Your growing belly is not just fat — it’s a health warning

Walk through any Nigerian city today and you’ll hear jokes about the “pot belly” — a sign of enjoyment, soft living, or “evidence of good food.” At social gatherings, it is teased. Among friends, it is sometimes admired. For many women, especially after childbirth, weight gain around the middle is dismissed as a normal body change that comes with age and motherhood.

But medical science tells a different story. Belly fat is not just about appearance. It is one of the clearest visible warnings that something potentially dangerous may be happening deep inside the body. That rounded stomach could be quietly increasing your risk of diabetes, heart disease, stroke, infertility, liver disease, and even certain cancers.

Fat that sits just under the skin — like on the arms, hips, or thighs — is different from fat that gathers deep inside the abdomen. Belly fat, especially the firm type that pushes the stomach outward, is called visceral fat. It surrounds vital organs like the liver, pancreas, and intestines. This fat is not passive. It behaves like an active organ. It releases inflammatory chemicals and hormones that interfere with how the body controls blood sugar, blood pressure, and cholesterol. Over time, this internal disruption lays the foundation for chronic diseases. So while someone may say, “I’m just adding weight,” what may actually be happening is organ-level stress.

One of the strongest connections doctors see is between belly fat and type 2 diabetes. Visceral fat makes the body less sensitive to insulin, the hormone that helps move sugar from the blood into the cells where it is used for energy. When insulin does not work properly, sugar builds up in the bloodstream. This can go on quietly for years. A person may feel fine while blood sugar levels are gradually rising and damaging blood vessels and nerves. By the time symptoms like excessive thirst, frequent urination, or blurry vision appear, the disease may already be well established.

Belly fat also affects the heart and blood vessels. It contributes to high blood pressure by interfering with how the kidneys regulate salt and fluids. It also raises unhealthy blood fats while lowering the protective type of cholesterol the body needs. The result is a higher risk of heart attacks and strokes. These conditions, once thought to affect mostly older people, are now being seen more often in Nigerians in their 30s and 40s. In many cases, a growing waistline was one of the earliest warning signs.

The liver is another organ that suffers silently. Excess visceral fat can lead to fat accumulation inside the liver, a condition known as fatty liver disease. Many people do not know they have it until it has progressed to serious inflammation or scarring. This is especially concerning because the liver plays a central role in processing nutrients, detoxifying the body, and regulating metabolism. When it is overloaded with fat, its ability to function properly declines.

Belly fat also disrupts hormonal balance. In women, it can interfere with ovulation and menstrual cycles, making it harder to conceive. In men, excess abdominal fat is linked to lower testosterone levels, which can affect energy, mood, muscle strength, and sexual health. What looks like a simple change in body shape can therefore have wide-reaching effects on reproductive and overall health.

Lifestyle changes are a major reason more Nigerians are developing central obesity. Diets have shifted toward more refined carbohydrates, fried foods, sugary drinks, pastries, and highly processed meals. These foods are quickly digested, causing spikes in blood sugar that promote fat storage, especially around the abdomen. Physical activity has also dropped. Many people sit for long hours at work, spend time in traffic, and relax in front of screens at home. When the body does not burn off the energy it takes in, the excess is stored as fat. Stress plays a role too. Financial pressures, job insecurity, and the fast pace of daily life increase levels of cortisol, a stress hormone that encourages the body to store fat in the abdominal area. Poor sleep, which is common due to late nights and busy schedules, further disrupts the hormones that control hunger and fullness.

Many people wrongly assume that only those who look obviously overweight are at risk of obesity-related illness. In truth, medical professionals say a person can have a fairly normal appearance — even slim arms and legs — yet carry dangerous levels of visceral fat deep inside the abdomen. This is why doctors pay close attention to waist size. A widening waistline often predicts future health problems more accurately than body weight alone. Excess belly fat signals that harmful metabolic changes, including insulin resistance and inflammation, may already be developing silently.

The encouraging news is that visceral fat responds well to steady lifestyle adjustments. Extreme dieting is unnecessary; consistency matters more. Start by moderating portions of starchy foods and filling half your plate with vegetables such as ugu, spinach, okra, cabbage, and carrots. Beans and other legumes add fibre that improves blood sugar control and keeps hunger in check. Reducing sugary drinks and snacks cuts hidden calories. Regular movement, good sleep, and stress control further help the body reverse abdominal fat gain.

Culturally, it may be time to rethink how we see the pot belly. It is not simply a sign of comfort or prosperity. In many cases, it is a visible signal of hidden strain on the heart, liver, pancreas and blood vessels. Your stomach may not ache, and you may still feel strong enough to go about daily life. But inside, serious changes could be taking place that raise your risk of serious illness in the years ahead. Paying attention to it now — through healthier habits and regular medical checks — could protect your health and add many active years to your life.