It's a risk factor for diseases like 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 fat surrounding the liver and other organs in your abdomen. Even normal-weight people with excess belly fat have an increased risk of health problems 2. Many people take in more sugar every day than they realize. High-sugar foods include cakes and candies, along with so-called " healthier " choices like muffins and frozen yogurt.
Both regular sugar and rhumbs corn syrup are high in fructose. Once a man has tumbs full potbelly, the body starts storing fat elsewhere, which is extremely unhealthy, she said. Unfortunately, it can lead to weight gain when produced in excess, especially in the abdominal region. Read helly next. It's produced by the adrenal glands and is known as a "stress hormone" because it helps your body to mount a stress response. One Large belly thumbs study found that bacteria-free mice gained significantly more fat when they received fecal transplants of bacteria associated with obesity, compared with mice that received bacteria linked to leanness The Wrong Gut Bacteria. Observational studies have Nineteen naughty three a link between high sugar intake and excess belly fat. After seeing several specialists, Hernandez was diagnosed with liposarcoma, a rare type of cancer starting in the fat cells. Other research has suggested that while women may be more at risk of developing health problems as a result of excess belly fat, men Larye more prone to developing visceral fat to begin with hence, why men are more Large belly thumbs to have so-called "beer guts".
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It's a risk factor for diseases like 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 fat surrounding the liver and other organs in your abdomen. Even normal-weight people with excess belly fat have an increased risk of health problems 2.
Many people take in more sugar every day than they realize. High-sugar foods include cakes and candies, along with so-called " healthier " choices like muffins and frozen yogurt. Soda , flavored coffee drinks and sweet tea are among the most popular sugar-sweetened beverages.
Observational studies have shown a link between high sugar intake and excess belly fat. This may be largely due to the high fructose content of added sugars 3 , 4 , 5.
Both regular sugar and high-fructose corn syrup are high in fructose. A second study reported a reduction in fat burning and metabolic rate among people who followed a similar high-fructose diet 7. Although too much sugar in any form may lead to weight gain, sugar-sweetened beverages may be especially problematic. Sodas and other sweet 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 don't have the same effects on appetite as calories from solid foods. When you drink your calories, it doesn't make you feel full so you don't compensate by eating less of other foods instead 8 , 9. Alcohol can have both healthful and harmful effects.
When consumed in moderate amounts, especially as red wine , it may lower your risk of heart attacks and strokes However, high alcohol intake may lead to inflammation, liver disease and other health problems Some studies have shown that alcohol suppresses fat burning and that excess calories from alcohol are partly stored as belly fat — hence the term "beer belly" Studies have linked high alcohol intake to weight gain around the middle.
In another study, daily drinkers who consumed less than one drink per day tended to have the least abdominal fat, while those who drank less often but consumed four or more drinks on "drinking days" were most likely to have excess belly fat Trans fats are the unhealthiest fats on the planet. Trans fats are often used to extend the shelf lives of packaged foods, such as muffins, baking mixes and crackers.
Trans fats have been shown to cause inflammation. This can lead to insulin resistance , heart disease and various other diseases 16 , 17 , 18 , There are also some animal studies suggesting that diets containing trans fats may cause excess belly fat 20 , A sedentary lifestyle is one of the biggest risk factors for poor health Over the past few decades, people have generally become less active. This has likely played a role in the rising rates of obesity, including abdominal obesity.
A major survey from in the US found that there was a significant increase in inactivity, weight and abdominal girth in men and women Another observational study compared women who watched more than three hours of TV per day to those who watched less than one hour per day.
The group that watched more TV had almost twice the risk of "severe abdominal obesity" compared to the group that watched less TV One study also suggests that inactivity contributes to the regain of belly fat after losing weight. Getting adequate dietary protein is one of the most important factors in preventing weight gain. High-protein diets make you feel full and satisfied, increase your metabolic rate and lead to a spontaneous reduction in calorie intake 26 , Several large observational studies suggest that people who consume the highest amount of protein are the least likely to have excess belly fat 28 , 29 , In addition, animal studies have found that a hormone known as neuropeptide Y NPY leads to increased appetite and promotes belly fat gain.
Your levels of NPY increase when your protein intake is low 31 , 32 , Gaining belly fat during menopause is extremely common. At puberty, the hormone estrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy.
This subcutaneous fat isn't harmful, although it can be extremely difficult to lose in some cases Around this time, her estrogen levels drop dramatically, causing fat to be stored in the abdomen, rather than on the hips and thighs 35 , Some women gain more belly fat at this time than others.
This may partly be due to genetics, as well as the age at which menopause starts. One study found that women who complete menopause at a younger age tend to gain less abdominal fat Hundreds of types of bacteria live in your gut, mainly in your colon.
Some of these bacteria benefit health, while others can cause problems. The bacteria in your gut are also known as your gut flora or microbiome. Gut health is important for maintaining a healthy immune system and avoiding disease. An imbalance in gut bacteria increases your risk of developing type 2 diabetes, heart disease, cancer and other diseases There's also some research suggesting that having an unhealthy balance of gut bacteria may promote weight gain, including abdominal fat.
Researchers have found that obese people tend to have greater numbers of Firmicutes bacteria than people of normal weight. Studies suggest that these types of bacteria may increase the amount of calories that are absorbed from food 39 , One animal study found that bacteria-free mice gained significantly more fat when they received fecal transplants of bacteria associated with obesity, compared with mice that received bacteria linked to leanness Studies on lean and obese twins and their mothers have confirmed that there is a common "core" of shared flora among families that may influence weight gain, including where the weight is stored Fruit juice is a sugary beverage in disguise.
In fact, 8 oz 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 , Although fruit juice provides some vitamins and minerals, the fructose it contains can drive insulin resistance and promote belly fat gain What's more, it's another source of liquid calories that's easy to consume too much of, yet still fails to satisfy your appetite in the same way as solid food 8 , 9.
It's 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 drives overeating. But instead of the excess calories being stored as fat all over the body, cortisol promotes fat storage in the belly 46 , Interestingly, women who have large waists in proportion to their hips have been found to secrete more cortisol when stressed Fiber is incredibly important for good health and controlling your weight.
Some types of fiber can help you feel full, stabilize hunger hormones and reduce calorie absorption from food 49 , In an observational study of 1, men and women, soluble fiber intake was associated with reduced abdominal fat.
For each gram increase in soluble fiber there was a 3. Diets high in refined carbs and low in fiber appear to have the opposite effect on appetite and weight gain, including increases in belly fat 52 , 53 , One large study found that high-fiber whole grains were associated with reduced abdominal fat, while refined grains were linked to increased abdominal fat Genes play a major role in obesity risk Similarly, it appears that the tendency to store fat in the abdomen is partly influenced by genetics 56 , 57 , This includes the gene for the receptor that regulates cortisol and the gene that codes for the leptin receptor, which regulates calorie intake and weight In , researchers identified three new genes associated with increased waist-to-hip ratio and abdominal obesity, including two that were found only in women Getting enough sleep is crucial for your health.
Many studies have also linked inadequate sleep with weight gain, which may include abdominal fat 60 , 61 , Sleep disorders may 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 soft tissue in the throat blocking the airway.
In one study, researchers found that obese men with sleep apnea had more abdominal fat than obese men without the disorder There are a few you can't do much about, like your genes and hormone changes at menopause. But there are also many factors you can control. Making healthy choices about what to eat and what to avoid , how much you exercise and how you manage stress can all help you lose belly fat.
Belly fat is the most harmful fat in your body, linked to many diseases. Here are 6 simple ways to lose belly fat that are supported by science. Some foods can reduce appetite, cravings and help you burn more calories. These are the 20 most weight loss-friendly foods on the planet. A simple 3-step plan to lose weight fast, along with numerous effective weight loss tips.
All of this is supported by science with references. Many people store fat in the belly, and losing fat from this area can be hard. Here are 20 effective tips to lose belly fat, based on studies. Some people believe that ab exercises like crunches and sit-ups can help you burn belly fat.
But do they actually work? Several natural foods and beverages have been shown to increase metabolism and promote fat loss. These 12 healthy foods can help you burn fat. Walking is a great form of physical activity that's free, low risk and easy to do. Importantly, it can also help you lose weight and belly fat. This article examines the effects of probiotics on weight loss. Several studies suggest that they can help you lose weight and belly fat.
Most weight loss methods are unproven and ineffective.
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Why Is My Beer Belly Hard? 5 Causes of Hard Stomach Fat
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