Hard belly fat – Causes and Solution

Belly fat exists in two main forms: soft belly fat and hard belly fat. If soft belly fat is a layer of fat that accumulates under the skin and is formed due to an unhealthy diet and inactivity, then hard belly fat is more harmful to health and men are more likely to develop this hard belly than women.

What is hard belly fat?

Hard belly fat, also known as visceral fat, Hard belly fat is located deep inside your abdomen, around your organs, where you can’t see it. In other words, it lies behind your stomach muscles. The more visceral fat you accumulate, the more muscle gets pushed out. Thus, your belly looks and feels hard even though the fat behind it is actually soft. If soft belly fat is a soft, visible layer of fat, then hard fat is located deep under the skin, invisible and causing more harm to health.

 What causes hard belly fat?

Visceral fat is often caused by a sedentary lifestyle, eating too many high-fat foods, poor sleep, aging, and even genetics. As the fat is formed and grown, it triggers hormones and inflammatory substances, increasing the likelihood of chronic diseases. Besides, hard belly fat is also linked to metabolic disturbances, heart disease, type 2 diabetes, breast cancer, etc.

How to reduce hard belly fat

  1. Reduce calories wisely

Instead of extreme diets, simply increase the proportion of nutrient-rich, low-calorie foods on your plate and reduce foods that are high in calories and low in nutrients. For example, you can get plenty of fresh fruits and vegetables (especially the green, non-starchy ones), as well as lean proteins and good fats, like chicken, fish, and legumes. This can help you limit the substances that are not good for your body and lose fat.

  1. Eat More Protein

Protein boosts hormones that make you feel full, so you feel full longer than when you eat other foods. That means you will curb your hunger and your stubborn belly fat will start to “melt”.

  1. Eat plenty of fruits and vegetables.


Fruits and vegetables are rich in nutrients and provide plenty of fiber, which promotes good digestion. In addition, eating vegetables will help you eat fewer calories but still keep you feeling full. Try adding dishes like tomato salad, tuna salad, etc. For a long time, choose vegetables with high water content, such as cucumbers, celery, broccoli, and zucchini, to keep you full longer.

  1. Abstain from alcohol.

Alcohol is a high-empty calorie drink, which means it contains little or no essential vitamins and minerals, but instead the calorie content of alcohol can cause excess weight and gain visceral fat. So want to lose some belly fat? Cut down on your alcohol consumption.

  1. Rest Up


Research suggests that a lack of sleep can cause an increase in belly fat, so try getting more shuteye if you’re currently lacking. To do so, practice good sleep hygiene with the following habits:

  • Keep a consistent sleep schedule.
  • Sleep in a dark, cool, and quiet room.
  • Try relaxation techniques before bed.
  1. Manage Tress Level

Cortisol, known as the stress hormone, is associated with a higher percentage of belly fat and weight gain. In fact, people with long-term high cortisol levels are more likely to have belly fat. Therefore, keep your mind in a state of comfort and relaxation and limit stress. You can also Play yoga and do meditation not only to help your belly be fit but also to make your life healthier.


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