Title : 12 things make you gain belly fat
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12 things make you gain belly fat
is a risk factor for diseases such as metabolic syndrome, type 2 diabetes, heart disease and cancer ( 1 ).
The medical term for unhealthy fat in the belly is "visceral fat", which refers to the fat around the liver and other organs in the abdomen.
Even people of normal weight with excess abdominal fat are at increased risk of health problems ( 2 ).
Here are 12 things that make you gain belly fat.
1. sugary foods and beverages
Many people take more Sugar every day of what they believe.
The sugar-rich foods include cakes and sweets, also called " healthy " options like muffins and frozen yogurt. Soda drinks flavored coffee and sweet tea are among the most popular drinks sweetened with sugar.
Observational studies have shown a link between high sugar consumption and excess belly fat. This may be due largely to the high fructose added sugar content ( 3 4 5 ).
Both regular sugar and syrup high fructose corn are rich in fructose. regular sugar is 50% fructose and high fructose corn syrup is 55% fructose.
In a controlled 10-week study, overweight and obese women who consumed 25% of calories as fructose-sweetened beverages on a diet to maintain weight experienced a decrease in insulin sensitivity and an increase in belly fat ( 6 ).
A second study reported a reduction in fat burning and metabolic rate among people who followed a similar diet high fructose ( 7 ).
Although excess sugar in any form can lead to weight gain, sugary drinks can be especially problematic. Soda and other sugary drinks make it easy to consume large doses of sugar in a very short period of time.
What's more, studies have shown that liquid calories do not have the same effect on appetite as calories from solid foods. When you drink your calories, it makes you feel full so you do not compensate by eating less of other foods in place ( 8 9 ).
Conclusion :. eating more frequent meals and drinks with high sugar or high fructose corn syrup can cause increased belly fat
2. Alcohol
Alcohol healthy and can have harmful effects.
When consumed in moderate amounts, especially as red wine , you can reduce the risk of heart attacks and strokes ( 10 )
However, high consumption of alcohol can lead to inflammation, liver disease and other health problems ( 11 ).
Some studies have shown that alcohol suppresses fat burning and excess alcohol calories are stored in part as belly fat - hence the term "beer belly" ( 12 ).
Studies have linked heavy drinking to weight gain around the middle. One study found that men who consumed more than three drinks a day were 80% more likely to have excess abdominal fat than men who consumed less alcohol ( 13 14 ) .
The amount of alcohol consumed within 24 hours also appears to play a role.
In another study, daily drinkers who consumed less than one drink per day tended to have less abdominal fat, while those who drank less often, but consuming four or more drinks in "days of consumption" they were more likely to have excess belly fat ( 15 ).
Conclusion :. Excessive alcohol consumption increases the risk of several diseases and is associated with excess belly fat
3. Trans fats
trans fats are the least healthy fats on the planet.
are created by adding hydrogen to unsaturated fats in order to make them more stable.
Trans fats are often used to prolong the shelf life of packaged foods such as muffins, cookies and baking mixes.
Trans fats have been shown causes inflammation . This can lead to insulin resistance , heart disease and other diseases ( 16 , 17 , 18 , 19 ).
There are also some animal studies suggest that diets containing trans fats can cause excess belly fat ( 20 21 ).
At the end of a 6-year study, those fed a high-fat diet monkeys trans 8% gained weight and had fat 33% more abdominal than those fed a diet rich in fat monkeys monounsaturated 8% despite the two groups receiving only enough calories to maintain their weight ( 21 ).
Conclusion :. Trans fats increase inflammation that can lead to insulin resistance and abdominal fat accumulation
4. Inactivity
A sedentary lifestyle is one of the major risk factors for poor health ( 22 ).
Over the past decades, people have become generally less active. This has probably played a role in increasing obesity rates, including abdominal obesity.
A survey Major from 1988-2010 in the US He found that there was a significant increase in inactivity, weight and waist circumference in men and women ( 23 ).
Another observational study compared women who watch more than three hours of television a day with those who watched less than one hour per day.
The group who watched more TV had almost twice the risk of "severe abdominal obesity" compared to the group who watched less television ( 24 ).
One study also suggests that inactivity contributes to recover belly fat after losing weight.
In this study, researchers reported that people who performed resistance or aerobic exercise for 1 year after weight loss were able to prevent abdominal fat recover, while those who did not exercise had a 25-38% increase in belly fat ( 25 ).
Conclusion: Inactivity can promote increased belly fat. Resistance and aerobic exercise can prevent abdominal fat regain after weight loss.
5. The low protein diets
Get proper diet proteins is one of the most important factors to prevent weight gain.
High protein diets you feel full and satisfied, increase your metabolic rate and lead to a spontaneous reduction in calorie intake ( 26 , 27 ).
In contrast, low intake of protein can cause increased belly fat in the long run.
Several large observational studies suggest that people who consume more protein are less likely to have excess abdominal fat ( 28 29 30 ).
In addition, animal studies have found that a hormone known as neuropeptide Y (NPY) leads to increased appetite and promotes increased belly fat. Increased levels of NPY when their protein intake is low ( 31 32 33 ).
Conclusion: The low protein intake may lead hunger and increased belly fat. You can also increase hunger hormone neuropeptide Y.
6. Menopause
increased belly fat during menopause is extremely common .
At puberty, the hormone estrogen signals the body to begin storing fat in the hips and thighs in preparation for a possible pregnancy. This subcutaneous fat is not harmful, but can be extremely difficult to lose in some cases ( 34 ).
Menopause is officially a year after a woman has her last menstrual period.
Around this time, their estrogen levels drop dramatically, causing the fat stored in the abdomen rather than the hips and thighs ( 35 36 ).
Some women gain more belly fat at this time than others. This may be partly due to genetics and age when menopause begins. One study found that women who complete menopause at a younger age tend to gain less abdominal fat ( 37 ).
Conclusion :. Hormonal changes in menopause result of a change in fat storage hips and thighs to visceral fat in the abdomen
7. gut bacteria wrong
Hundreds of types of bacteria living in the intestine, mainly in the colon. Some of these bacteria health benefits, while others can cause problems.
Bacteria in the gut also known as flora or intestinal microbiome. Gut health is important in maintaining a healthy immune system and prevent disease.
An imbalance in gut bacteria increases your risk of developing type 2 diabetes, heart disease, cancer and other diseases ( 38 ).
There is also some research that suggest that having a healthy balance of gut bacteria can cause weight gain, including abdominal fat.
Researchers have found that obese people tend to have a greater number of Firmicutes bacteria than people of normal weight. Studies suggest that these types of bacteria can increase the amount of calories absorbed from food ( 39 40 ).
An animal study found that mice free of bacteria gained significantly more fat when receiving fecal transplants bacteria associated with obesity, compared to mice receiving bacteria linked to thinness ( 40 ).
Studies of lean and obese twins and their mothers have confirmed that there is a common "core" of shared wildlife among families that may influence weight gain, including the weight is stored ( 41 ).
Conclusion :. Have an imbalance of intestinal bacteria can cause weight gain, including belly fat
8. Fruit juice
fruit juice is a sugary drink in disguise.
Even unsweetened 100% fruit juice contains a lot of sugar.
Indeed, 8 oz (250 ml) of apple juice and cola each contain 24 grams of sugar. The same amount of grape juice packs a whopping 32 grams of sugar ( 42 43 44 ).
Although fruit juice provides some vitamins and minerals, containing fructose can lead to insulin resistance and promote increased belly fat ( 45 ).
What is more, it is another source of liquid calories that is easy to consume too much, and still fails to satisfy your appetite in the same way food as a solid ( 8 , 9 ).
Conclusion :. Fruit juice is a drink with a high sugar content that may promote insulin resistance and increased belly fat, if you drink too much of it
9. Stress and cortisol
cortisol is a hormone that is essential for survival.
It is produced by the adrenal glands and is known as a "stress hormone" because it helps your body to mount a stress response.
Unfortunately, it can lead to weight gain when produced in excess, especially in the abdominal region.
In many people, stress raises overeating. But instead of excess calories stored as fat in the body, cortisol promotes the storage of fat in the belly ( 46 47 ).
Interestingly, women who have large waists in proportion to their hips have been found to secrete more cortisol when stressed ( 48 ).
Conclusion: The hormone cortisol, which is secreted in response to stress, can lead to an increase in abdominal fat. This is particularly true in women with higher waist-to-hip ratios.
10. Diets low in fiber-
Fiber is incredibly important for good health and control your weight .
Some types fiber can help you feel full, stabilize hormones hunger and reduce calorie absorption of food ( 49 50 ).
In an observational study of 1,114 men and women, soluble fiber intake was associated with a reduction in abdominal fat. For every increase of 10 grams of soluble fiber there was a decrease of 3.7% in the accumulation of belly fat ( 51 ).
Diets high in refined carbohydrates and low in fiber seem to have the opposite effect on appetite and weight gain, including increased belly fat ( 52 , 53 54 ).
In a large study found that high fiber whole grains were associated with a reduction in abdominal fat, while refined grains were linked to increased abdominal fat ( 54 ).
Conclusion :. A diet low in fiber and high in refined grains can lead to more belly fat
11. Genetics
Genes play an important role in risk obesity ( 55 ).
Similarly, it seems that the tendency to store fat in the abdomen is partly influenced by genetics ( 56 57 58 ).
This includes the gene for the receptor that regulates cortisol and the gene coding for Leptin receptor , which regulates calorie intake and weight ( 58 ) .
In 2014, researchers identified three new genes associated with increasing the ratio of waist and hip and abdominal obesity, including two that were found only in women ( 59 ).
However, much more research needs to be conducted in this area.
Conclusion :. Genes seem to play a role in high proportions and storing excess calories as fat belly waist to hip ratio
12. Not getting enough sleep
Getting enough sleep is crucial to your health.
Many studies have also linked lack of sleep to weight gain, which may include abdominal fat ( 60 61 62 ).
In a broad study followed more than 68,000 women for 16 years.
Those who slept 5 hours or less per night were 32% more likely to gain 32 pounds (15 kg) than those who slept at least 7 hours ( 63 ).
Sleep disorders can also lead to weight gain. One of the most common disorders sleep apnea , is a condition in which breathing stops repeatedly during the night due to the soft tissues of the throat obstructs the airway.
In one study, researchers found that obese men with sleep apnea had more abdominal fat than obese men without the disorder ( 64 ).
Conclusion :. sleep or poor sleep quality sleep can lead to weight gain, including the accumulation of belly fat
Take Home Message
Many factors can make you gain excess belly fat.
There are a few who can not do much about it, like its genes and hormonal changes at menopause. But there are also many factors that can control.
making healthy decisions what to eat and what to avoid , the amount of exercise and managing stress can all help lose fat belly .
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