Sedentary lifestyle, poor diet and even genetics are some of the reasons that cause belly fat. Find out how to avoid this problem!
Get rid of the excess abdominal fat it is at the heart of many people. After all, just as important as maintaining a moderate weight and body fat percentage is keeping yourself healthy, the type of fat in your body stomach it can affect your health differently.
The two main types are visceral AND subcutaneous.
The first involves the liver and other abdominal organs. Therefore, having high levels of it is linked to a greater risk of having chronic diseases, such as metabolic syndrome, type 2 diabetes, heart disease and some cancers.
The second is the layer of fat that sits directly under the skin. This type has fewer health risks and acts as protection for the organs, as well as helping to regulate body temperature.
Having a large amount of subcutaneous fat, on the other hand, is linked to a greater amount of visceral fat, thus increasing the risk of health problems. For this reason, health professionals emphasize the importance of maintaining a healthy lifestyle to prevent excess of both types.
Thinking about it, we have listed some factors that can lead to an increase in abdominal fat. Look down!
Attitudes that increase abdominal fat
Sugary foods and drinks
In addition to foods that clearly have sugar, some have their addition in a more “disguised” way. This is the case, for example, with flavored yoghurts, breakfast cereals, muesli and protein bars and some drinks.
Furthermore, according to a study conducted by US researchers, a diet rich in sugary drinks, such as sodas, specialty coffees, fruit juices and energy drinks, is also associated with an increase in visceral abdominal fat.
As a result, there is a large intake of calories and sugar, with little or no nutritional value, and can lead to a temporary blood sugar spike followed by a crash, causing hunger pangs to build up faster and cravings arise. soon again, as another survey conducted in the United States points out.
So while all foods and drinks can be consumed in moderation, they’re best left for special occasions. Instead, opt for water, unsweetened coffee or tea, and more often whole, unprocessed foods.
Alcohol increases belly fat
As many already know, a study conducted in Iran found that heavy alcohol consumption can lead to inflammation, liver disease, some types of cancer, weight gain and many other health problems.
Furthermore, excessive consumption is associated with greater accumulation of visceral fat and a higher BMI. This then contributes to belly fat and overall weight gain.
Proof of this was a recent review of 127 studies, which found a relationship between alcohol consumption and abdominal fat.
Other studies have shown that high alcohol intake, with three drinks or more per day, is linked to weight gain, including abdominal obesity, especially in men.
So if you choose to drink, aim for no more than one or two drinks a day.
Trans fats increase belly fat
Usually found in baked goods and packaged foods, trans fats are often used in place of butter or lard, for example, to make products cheaper, and are among the worst fats for health.
According to research, this ingredient can cause inflammation in the body, which can lead to insulin resistance, heart disease, some cancers, and a number of other diseases.
For this reason, the American Heart Association, in the United States, recommends avoiding much or completely the consumption of foods with artificial trans fats.
Sedentary lifestyle and physical inactivity
A sedentary lifestyle is one of the biggest risk factors for developing health problems. Furthermore, even if the person is active, spending a lot of time sitting can increase the risk of complications and weight gain, as pointed out by a study by Korean researchers.
To further highlight the negative effect that limited activity has on the body, another US study found that both physical inactivity and a sedentary lifestyle were associated with a direct increase in abdominal visceral and subcutaneous fat.
The good news is that engaging in regular physical activity and limiting sitting time during the day can reduce your risk of gaining belly fat, while also helping with weight management. So get up off your chair and get your body moving!
low protein diet
Adequate consumption of protein, both of animal and plant origin, can promote weight loss and prevent weight gain by increasing satiety, since proteins take longer to digest than other macronutrients.
Plus, they still support muscle repair and growth, which speeds up your metabolism and decreases the chance of excess belly fat.
To increase your protein intake, try to include high-quality sources in every meal, such as lean meats, poultry, tofu, eggs, beans and lentils.
Menopause also increases belly fat
Gaining belly fat during menopause is very common.
As a study conducted by a doctor in Australia explains, during puberty, estrogen signals the body to start storing fat in the hips and thighs in preparation for a possible pregnancy. This subcutaneous fat, in turn, is not harmful from a health point of view, although in some cases it can be difficult to lose.
Already in menopause, the levels of this hormone drop significantly, causing fat to accumulate in the abdomen, not in the hips and thighs.
It’s worth noting that while menopause is a natural process, options such as estrogen therapy can reduce the risk of abdominal fat gain and associated risks, a study conducted in Australia concluded.
However, if in doubt, always speak to a healthcare professional.
stress and cortisol
Produced by the adrenal glands, cortisol is an essential hormone for survival. It is known as the “stress hormone” because it helps the body respond to a physical or psychological threat or stressor.
According to researchers from the Netherlands, most people experience low-grade chronic stress due to psychological stress and behaviors that increase the risk of negative health events.
This type of stress, in turn, can lead to the accumulation of visceral fat by increasing the production of cortisol.
Furthermore, the relationship between stress and weight gain also seems to work in reverse, as excess fat itself can increase cortisol levels, generating a negative cycle of stress in the body, as evidenced by a study conducted in 2015.
Therefore, stress management with the help of exercise, good nutrition, meditation or other relaxing activities should be a priority.
low fiber diet
A study of 1,114 men and women found that soluble fiber intake was associated with a reduction in abdominal fat: for every 10-gram increase in soluble fiber, there was a 3.7% decrease in fat storage. abdominal.
Finally, another large survey of more than 2,000 adults found that fiber-rich whole grains were associated with a reduction in belly fat, while refined grains were linked with an increase in belly fat.
Therefore, to have these benefits and avoid belly fat, some good foods to have in your diet are:
- Beans;
- Lentils;
- Whole grains;
- Oats;
- Vegetables;
- Fruit;
- plain popcorn;
- Peanuts;
- Seeds.
Genetics also influence belly fat
Genes play an important role in the risk of developing obesity, as well as the possibility of having belly fat.
Recent research has begun to identify unique genes associated with obesity. Some of them, for example, can affect the release and action of leptin, the hormone responsible for regulating appetite and weight control.
However, as promising as it sounds, more research is needed in this area.
not enough sleep
Many studies, like this one and this one, have linked poor sleep to weight gain, which can include belly fat.
There are many causes of weight gain from lack of sleep, including increased food intake to compensate for lack of energy, changes in hunger hormones, inflammation, and lack of physical activity due to of tiredness.
Furthermore, sleep disturbances can also lead to weight gain. This is the case with apnea, a condition in which breathing stops several times during the night when tissues in the throat block the airways.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
