burning. Ladies, if you have a belly no amount of crunches are going to get ride of that. You may get some definition, but its going to on-top of your fat. Been there done that. Articles like this keep these myths alive.

    Work your whole body, do burpees and jumping jacks, russian twists and push ups. Your not going to get anywhere lying on the floor. Do what sucks, and dont listen to this BS

  • siva sai

    thank u mounika



  • Aisha

    Stomach is big

  • Mohini


  • Kritika Sharma

    nice @ @

  • damo

    Awesome post

  • Nasir

    Thanks a lot sweet mounika

  • Ishvi

    Awesome post!! Exercise was never my cup of tea. But when I practiced these exercises to lose belly fat I was really surprised and quite happy as I finally found something that really works. I recommend everyone to start following these fabulous exercises, because there is a big prize at the end of it.

  • P

    For TONING…..sure, these exercises are great………To REDUCE fat……..there are tens of better exercises than all of these (especially if you’re going to spend an hour doing them, as the article suggests).
    1. Calorie deficit
    2. resistance training (body weight is fine…….squatting, pull ups, push ups etc. all better at reducing BELLY fat
    3. Cardio – you HAVE to do it
    4. Eat better food
    5. Crunches for losing belly fat is laughable
    6. But better than nothing!


  • chandrasekar

    control ur tongue & stomach

  • Sujay

    good one…need to be careful for Reverse crunches as doing the way shown(i mean keeping the legs in a way shown in pic) could seriously stress ur back and out for that

  • nitsposta

    This article is of great help.

  • sush

    this really awesome but it will available as video then there wont be any confusion

  • Anjana

    its difficult for me to uplift my torso.i m just able to uplift my shoulder.plz can u help on improving in this regard


    Very much happy for this article. I have two lovely sisters who always
    complain about fat on their belly, when i showed them this article and
    told them it is gonna work they both gave it a try out and the testimony
    was awesome.


  • sonu

    Can I know any tips for cellulite removal from thighs. ?.

  • StyleCraze

    Hi, glad to be of help to you :-)