People often reach for food for comfort when they feel stressed. Cortisol causes those excess calories to remain around the belly and other areas of the body for later use. Scientists think genes can influence behavior, metabolism, and the risk of developing obesity-related diseases. A study links weight gain to short sleep duration, which could lead to an excess of belly fat. However, causality cannot be inferred from this study.
Short duration of sleep is linked to an increase in food intake, which may play a part in the development of abdominal fat. Not getting enough good sleep also may, potentially, lead to unhealthy eating behaviors, such as emotional eating.
Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor. A study published in the journal PloS one showed that, although obesity was the same between smokers and nonsmokers, smokers had more belly and visceral fat than nonsmokers. A healthy, balanced diet can help a person lose weight, and is also likely to have a positive effect on their overall health.
People may want to avoid sugar, fatty foods, and refined carbohydrates that have low nutritional content. Instead, they can eat plenty of fruit and vegetables, lean proteins, and complex carbohydrates. A person trying to lose excess abdominal fat can monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain. A sedentary lifestyle can lead to many serious health problems, including weight gain.
People trying to lose weight should include a good amount of exercise in their daily routine. It's highly-refined, white bread that should be avoided when you're working to lose belly fat. Studies have shown that eating whole grains can actually lower visceral fat deposits in your belly, but eating refined grains leads to more. Looking for more helpful tips? Sign up for our newsletter to get daily recipes and food news in your inbox!
If you want to get your beach body back, you should cut out sugary beverages and replace them with diet versions, right? Sorry, but that's just wrong. Many studies have found an association between the consumption of diet sodas and wider waist circumference. What's more, diet soda drinkers have a higher percentage of belly flab than those who don't sip the beverage, a study in the Journal of the American Geriatrics Society found.
Researchers think diet soda drinkers may overestimate how many calories they're "saving," and then overeat. Instead, sip on some white tea. That means that even when you overindulge, it's harder for your body to store the excess calories in your body.
It's natural, it's packed with Vitamin C —what could be wrong? What's more, most of the sweetness in juice comes from fructose, a type of sugar associated with the development of visceral adipose tissue—yep, that's belly fat. Instead, your best bet is to stick with plain ol' H2O. But there is a way to add some flavor to those cups of water. You can add fresh sliced fruit like oranges and grapefruit. The key, though, is to keep the peels on: citrus peels are rich in the antioxidant d-limonene, a powerful compound that helps flush out toxins from the body and allows it to release stored visceral fat.
Wait—don't toss your steak knife at us just yet! Studies show that eating the right cuts of steak can actually help whittle your middle. But rib-eye, along with T-bone and New York Strip, is one of the three fattiest cuts. Researchers of one study found that consuming a diet rich in fatty, fresh red meat is positively associated with abdominal obesity and larger waist circumference. The GI tract runs from the mouth to the anus bottom.
It includes your entire digestive system. Your stomach feels full and tight. It can be uncomfortable or painful. Your stomach may actually look bigger. It can make your clothes fit tighter. Common symptoms of bloating include stomach pain, discomfort, and gas. You may also burp or belch frequently or have abdominal rumbling or gurgling.
Bloating happens when the GI tract becomes filled with air or gas. This can be caused by something as simple as the food you eat. Some foods produce more gas than others. It can also be caused by lactose intolerance problems with dairy. Other simple reasons for bloating include:. Your doctor can generally diagnose the cause of your bloating through a physical exam in the office.
They will ask you questions about your symptoms. They will want to know if your bloating is occasional or if it occurs all the time. Temporary bloating is usually not serious. If it happens all the time, your doctor may order other tests. These could include an imaging test to look inside your abdomen.
That said, it's important to find productive ways to manage stress, so it doesn't negatively impact your health. When you experience stress, you release cortisol the fight or flight hormone. Shapiro said repeated excess circulating cortisol could lead to increased abdominal fat storage. Shapiro explained that when our cortisol levels are elevated, we tend to crave sugar because our body wants quick energy in case of an emergency. This added sugar, however, could increase central weight gain.
Her suggestion? Get adequate sleep, eliminate foods that you may be intolerant to including sugar , manage stress through mindfulness and meditation, and turn to something besides sugar like friends when you're feeling stressed or emotional.
If your diet is lacking adequate levels of quality protein, you may see a few extra pounds find their way to your stomach. The good news is that you can easily shift your macronutrients to increase your protein. Sant said protein also helps to control hormones that increase your appetite, which can help you lose weight naturally.
Just how much protein do you need? Well, that depends on your activity level and body size. Consult a registered dietitian or check out one of the websites online that explains protein requirements. Around menopause, Sant said even people who carry most of their weight on their hips and thighs often notice that their bellies start to grow.
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