Why Does Belly Fat Increase After 30? Trained Gastroenterologist Explains
Radhika Hitkari | Dec 23, 2025, 12:32 IST
In this article, we will discuss why people gain fat after 30 years of age more than before, according to a gastroenterologist. Also, we will look into what factors influence the levels of fat in the body and how one can reduce their abdominal fat by following certain tips despite challenges.
Losing belly fat is sometimes very challenging for people as they struggle to lose weight. Many factors, like lifestyle, dietary changes, or even hormonal changes, can influence the accumulation of fat in the body. In a recent Instagram post by a California-based gastroenterologist, Dr Saurabh Sethi, who has taken training from AIIMS, Harvard, Stanford University, mentioned that people after the age of 30 are likely to have an increase in their belly fat without any huge dietary changes.
According to him, doing the same workouts does not provide people with much effective results, and even having small cheat days can lead to noticeable gains in the body.
Why People Gain fat after 30
As mentioned, by the gastroenterologist, people naturally lose 3-8% of muscle per decade and less muscle is equal to lower calorie burn when the body is at rest. According to him losing even 1 kg muscle reduces the daily energy burn of the body.
He further mentioned that 70-80% of glucose disposal is handles by the muscles and when the muscles drop the glucose remains in the blood for a longer time and can get stored as abdominal fat in the body.
As people age the level of insulin starts to reduce at a rate of 4-5% per decade. So when people consume the same amount of carbs like they did before its usually leads to more fat storage in the body and also increases the sugar levels in body.
Apart from that certain hormonal changes in the body after the age of 30, the growth of hormones and the levels of testosterone and estrogen in the body starts to reduce and the level of cortisol starts to increase. So as a result of these changes, the visceral fat(belly fat) in the body tends to get stored more rapidly than the subcutaneous fat. Dr Sethi mentioned that “this fat surrounds organs and worsens insulin resistance and inflammation.
This condition can get worsen in people if they suffer from fatty liver, pre-diabetics or diabetics or have high triglycerides, which leads to more fat into the abdomen and liver due to insulin resistance.
Make sure to consume protein which is 1.2-1.6g per kg of the body mass per day. It helps in boosting the metabolism levels of the body and strengthens the muscles.
Apart from doing daily exercise make sure to do strength training at least 3 times a week to reduce fat levels in the body.
Daily walking can be an effective method to maintain body fat and can also help in improve insulin sensitivity in the body.
Make sure to maintain a proper sleep schedule of 7 to 8 hours to maintain the body health and prevent multiple diseases.
Discover expert advice and the latest updates in Skin Care, Hair Care, Wellness, Dermatology, and more at Stay Young's guide to lasting beauty and holistic health!
Frequently asked questions (FAQs)
According to him, doing the same workouts does not provide people with much effective results, and even having small cheat days can lead to noticeable gains in the body.
Why People Gain fat after 30
As mentioned, by the gastroenterologist, people naturally lose 3-8% of muscle per decade and less muscle is equal to lower calorie burn when the body is at rest. According to him losing even 1 kg muscle reduces the daily energy burn of the body.
He further mentioned that 70-80% of glucose disposal is handles by the muscles and when the muscles drop the glucose remains in the blood for a longer time and can get stored as abdominal fat in the body.
As people age the level of insulin starts to reduce at a rate of 4-5% per decade. So when people consume the same amount of carbs like they did before its usually leads to more fat storage in the body and also increases the sugar levels in body.
Apart from that certain hormonal changes in the body after the age of 30, the growth of hormones and the levels of testosterone and estrogen in the body starts to reduce and the level of cortisol starts to increase. So as a result of these changes, the visceral fat(belly fat) in the body tends to get stored more rapidly than the subcutaneous fat. Dr Sethi mentioned that “this fat surrounds organs and worsens insulin resistance and inflammation.
This condition can get worsen in people if they suffer from fatty liver, pre-diabetics or diabetics or have high triglycerides, which leads to more fat into the abdomen and liver due to insulin resistance.
How to lose belly fat
Make sure to consume protein which is 1.2-1.6g per kg of the body mass per day. It helps in boosting the metabolism levels of the body and strengthens the muscles.
Apart from doing daily exercise make sure to do strength training at least 3 times a week to reduce fat levels in the body.
Daily walking can be an effective method to maintain body fat and can also help in improve insulin sensitivity in the body.
Make sure to maintain a proper sleep schedule of 7 to 8 hours to maintain the body health and prevent multiple diseases.
Discover expert advice and the latest updates in Skin Care, Hair Care, Wellness, Dermatology, and more at Stay Young's guide to lasting beauty and holistic health!
Frequently asked questions (FAQs)
- What is scientifically proven to get rid of belly fat?
Exercise seems to work off belly fat in particular because it reduces circulating levels of insulin. - Which body parts gain fat first?
Most people tend to accumulate fat either in their midsection or in their hips and thighs. But your genes, sex, age, and hormones could affect how much fat you have and where it goes. - Can drinking more water help with weight loss?
Water is more than just a thirst-quencher. It offers various benefits that can aid in weight loss.
