A spare tire stomach, also known as a lower belly pooch, refers to extra fat stored around the abdominal area. This stubborn fat that sits around the belly is quite common, especially as we age. But what causes it in the first place? Here we’ll explore the reasons you may develop a spare tire stomach and what you can do about it.
Why Do We Get Spare Tire Stomachs?
There are a few key reasons why spare tire stomach fat develops:
- Genetics – Some people are simply prone to carrying extra weight in their midsection. Genes can dictate where your body stores fat.
- Hormones – Hormonal changes with aging, especially drops in testosterone in men and estrogen in women, lead to fat storage around the belly.
- Diet – A diet high in refined carbs, sugar and unhealthy fats encourages visceral fat storage.
- Lack of exercise – Not getting enough physical activity causes fat to accumulate around the abdomen.
- Stress – High cortisol levels from chronic stress cause preferential fat storage around the stomach.
Let’s explore these common causes of spare tire stomachs in more detail.
Genetic Predisposition
Some individuals are simply prone to carrying excess weight around their middle section based on their genes. Your genetics regulate where your body likes to store fat when you gain weight.
Research shows that your genes can play a role in determining your body shape and where you store fat:
- Apple body shape – Fat storage around the midsection.
- Pear body shape – Fat storage around the hips and thighs.
Those with an apple-shaped body are genetically inclined to put on belly fat more readily than those with a pear-shaped body.
Hormonal Changes
Natural hormonal fluctuations and drops in hormones as we age lead to redistribution of body fat to the abdominal area. This contributes to the development of a spare tire stomach.
Menopause
In women, menopause causes a major drop in estrogen levels. This affects where fat is stored – more around the midsection after menopause compared to the hips and thighs before.
Andropause
The male equivalent of menopause is andropause, which involves a slow decline in testosterone. Low testosterone in men is linked to increased belly fat.
Cortisol
Chronic stress leads to elevated cortisol levels, and increased cortisol encourages fat storage around the stomach region. Stress can be a contributing factor to developing a spare tire.
Diet
Diet plays a major role in fat accumulation around the midsection. A diet high in certain foods can encourage visceral fat storage and promote belly fat.
Refined Carbs
Refined grains like white bread, pasta and rice cause spikes in blood sugar and insulin. This signals the body to store fat around the organs.
Sugar
Excess sugar from sodas, candy and desserts also spikes blood sugar and insulin, driving abdominal fat storage. Fructose found in sugary beverages appears to be especially damaging.
Trans Fats
Synthetic trans fats found in fried foods and baked goods promote inflammation linked to visceral fat gain around the belly.
Alcohol
Heavy alcohol consumption provides a lot of empty calories that can contribute to a spare tire stomach. It also impacts hormones and fat metabolism.
Lack of Exercise
Leading a sedentary lifestyle where you get little physical activity also allows belly fat to accumulate. Exercise helps reduce all over body fat, plus it specifically targets visceral fat.
Regular exercise, especially cardio, burns calories and prevents fat gain around the midsection. It also improves hormonal balance for less abdominal fat.
Chronic Stress
Ongoing stress stimulates the release of the hormone cortisol, which research shows preferentially increases abdominal fat storage over fat stored in other areas of the body.
Cortisol stimulates visceral fat accumulation, driving the development of belly fat. Stress management and relaxation techniques help lower cortisol.
Other Factors That Contribute to a Spare Tire Stomach
Some other factors that can lead to extra belly fat include:
- Smoking – Linked to abdominal obesity.
- Lack of sleep – Disrupts hormones that regulate appetite and metabolism.
- Medications – Steroids, antidepressants and antipsychotics may cause weight gain.
- Slow metabolism – A sluggish metabolism from thyroid issues can lead to weight gain.
- Insulin resistance – Can cause preferential belly fat storage.
Health Risks of a Spare Tire Stomach
While some belly fat is normal, an excessive spare tire stomach pooch can negatively impact your health in a few ways:
- Heart disease risk – Belly fat increases inflammation, cholesterol and triglycerides.
- Diabetes risk – Abdominal obesity is linked to insulin resistance.
- Cancer risk – Visceral fat may increase the risk of colorectal and breast cancers.
- Mortality risk – People with apple-shaped bodies have a greater risk of death.
Losing belly fat improves these health parameters and reduces disease risk. Even a modest 5-10% loss of body weight can make a big difference.
How to Get Rid of a Spare Tire Stomach
Here are some effective strategies to help get rid of abdominal fat and flatten your stomach:
Follow a Balanced, Low-Calorie Diet
Reduce your calorie intake to create a calorie deficit needed for weight loss, but make sure your diet is balanced and nutritious:
- Eat plenty of vegetables, fruits and lean proteins.
- Choose whole grains, nuts and seeds instead of refined carbs.
- Limit added sugars, sugary beverages and processed foods.
- Cook with healthy oils – olive, avocado, coconut.
Engage in Regular Exercise
Aim for 150-300 minutes of moderate exercise per week to encourage fat loss. Activities like brisk walking, swimming, cycling and strength training are great options.
Reduce Stress
Try yoga, meditation, deep breathing and other stress-relieving practices to lower cortisol and decrease belly fat storage.
Get Enough Sleep
Aim for 7-9 hours of quality sleep per night. Poor sleep disrupts metabolic hormones that control fat storage.
Drink More Water
Proper hydration supports metabolism and weight loss. Carry a water bottle and aim for 8 glasses of water daily.
Add Apple Cider Vinegar
Some research shows apple cider vinegar improves insulin sensitivity and lowers fasting blood sugar to help reduce belly fat.
Try Probiotics
Taking probiotic supplements may shift gut bacteria linked to less abdominal fat storage and weight loss.
Conclusion
Carrying extra weight around the midsection in the form of a spare tire stomach is quite common. But this abdominal fat is metabolically active and linked to poor health outcomes. Genetics, hormones, diet, inactivity and stress are the main drivers of excess belly fat. Following a balanced diet and active lifestyle can go a long way toward deflating a spare tire stomach. Implementing targeted strategies such as stress reduction, better sleep and probiotics supplementation can also help reduce stubborn belly fat.