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Fat Above The Belly Button- Causes and How to Get Rid of

Many of us have been there, as we’re staring at the mirror after a shower, our eyes inadvertently land on that blob of fat above the belly button. This fat above the belly button can be very stubborn in a sense that it’s very difficult to get rid of.

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Determination and willpower are the keys to trim this fat down, however, a proper knowledge about the nature of this fat and its causes is indispensable to reach the desired body shape. With that being said, let’s get into more details on this cursed ‘fat above belly button’.

Table of Content

What is Fat Above The Belly Button?

In order to know what fat above the belly button actually is, we have to first understand how fat is distributed in our abdomen. Generally, fat is present in two forms:

Subcutaneous Fat

The fat which resides just under the skin but outside of the abdominal cavity is the subcutaneous fat. This form of fat is actually essential for maintaining body temperature and providing necessary protection.

Visceral Fat

The other form is the visceral fat which is our culprit for today, the fat above the belly button.

Our stomach is full of various delicate organs. It is essential that they remain well-cushioned and protected as we get about our day to day lives with all the running, jumping and what not.

That’s where the visceral fat comes in. This layer of fat surrounds all the organs and prevents them from being damaged by colliding with one other. Thus, this layer of fat is essential for the body.

However, when the levels of fat in our body increases, they accumulate in this visceral layer and causes the outward appearance of fat above the belly button.

5 Causes of Fat Above Belly Button

 Fat Above the Belly Button

A variety of factors can cause the accumulation of fat, some of them are given below:

1. Genetics

Genetics play a very important role in determining how much body fat a person has. Someone with a bad lifestyle having good genes may not get fat even after eating McDonalds every day.

Again, if someone inherits really bad genes, all the greens and exercising might not be enough to keep a slim abdomen.

However, these cases are extreme and most people don’t have such bad nor good genes. But still, there can be a predisposition to gaining fat for some individuals with a moderate lifestyle because of genes.

2. Hormones

Hormonal factors also are important in terms of weight gain. A hormonal imbalance can cause accumulation of fat. The reason is that hormones are the substances which determine in part, how much fat is to be stored and how much is to be used for energy.

Too much or too excess of hormones like testosterone, estrogen, progesterone, insulin, glucagon, thyroid, etc. can cause the blob of fat above the belly button. However, these disease conditions are accompanied by other signs and symptoms. If you suspect that you have them, it’s best to see a doctor.

3. Menopause

Weight gain after menopause is quite common. After menopause, there is a change in the levels of the hormones estrogen and progesterone. Thus, due to this reason, fat builds up above the belly button.

With all of those medical conditions out of the way, let’s talk about lifestyle choices contributing to fat accumulation.

4. Diet

Diet is perhaps the most important lifestyle choice which determines the level of fat in the body. Excessive intake of calories as a whole as well as too much fatty or sugary foods contribute to developing fat above the belly button.

The reason is because the body receives calories beyond the amount that is utilized or burned. So, the excess calories are ultimately converted to fat and stored.

5. Lack of Exercise

Nowadays, it’s very difficult to get enough physical activity in the digitized world. Most of us lead a sedentary lifestyle. This lack of movement and exercise is the reason why less fat is burned ultimately leading to accumulation of fat above the belly button.

Some other factors which may not directly cause fat deposition, but may contribute to excessive fat deposition. They include a stressful lifestyle, unhealthy sleeping habits with too much or too little sleep, aging process, smoking etc.

How to Know if You Have too Much Belly Fat?

Some of us might actually be confused as to whether we have too much or normal amounts of body fat. While it depends totally on your view of your ideal body image, it doesn’t hurt to know where you stand in comparison with what is considered ‘healthy’. Two methods are commonly used in this case:

Measuring the circumference of the waist

By using a measuring tape, you can measure the circumference of your waist at the level of the belly button. Normally, the value is under 40 inches for men and 35 inches for women, however it may vary depending on the region where you reside.

Measure Belly Fat

Measuring the ratio between waist and hip

You can measure the circumference of your hip and then divide the waist circumference by the hip circumference to determine what’s called the waist hip ratio. For men, the normal value is under 0.90 and for women, it is below 0.85.

Complications for Fat Deposit Above Belly Button

While it is aesthetically displeasing to have to move around with a ‘food baby’ all the time, the health effects are more serious. Increased levels of visceral fat, that is, the fat above the belly button can have the following effects:

Increased proclivity towards heart disease

Increased fat can clog the blood vessels of the heart and thus increase the risk of getting coronary heart disease, sudden cardiac death, heart attack, etc.

Increased risk of disease associated with blood vessels

Excessive fat can make arteries narrower and thus increase the blood pressure. High blood pressure, in and of its own, has a plethora of deadly complications.

Brain damage

The much-feared brain disease, stroke is caused when the blood supply to portions of the brain suddenly stops. And the most common risk factor for developing stroke is, you guessed it, too much fat in the body. High levels of fat also increase the risk of developing other neurodegenerative diseases, like Alzheimer’s disease, dementia, etc.


Fat accumulation brings with it, a variety of metabolic derangement as well as other problems. Due to this, the risk of various cancers, including breast cancer, colon cancer, etc. increase.

Glucose Metabolism Derangements

Impaired glucose tolerance as well as increase in the risk of developing type 2 diabetes are associated with high levels of fat.

The description may seem daunting and you shouldn’t worry about having these conditions right away if you have some excessive belly fat.

However, the association between these diseases and fat has been proved without a shred of doubt. So, it’s best to not get too comfortable with too much fat and work on plans to reduce it.

12 Best Ways to Get Rid of The Tummy Tuck

Before we get into the methods of weight loss, it’s important to clear up a misconception. Many people believe that there is some way to get rid of only belly fat, a method called ‘spot reduction’.

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However, such a thing simply isn’t possible. Rather, the whole fat of the body has to be burned gradually and that’ll lead to lowering of belly fat. With that out of the way, let’s talk about how it may be possible to lose the dreaded fat above the belly button:

1. Exercise

Exercising is an important component when it comes to fat loss. In the most basic sense, more exercising means more calorie loss. And more calorie loss means more fat has to be burned. Although it is not quite this simple, this basic principle should always be remembered as exercise always improves the chance of fat loss. Check this video on best exercise for fat above belly button.

2. Aerobic Exercise

The other name of aerobic exercise is fat burning exercise. It is called so for a good reason. Aerobic exercises like jogging, swimming, riding a bike, and even walking can help with fat loss. The CDC recommends aerobic exercise for 1 hour every day for 5 days a week. These exercises burn fat while you’re performing them. Another added effect is that they offer a ‘boost’ in metabolism which lasts for several hours after the exercise. This boost promotes increased fat utilization and hence trims down the fat above the belly button.

3. Strength Training

It may not seem very beneficial to do strength training to increase fat burning, but it has its benefits. Strength training increases muscle mass. And more muscle will need more energy to function. Hence, strength training is pivotal in terms of fat loss. It is advisable to target the different muscle groups individually and work on increasing their mass. Not only will you lose fat, but also get a buff body!

4. Increasing general physical activity

With the goal of weight loss in mind, another strategy you can implement is to increase the amount of physical activity in general. For example, you can try taking the stairs more often, walking to the convenience store or to get coffee, go for walks, use your bike instead of a car, etc. These small changes in the daily activities can go a long way to boosting metabolism and thus to burning fat.

5. Yoga and others:

Yoga, though unexpected, can contribute to losing fat. Yoga increases the tone of various muscles, improves lung and heart function. Another beneficial effect of yoga is that it relieves stress and anxiety and encourages a healthier lifestyle. These positive effects too contribute to losing body fat.

Besides, specific exercises can be done to strengthen the underlying abdominal muscles. Some of them are plank, pilates, leg raise, Russian twist, crunches, boat pose, etc.

6. Dietary Changes:

Improving diet is probably the most important step to decrease upper belly fat. As they say, you are what you eat. So, dietary control is an effective method of reshaping your body. The following guidelines can be followed in order to reduce fat:

7. Easy with the calories:

A decrease in the daily calorie intake will ensure that less fat accumulates and more fat burns. So, calorie counting and then caloric restriction will definitely help in fat loss.

8. Reduce Fat:

It goes without saying that in order to reduce upper belly fat, it is essential to cut down on the fat uptake. Thus, foods containing harmful fat, like trans and saturated fat (butter, margarine, shortening, beef or pork fat) should be avoided. It is also essential to increase the uptake of helpful fat HDL containing foods like sea fish oil (salmon, mackerel, sardines), olive oil, nuts, etc.

9. Less Refined Sugar:

Refined sugar is one of the most dangerous commonly available items of these times. The excess sugar which goes into the body, if not used, ultimately is converted into fat. So, it’s best to avoid cold drinks, artificial juices, sugar, and desserts as much as possible. However, treating yourself occasionally is accepted and actually makes the experience more rewarding!

10. Get Your Protein:

Proteins are the building blocks of the body. Not only do they take longer to digest, they also make you feel full. Proteins boost metabolism as well as helps in muscle gain. Thus, incorporating more proteins into the diet can help in trimming that belly fat! So, it’s time to start incorporating eggs, sprouts, fishes, beans into the diet!

11. Cut Down on the Salt

Salt or sodium chloride, although a vital component for the body, is very harmful in excessive amounts. Salt retains body water and hence makes the abdomen bloated. So, it’s best to cut down on the salt intake.

12. Greens are Your Friends

When it comes to fat loss, fruits and vegetables are key players. Their high fiber content decreases fat absorption and also gives a sensation of fullness, hence decreasing further food intake. They also help in reducing the cholesterol levels. So, it’s time to double on that salad, but drop the mayo!

There are several other food items which can help in reducing fat above the belly button, like green tea, herbal tea, coffee, vitamin d containing food like tofu, leafy greens, whole grains, brown rice, brown bread, etc.

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Lifestyle Changes to Get Rid of Upper Belly Fat

Aside from the harsh dietary restrictions and strenuous exercising, some other methods too can help reduce fat above the belly button:

  • Eating slowly and chewing the food properly
  • Drinking plenty of water, because water has a heat generating effect and thus burns fat
  • Getting around 7-9 hours of sleep.
  • Avoiding stress as much as possible
  • Quitting cigarette smoking
  • Refraining from alcohol consumption as much as possible
  • Having good posture

Why Can’t You Lose Upper Belly Fat

It can be frustrating to see that all your efforts to reduce body fat isn’t going your way. There are several reasons for this:

  • Having too much expectation can be detrimental if you’re not making progress fast enough. So, it’s best to take it slow, as they say, slow and steady wins the race.
  • Not tracking calories because numbers are very important. It is so easy to misjudge how much calories we’re actually taking.
  • Overestimating workouts too is a common cause. While exercising does help in boosting metabolism, it doesn’t mean that exercise alone is enough.
  • Not eating enough proteins and fibers is another thing people do on the road to reducing food intake. Adequate proteins and greens are absolutely necessary for weight loss.
  • Eating too much of low-calorie diet foods which ultimately sums up to be more than the regular amount of a normal food.
  • Not lifting weights because it doesn’t sound relevant
  • Eating too less calories which ultimately makes people eat more unhealthy food later on or puts the body in a starving state with muscle breakdown and other harmful effects.

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Bottom Line

Excessive fat above the belly button is a health risk and definitely isn’t the ideal figure. So, it is important to put effort and determination in order to reduce this fat as much as possible.

However, all the effort simply isn’t enough sometimes if you inherit bad genes.

Thus, it is advisable to lead a healthy life and to try as much as possible to reduce this fat and be content with whatever body you get out of that effort.

The FAQs About The Fat Above Belly Button

There are reason add fat above your belly button and may ways to get rid of upper belly fat under breasts. We have been asked from many of our readers how they can get rid of upper stomach fat roll. Below we have tried to find some answers of a few questions.

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