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Too much belly fat is bad for your health. It is a risk factor for diseases such as metabolic syndrome, type 2 diabetes, heart disease and cancer (1). The medical term for unhealthy belly fat is visceral fat, which refers to fat that surrounds the liver and other organs in your abdomen. Even people with a normal weight and too much belly fat have an increased risk of health problems (2). Here are twelve things that can cause belly fat.

1. Sugary food and drink
   Many people consume more sugar every day than they realize. Examples of sugary foods include pastries and sweets, as well as the supposedly healthier options, such as bread and fruit yogurt. Soft drinks, coffee and tea are some of the most popular drinks in which sugar is added. Observational studies have found a link between high sugar intake and excessive belly fat. This is due in large part to the high fructose content of added sugars (3, 4, 5). Both regular sugar and grain syrups contain a lot of fructose. Regular sugar contains 50 percent and corn syrup 55 percent fructose. In a controlled study of overweight and obese people who consumed 25% of calories in the form of fructose-containing drinks, there was a decrease in insulin sensitivity and an increase in belly fat (6). Another study reported a reduction in fat burning and digestion in people who followed a similar high-fructose diet (7). While too much sugar in any form can lead to weight gain, sugary drinks are the main culprits. With soda and other sweet drinks, you get large amounts of sugar in a short time. In addition, studies have shown that liquid calories do not have the same effect on appetite as calories from solid foods. When you drink calories, you don't get full and you don't compensate for your calorie intake by eating less (8, 9).

Bottom Line: Regularly consuming sugary foods and drinks may cause belly fat.

2. Alcohol
   Alcohol can have both positive and negative effects. When consumed in moderation, particularly in the form of red wine, it may reduce the risk of heart attack or stroke (10). However, too much alcohol can lead to inflammation, liver disease and other health problems (11). Some studies have shown that alcohol interferes with fat burning and that excess calories from alcohol are partly stored as belly fat — hence the term "beer belly" (12). Studies have linked high alcohol consumption to weight gain around the waist. One study found that men who drank more than three glasses of alcohol daily were 80% more likely to have too much belly fat than men who drank less alcohol (13, 14). The amount of alcohol consumed within 24 hours also seems to play a role. In another study, drinkers who drank less than one glass daily had less belly fat than those who drank less frequently, but took four or more glasses on the "drinking days" (15).

Bottom Line: Heavy alcohol consumption increases the risk of several diseases and is related to too much belly fat.

3. Trans fats
   Trans fats are the unhealthiest fats on earth. They are produced by hydrogenating unsaturated fats to make them stable. Trans fats are often used to extend the shelf life of packaged foods, such as pasta, pastries (mixes) and crackers. Trans fats are associated with inflammation. This can lead to insulin resistance, heart disease and other diseases (16, 17, 18, 19). There are also a number of animal studies that show that dietary patterns containing trans fats can cause too much belly fat (20, 21). At the end of a six-week study, monkeys on a diet made up of 8 percent trans fat had gained weight and had 33 percent more belly fat than monkeys that ate 8 percent monounsaturated fatty acids. Both groups consumed just enough calories to maintain their weight (21).

Bottom Line: Trans fats increase inflammation and may lead to insulin resistance and the accumulation of belly fat.

4. Too little exercise
   An inactive lifestyle is one of the biggest risk factors for poor health (22). In recent decades, people in general have become less active. This has likely played a major role in the increasing number of obesity cases, including abdominal obesity. A large study between the years 1988 and 2010 in the US found that there is a marked decrease in the amount of exercise and an increase in the weight and waist circumference of men and women (23). Another observational study compared women who watched more than three hours of TV daily with those who watched less than an hour a day. The group that watched more TV was almost twice as likely to be severely obese as compared to the group that watched less TV (24). A study also shows that an inactive lifestyle contributes to the return of belly fat after losing weight. In this study, researchers report that people who did strength training or aerobic exercise for one year after losing weight were able to prevent the return of belly fat, while those who didn't exercise gained 25 to 38 percent more belly fat (25).

Bottom Line: An inactive lifestyle can increase belly fat. Strength training and aerobic exercise can prevent the return of belly fat after losing weight.

5. Low-protein diet
   Getting enough protein is one of the most important factors in preventing weight gain. High-protein diets provide satiety, speed up digestion and may lead to lower calorie intake (26, 27). A low protein intake, on the other hand, can cause belly fat in the long run. Several large studies have shown that people who took the most protein had less excessive belly fat (28, 29, 30). In addition, animal studies showed that the hormone neuropeptide Y (NPY) leads to more appetite and belly fat. Levels of this hormone increase when protein intake is low (31, 32, 33).

Bottom Line: Low protein intake can lead to hunger and the increase in belly fat. It can also increase the hunger hormone NPY.

6. Menopause
   During menopause, it is very common for belly fat to increase. During puberty, the hormone estrogen sends a signal to the body to store fat around the hips and thighs in preparation for an eventual pregnancy. This subcutaneous fat is not dangerous, but it can be very difficult to get rid of in some cases (34). Menopause officially occurs one year after a woman has had her last period. Around this time, estrogen levels drop dramatically, causing fat to be stored around the abdomen, rather than at the hips and thighs (35, 36). Some women suffer from this more than others. This can be genetically determined, or have to do with the age at which menopause begins. One study found that women who have gone through menopause at an earlier age gain less belly fat (37).

Summary Hormonal changes during menopause cause fat to be stored as visceral fat in the abdomen rather than at the hips and thighs.

7. Wrong gut bacteria
   Hundreds of different types of bacteria live in the intestines, mainly in the large intestine. Some of these are beneficial to health, while others are harmful. The bacteria in the gut are also known as the gut flora or microbiome. Healthy intestines are important to maintain good resistance and prevent disease. An imbalance of gut bacteria increases the risk of developing type 2 diabetes, heart disease, cancer and other diseases (38). In addition, there is evidence that shows that an imbalance of the intestinal bacteria can lead to weight gain, including around the abdomen. Researchers have found that obese people have more Firmicutes bacteria than people of normal weight. This type of bacteria has also been shown to increase the number of calories absorbed from food (39, 40). One animal study found that bacteria-free mice gained significantly more weight from fecal transplants of bacteria associated with obesity, compared to mice that received bacteria associated with thinness (40). Studies in slender and obese twins and their mothers have confirmed that certain gut microbiota influences weight gain and where it is stored (41).

Bottom Line: An imbalance of the gut flora can cause weight gain, including the increase in belly fat.

8. Fruit juice
   Fruit juice is a sugary drink with an undeservedly healthy image. Even unsweetened juice from 100 percent fruit contains a lot of sugar. 250 ml of apple juice and cola both contain 24 grams of sugar. The same amount of grape juice contains a whopping 32 grams of sugar (42, 43, 44). Although fruit juice does provide vitamins and minerals, the fructose can also promote insulin resistance and belly fat. In addition, it is another source of liquid calories that you can easily consume too much, but which is not as satiating as solid food (8, 9).

Bottom Line: Fruit juice is a sugary beverage that can cause insulin resistance and belly fat if you drink too much of it.

9. Stress and cortisol
   Cortisol is an essential hormone for survival. It's produced by the adrenal glands and is known as the "stress hormone" because it helps your body respond to stress. Unfortunately, it can contribute to weight gain, particularly around the abdomen, when produced excessively. For many people, stress leads to overeating. Instead of spreading fat around the body, cortisol causes it to be stored in the abdomen (46, 47). Remarkably, women who have a wider waist compared to their hips produce more cortisol during periods of stress (48).

Bottom Line: The hormone cortisol, which is secreted in response to stress, may lead to increased belly fat. This is particularly the case for women with a wider waist.

10. Low-fiber diet
    Fiber is extremely important for good health and a good weight. Some types of fiber have a satiating effect, stabilize hunger hormones and reduce calorie intake from food (49, 50). In an observational study of 1114 men and women, soluble fiber intake was related to less belly fat. For every 10 grams of soluble fiber, there was 3.7 percent less belly fat accumulation (51). Diets that are high in processed carbohydrates have been found to have the opposite effect on appetite and weight. This can cause more belly fat (52, 53, 54). One large study showed that high-fiber whole grains were associated with less belly fat, while processed grains seemed to increase belly fat (54).

Bottom Line: A diet that is low in fiber but high in processed carbs may lead to increased belly fat.

11. Hereditary Factors
    Genes play a large role in the risk of obesity (55). It also appears that the storage of fat around the abdomen is partly influenced by genes (56, 57, 58). These include the gene for the receptor that regulates cortisol and the gene that codes for the leptin receptor, which regulates calorie intake and weight (58). In 2014, researchers identified three new genes that have been linked to a wider waist relative to the hip and abdominal obesity. Two of these were found only in women (59). However, much more research is required within this area.

Bottom Line: Genes appear to play a major role in a wide waist and the storage of excess calories in belly fat.

12. Insufficient sleep
    Sufficient sleep is crucial for your health. Many studies have linked poor sleep to weight gain, including the increase in belly fat (60, 61, 62). A large study followed 68,000 women for sixteen years. Those who slept five hours or less were 32 percent more likely to gain 15 pounds than those who slept at least seven hours (63). Sleep problems can also lead to weight gain. One of the most common sleep problems, apnea is a condition in which breathing is repeatedly stopped by soft tissue in the throat, causing the airways to become blocked. One study found that obese men with apnea had more belly fat than men without this condition (64).

Bottom Line: A short or poor quality night's sleep can lead to weight gain, including the increase in belly fat.

In conclusion
Many different factors can cause belly fat. There are a number of things you can do little about, such as your genes and hormonal changes during menopause. But there are many factors that you can do something about. Making the right choices in what you should and shouldn't eat, get enough exercise, and the way you deal with stress are all things that can help you lose belly fat. (with permission translated).

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