12 things that make you gain belly fat
Fat deposits in the abdomen are very dangerous to health. Excess weight can provoke the development of severe diseases: metabolic syndrome, type II diabetes mellitus, heart disease, malignant tumors.
The term "visceral fat" is used to define abdominal fat located in the abdominal cavity around internal organs. It can form in the area of the liver, kidneys, digestive organs, displace the diaphragm, squeeze blood vessels.
Sometimes it happens that a person has excess deposits around the abdomen, but the total weight remains within normal limits. This state of affairs cannot be considered safe. All of the negative risk factors for excess fat persist.
There are 12 things that make you gain weight.
Content:
- Sweet foods and drinks
- Alcohol
- Trans fats
- Passivity
- Low protein diets
- Menopause
- Intestinal dysbiosis
- Fruit juice
- Stress and cortisol
- Fiber deficiency
- Heredity
- Lack of sleep
Instead of a conclusion
1. Sweet foods and drinks
Most people consume much more sugar every day than they think. Foods high in sugar include sweets, cakes, sodas, flavored coffee, and sweet tea. Even "healthier" foods such as muffins, frozen yogurt are potentially dangerous.
Clinical observations have shown a relationship between excessive sugar intake and the formation of body fat. This is due to the high fructose content of dietary sugars. Sugar familiar to everyone, corn syrup is characterized by a high fructose content. Sugar is a disaccharide composed of 50% glucose and 50% fructose. Corn syrup contains 55% fructose.
In one study, overweight subjects consumed 25% of their daily calories in fructose drinks for 10 weeks on a weight-loss diet. The results showed a decrease in insulin sensitivity and an increase in abdominal fat. [1]
The results of the second experiment with similar conditions of a diet, high in fructose, showed inhibition of metabolic processes in the body of the subjects, a decrease in fat burning. [2]
Sugar in any form poses a danger to the formation of extra pounds. The biggest problem is sodas and other sugar-sweetened beverages. This is due to the fact that in a short time the body receives large amounts of sugar.
Nutritionists say that liquid calories do not suppress appetite in the same way as calories from solid foods. High-calorie drinks don't make you feel full. During the consumption of these types of drinks, the body requires more food to satisfy the feeling of hunger.
Frequent consumption of drinks, food, corn syrup with a high content of glucose and fructose leads to the formation of fatty deposits in the abdomen.
2. Alcohol
Alcohol has both positive and negative effects on the organs and systems of the human body. For example, judicious consumption of red wine reduces the likelihood of developing heart disease, stroke. A large amount of alcohol leads to inflammatory liver diseases and other pathologies of internal organs.
Research suggests that alcoholic beverages do more than inhibit fat-burning mechanisms. Alcohol calories are converted to fat and stored in the waist - hence the term "beer belly". [3]
In one experiment, it was found that men who drink large amounts of alcohol have 80% more problems with being overweight than non-drinking men. [4]
The amount of alcohol consumed during the day is of great importance. The subjects who consumed one glass of alcoholic beverage (about 250 ml) had the least amount of abdominal fat. When drinking alcohol 4 or more times more, the risk of weight gain increases.
A large amount of alcohol consumed increases the likelihood of diseases associated with excess fat in the abdominal cavity.
3. Trans fats
Trans fats are a type of saturated fat that is one of the most unhealthy food components. For greater stabilization, hydrogen molecules are added to the unsaturated fat molecules. This modification is used to increase the shelf life of products in their original packaging: muffins, crackers, baking mix.
Trans fat content per 100 g of product:
| Product | Trans fat content |
| Confectionery fat | 10-33 g |
| Margarine | 0.2-26 g |
| Butter | 2-7 g |
| Whole milk | 0.07-0.1 g |
| Bread / Cakes | 0.1-10 g |
| Cookies and crackers | 1-8 g |
| Salty snacks | 0-4 g |
| Glaze and candies | 0.1-7 g |
| Animal fat | 0-5 g |
| Ground beef | 1 g |
When studying the effect of trans fats on the human body, it was found that they provoke inflammatory processes. Excessive consumption of foods that contain trans fats leads to insulin resistance, the progression of cardiovascular disorders, and some somatic diseases.
Experiments in animals have shown that eating a diet high in trans fat leads to excess body fat build-up. For six years, the monkeys were offered foods containing saturated fats. As a result, they gained 33% more visceral fat than individuals fed a monounsaturated fat diet. [five]
Consuming trans fats stimulates inflammation, which can cause insulin resistance and fat storage in the abdomen.
4. Passivity
A sedentary lifestyle is one of the unfavorable factors for health. For several decades, there has been a tendency to decrease the activity of both adults and children. This fact explains the increase in the number of obese patients of various forms.
In the period from 1988 to 2010, large-scale surveillance of men and women was carried out in the United States. It gave disappointing results: every year the percentage of population activity is constantly decreasing, and with this the number of overweight people is growing.
In another independent study, two groups of women were observed:
- Participants who watched television for more than three hours a day.
- Participants who watched TV for less than an hour a day.
The results showed that the women in the first group were twice as likely to develop severe visceral obesity as those in the second group. [6]
It has been experimentally proven that a sedentary lifestyle contributes to the restoration of fat accumulations in the abdominal area after weight loss. Participants who did aerobics or strength training for a year after losing weight retained their weight loss results and prevented the restoration of abdominal fat. Those who did not exercise after losing weight experienced a 25-38% weight gain. [7]
Passivity causes an increase in the waist, the deposition of adipose tissue. Strength sports training, aerobic exercise helps prevent the return of excess weight, restoration of visceral fat after weight loss.
5. Diets low in protein
To prevent weight gain, it is necessary to follow the rules of a healthy diet, to provide the body with high-quality protein. A diet based on the use of protein products gives a feeling of fullness for a long time, boosts the metabolic process, and allows you to consume fewer calories.
Not having enough protein in your daily diet can cause an increase in belly fat. The observations of nutritionists show that people who adhere to a protein diet have practically no problems with being overweight. [eight]
Experiments with animals have shown that a high level of the hormone neuropeptide Y (NPY) causes an increase in appetite, provokes the deposition of fat in the depot. The amount of NPY depends on the level of protein - the less protein in the diet, the more neuropeptide Y our endocrine system produces.
Deficiency of protein in the daily diet makes you feel hungry, contributes to excess weight gain. Protein deficiency contributes to increased synthesis of the hunger hormone - neuropeptide Y.
6. Menopause
During menopause, the problem of excess weight worries many women. During puberty, the synthesis of the hormone estrogen begins. It is necessary to prepare the female body for a potential pregnancy. Estrogen promotes the formation of fatty tissue in the pelvic and thigh areas. This type of subcutaneous fat is not harmful or difficult to shed in some cases.
The absence of menstruation for 12 months suggests the onset of menopause. During this period, the production of estrogen decreases. Hormonal changes cause fat to accumulate in the abdomen, not the pelvis and thighs. [nine]
Some women have more belly fat than others. The appearance of excess weight is influenced by the age at which menopause began, a hereditary predisposition. One of the medical studies has found that during the early onset of menopause, as a rule, abdominal fat is formed in small quantities.
The transformation of hormonal levels during menopause causes the transformation of fat from the pelvic and femoral regions into visceral fat deposits.
7. Intestinal dysbiosis
The gut microflora or microbiome is represented by hundreds of species of bacteria. The main area of their activity is the large intestine. Some gut bacteria are good for health, while others can cause some diseases. Maintaining a healthy gut is important for maintaining immunity and preventing disease.
An imbalance in the composition of intestinal bacteria increases the likelihood of developing type II diabetes, heart disease, and cancer. Medical research suggests that an imbalance in the intestinal flora can cause an increase in weight and visceral fat volume.
Examination of overweight patients showed that their intestinal flora contains much more bacteria-firmicutes (Latin - Firmicutes) than people of normal weight. The vital activity of firmicuts causes a significant intake of calories from food. [ten]
Experiments with animals showed that mice that received fecal transplants of bacteria that influence the onset of obesity had more adipose tissue than mice that received a biomaterial that causes leanness.
A study of pairs of obese twins and their mothers confirmed the assumption that the composition of the flora in family members is almost identical. This affects the appearance of extra pounds, the deposition of fat in typical places.
An imbalance of the intestinal microflora can provoke an increase in the body, the formation of fatty deposits in the abdomen.
8. Fruit juice
Nutritionists describe fruit juices as drinks with sugar in disguise. Even 100% natural fruit juice contains a lot of sugar. For comparison: 250 ml of apple contains 24 grams of sugar, the same as 250 ml of cola. Grape juice in the same volume contains 32 grams of sugar. For sugars, these figures are catastrophically high.
The rich vitamin and mineral composition does not compensate for the negative effects of fructose. It can cause insulin resistance in the body, and promote the accumulation of extra pounds on the stomach. [eleven]
It is important to remember that juices are a source of liquid calories. Absorbing calories in liquid form cannot suppress hunger for a long time. This makes you want to consume more solid calorie foods.
Fruit juices are high in sugar. Excessive consumption of such drinks causes insulin resistance, the formation of excess fat accumulation in the abdomen.
9. Stress and cortisol
The hormone cortisol is produced to protect against decreased immunity and chronic emotional stress. No wonder it is called the stress hormone. In an emotionally unstable state, cortisol is released into the blood in large quantities.
Regular cortisol surges can trigger overeating. Since hormone receptors are located in the abdomen, fat is deposited in this area. [12]
One physiological regularity has been noticed, the greater the ratio of the waist to the hips, the more cortisol is released into the blood during stressful situations.
The release of the hormone cortisol in response to stressful situations can cause the accumulation of abdominal fat. This is dangerous for those women who have a high waist-to-hip ratio.
10. Fiber deficiency
Fiber is one of the main ingredients for maintaining your wellness and optimal weight. Soluble fiber helps keep you feeling full for a long time, balance hunger hormones, and reduce the absorption of calories from food.
One study of 1,114 men and women found evidence of the effects of soluble fiber on digestion and abdominal fat reduction. With a gradual increase in soluble fiber intake by 10 grams, there was a consistent 3.7% reduction in abdominal fat. [13]
A diet rich in refined carbohydrates and low in fiber can stimulate appetite and increase weight. First of all, extra pounds are deposited on the stomach.
Adding fiber-rich whole grains to your daily diet can help reduce belly fat. Refined grains always cause the formation of new fat stores in the abdominal cavity.
A diet high in refined foods and inadequate fiber leads to weight gain and abdominal fat deposition.
11. Heredity
Genes are of particular importance in assessing the risk of developing obesity. The body's tendency to accumulate fatty tissue in the abdominal area is also influenced by genetic factors. This depends on the presence of a receptor gene that regulates cortisol and a gene that encodes leptin receptors. Leptin is a hormone that regulates energy metabolism, calorie intake and weight.
Geneticists in 2014 discovered three new genes in the DNA chain that are responsible for the ratio of the waist, hips, provoking abdominal obesity. Two of these genes are specific to women only. The discovery led to new research in this area. [fourteen]
Genetic predisposition is important in relation to the proportions of the waist and hips, causing fat deposition in the abdomen.
12. Lack of sleep
Adequate sleep plays an important role in maintaining health. A poor night's sleep is associated with weight gain, of which abdominal fat becomes a part.
To study the effect of sleep on weight, a large-scale study was conducted over 16 years. More than 68,000 women took part in the observations. The results have been very impressive. The likelihood of gaining an extra 15 kilograms increased by 32% in women who slept less than 5 hours a night, compared with those participants who slept 7 or more hours. [fifteen]
Sleep disorders can cause weight gain. The most common and dangerous sleep disorder is sleep apnea. With apnea, breathing stops for 20-30 seconds. This is due to the narrowing of the airway. Numerous medical observations have shown that overweight men suffer from sleep apnea more often than men of normal weight.
An inadequate, poor-quality night's sleep can cause an increase in body weight, deposition of fat in the abdominal cavity.
Instead of a conclusion
Several factors can contribute to the deposition of belly fat. They can be divided into those that can be controlled and those that cannot be influenced. Genetic predisposition, hormonal changes during menopause are factors that cannot be changed or prevented. All other reasons can be corrected.
Attentive attitude to the normalization of sleep patterns, prevention of stressful situations, exercise, diet will definitely help to lose weight and get rid of belly fat.
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