12 things that make you gain belly fat

Women jokingly call belly fat a “life preserver.” But, alas, this “lifesaver” is a problem for many. Moreover, fat accumulation occurs at any age. Diseases arising from the appearance of unnecessary fat deposits have forced scientists to pay special attention to the problem of obesity. This is how a direction in medicine called morphomedicine appeared. As a result of the study, the causes of fat deposition in women and measures to combat them were identified. Numerous "whys" were answered.

• We recommend reading: how to remove folds on the stomach and sides

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Sweet foods and drinks

Most people consume a lot more sugar every day than they realize. Foods high in sugar include candy, cakes, carbonated drinks, flavored coffee, and sweet tea. Even “healthier” foods like muffins and frozen yogurt are potentially dangerous.

Clinical observations have shown a relationship between excessive sugar consumption and the formation of fat deposits. This is due to the high fructose content in dietary sugars. Common sugar and corn syrup are high in fructose. Sugar is a disaccharide consisting of 50% glucose and 50% fructose. Corn syrup contains 55% fructose.

In one study, overweight subjects consumed 25% of their daily calories from fructose-containing drinks for 10 weeks while following a weight loss diet. The results showed decreased insulin sensitivity and increased abdominal fat. [1]

The results of the second experiment with similar diet conditions, high in fructose, showed inhibition of metabolic processes in the subjects’ bodies and a decrease in fat burning. [2]

Sugar in any form poses a danger to the formation of extra pounds. The biggest problem is soda and other sugar-sweetened drinks. This is due to the fact that the body receives large amounts of sugar in a short time.

Dietitians say that liquid calories do not suppress appetite as much as calories from solid foods. High-calorie drinks do not make you feel full. When drinking these types of drinks, the body requires more food to satisfy hunger.

Frequent consumption of drinks, foods, and corn syrup with a high content of glucose and fructose leads to the formation of fatty deposits in the abdominal area.

How to remove belly fat for a man

Before you start fighting belly fat, you need to realize the need to take care of your own health, and only then strive to make your body beautiful. To achieve results, you should act consistently:

• Set a goal, define a deadline. Measure the volume of the abdomen, write down the parameters in a diary. Once a week, evaluate changes that will motivate you to move forward. If this is not done, losing weight can take years.
• Think about which bad habits you can give up and which ones you can change. For example, walk more, rather than travel in a car, stop using the elevator.
• You shouldn’t think about refusing food or fasting – such thoughts will lead to stress . The body will begin to require more nutrition, and a constant feeling of hunger will appear. Instead, review the menu and replace some foods with low-calorie ones.
• Find a hobby that will replace the pleasure of food. Someone has long dreamed of starting to ride a bike, reading a book, or learning a language. During the time spent doing what you love, there will be no time to think about food.

Nutrition rules

Belly fat in men can be eliminated by revising the menu. It is not necessary to go on a diet, following a diet invented by someone. It is important to understand which foods it is advisable not to consume, and which ones should become the basis of the diet:

• You cannot abstain from food for a long time, waiting for the feeling of hunger to appear. It is better to distribute meals so that there are no more than 3 hours between them. Small meals are the key to avoiding overeating during meals. Make sure that the portion on the plate does not exceed 1 cup (200 ml).
• Review food processing methods. Instead of frying meat and vegetables, it is better to bake, boil, or steam them.
• Instead of fatty pork, eat chicken (breasts), turkey, and veal. Eat proteins at lunch and in the afternoon, carbohydrates in the first half of the day.
• Exclude sauces and savory snacks from the menu, limit the consumption of bread and fast carbohydrates (sweets, baked goods), smoked and fried foods. A good way to improve your well-being and speed up energy metabolism (metabolism) is to give up alcohol.
• Chew food thoroughly, do not swallow large pieces.
• Water is a real belly fat burner for men if you use its properties correctly. Strictly observe the drinking regime - drink at least 2 liters of liquid per day. It is important to distribute water evenly throughout the day, but drink most of it in the first half of the day.

Diet example

The volume of the abdomen will decrease quickly if you adhere to the diet menu. Fat-burning foods for the belly are vegetables, lean meat, and boiled eggs. An example of a diet for a man for a week:

Physical exercise

To eliminate belly fat in men, it is not enough to adhere to a balanced diet. Moderate physical activity will help tighten your abdominal muscles and create a sporty silhouette. If you work on your figure while following a diet, the complex can be performed two to three times a week. The load and time of exercise should be increased gradually, from 10-15 minutes to an hour.

It must be remembered that burning belly fat in men begins only from the 20th minute of training, so the first few minutes should be spent warming up well . In addition, warming up will help avoid sprains and joint dislocations. Next, move on to active cardio exercises. You need to complete the complex with calm exercises, trying to even out your breathing.

Exercises at home

If you decide to practice at home, the complex should be built according to the principle - first simple, then more complex exercises. An effective and easy-to-use abdominal complex that should be done after warming up. Removing belly fat in men begins with warming up (squats, running in place, jumping rope), then proceed to the exercises:

1. Stand up straight, hands on your belt. Make turns to the right and left 10 times in each direction.
2. Lying on your back, raise both legs above the floor. Do “scissors”, crossing and spreading your legs to the sides for 1 minute.
3. Lie on your back, hands behind your head, raise your upper body above the floor. Bend at the waist, stretch the elbow of your right hand to your left knee, then vice versa. Perform 5-10 times for each leg.
4. Stand up and lean on the back of a chair. Swing your legs forward, to the side and back 10 times.

Workouts in the gym

If you can visit the gym, you should make the most of your workout. For exercise you can use sports equipment:

1. Fitness ball. Lie on the device with your stomach, feet touching the floor, hands behind your head. Raise your upper body, then lower it, touching the ball with your chest. Repeat 10 times.
2. Dumbbells. Take dumbbells weighing 5 kg or more in your hands and bend your torso to the right, then to the left.
3. Barbell. Kneel in front of the barbell and clasp the bar with your hands. Roll the projectile forward, aligning your legs. Return to the starting position, roll the barbell towards you.
4. Expander. Sit on the floor, throw the expander tape over your feet, and take the ends in your hands. Slowly lie on your back, pulling the band, return to the starting position. Repeat 8-10 times.

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 and stroke. Large amounts of alcohol lead to inflammatory liver diseases and other pathologies of internal organs.

Research suggests that alcoholic drinks not only inhibit fat-burning mechanisms. Alcohol calories are converted into fat and stored in the waist area—hence the term “beer belly.” [3]

One experiment found that men who drink large amounts of alcohol have 80% more problems with being overweight than men who don't drink. [4]

The amount of alcohol you drink during the day is of great importance. The subjects who drank 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.

Drinking large amounts of alcohol increases the likelihood of developing diseases associated with excess abdominal fat.

Reasons for postponing

The most common causes of flank fat are:

1. Poor nutrition. Consumption of fast food, quick snacks instead of full meals, and an excess of carbohydrates contribute to the accumulation of abdominal fat on the body. As a result, metabolism slows down, the stomach stretches, which leads to stagnation of excess weight. How to solve this problem? Research by nutritionists has shown that split meals are considered the optimal method of losing weight. You should consume 5-6 small palm-sized portions during the day. Food should be healthy and low-calorie. It is recommended to eat carbohydrate foods in the morning, and proteins with fiber in the evening.
2. Excess of waste and toxins. This is influenced by bad habits such as alcohol and smoking. And taking oral contraceptives and other hormonal drugs slows down the excretion of fat.
3. Sedentary lifestyle. To get rid of fat, you need to create a calorie deficit. Hiking, swimming pool, fitness and aerobics will help with this.
4. Pregnancy and childbirth. During the period of bearing a child, a woman's hormonal levels change, as a result of which after childbirth fat appears on the abdomen, and the skin becomes loose. If there are no complications, it goes away within six months.

Trans fats

Trans fats are a type of saturated fat that is one of the most harmful food components. For greater stabilization, hydrogen molecules are added to the molecules of unsaturated fats. This modification is used to increase the shelf life of products in factory packaging: muffins, crackers, baking mixes.

Trans fat content per 100 g of product:

When studying the effect of trans fats on the human body, it was found that they provoke inflammatory processes. Excessive consumption of foods containing trans fats leads to insulin resistance, progression of cardiovascular disorders, and some somatic diseases.

Animal experiments have shown that eating a diet high in trans fats leads to excess body fat. For six years, monkeys were offered foods containing saturated fats. As a result, they gained 33% more visceral fat than those fed a monounsaturated fat diet. [5]

Consuming trans fats stimulates inflammation, which can cause insulin resistance and storage of belly fat.

Bloated belly

Bloating and enlargement of the abdomen themselves are not associated with abdominal fat. But this is an alarming signal about problems with digestion that gradually contribute to its accumulation. A bloated belly, the appearance of which is associated with digestive disorders, can be easily removed if you adjust your diet and diet. Bloating occurs as a result of increased gas production and/or poor intestinal motility.

It intensifies after eating, especially if there is a long gap between meals, and decreases when lying down and goes away during the night. In this case, there is no particular need for intensive physical training. Just eat a balanced diet, including foods that regulate digestion, and avoid dairy and gluten products, as they can cause and aggravate the problem.

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Passivity

A sedentary lifestyle is one of the factors unfavorable to health. For several decades, there has been a trend towards a decrease in activity among both adults and children. This fact explains the increase in the number of obesity patients of various forms.

Between 1988 and 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 steadily decreasing, and at the same time the number of overweight people is growing.

Another self-study followed two groups of women:

1. Participants who watched TV more than three hours a day.
2. Participants who watched television less than an hour a day.

The results showed that women from the first group had a twice higher risk of developing severe visceral obesity than participants from the second group. [6]

It was experimentally proven that a sedentary lifestyle helps restore fat accumulation in the abdominal area after weight loss. Participants who did aerobics or strength training for a year after losing weight maintained their weight loss results and prevented the restoration of abdominal fat. Those who did not exercise after losing weight experienced a 25-38% increase in weight. [7]

Passivity causes an increase in waist size and the deposition of fatty tissue. Strength sports training and aerobic exercise help prevent the return of excess weight and the restoration of visceral fat after weight loss.

Lower belly fat

Fat on the lower abdomen usually appears due to the fact that a person leads a sedentary lifestyle and also has minor digestive problems.

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If you have a thin physique but are experiencing a gradual increase in abdominal girth, you need to reconsider your diet. Try to avoid processed foods, refined flour, sugar and sugary drinks.

Include more fruits and vegetables in your menu, which contain dietary fiber and improve digestion. Do moderate-intensity exercise regularly.

If you follow these rules, after a few weeks you will notice that your belly has become smaller.

Low Protein Diets

To prevent weight gain, it is necessary to follow the rules of a healthy diet and provide the body with high-quality protein. A diet based on the consumption of protein products gives a feeling of fullness for a long time, speeds up the metabolic process, and allows you to consume fewer calories.

Insufficient protein in your daily diet can cause an increase in belly fat. Observations by nutritionists show that people who adhere to a protein diet have virtually no problems with excess weight. [8]

Experiments involving animals made it possible to determine that high levels of the hormone neuropeptide Y (NPY) cause an increase in appetite and provoke the deposition of fat in the depot. The amount of NPY depends on the level of protein - the less protein products in the diet, the more neuropeptide Y our endocrine system produces.

A lack of protein in the daily diet causes hunger and contributes to excess weight gain. Protein deficiency promotes increased synthesis of the hunger hormone - neuropeptide Y.

Proper diet

The main component of the weight loss process, along with physical activity, is proper and balanced nutrition. In order for products to benefit the body, restore the energy expended in the process of life, and not be deposited as fatty layers in the abdomen and on the sides, you should adhere to the following tenets of a healthy diet:

1. Food should be multi-variant. Meal frequency: 5-6 times a day. But you need to eat in small portions.
2. You only need to eat fresh food, so it is advisable to buy food every day.
3. When creating a menu, it is important to consider the compatibility of ingredients.
4. In summer you need to eat more vegetables and fruits, and in winter you need to switch to protein and fatty foods.

Getting enough fluid into the body is of great importance for proper nutrition. The main source is water; tea can be consumed as an additional source. The volume of liquid required is 1.5 liters per day. People who are losing weight should exclude coffee from their diet, because... it promotes the rapid removal of water from the body and does not quench thirst.

Vegetables and fruits for weight loss are chosen by many people who want to adjust their weight.
Nutritionists do not advise sticking to express diets and fasting in order to quickly lose excess weight. Such diets negatively affect the metabolic process and cause an imbalance of bacteria in the intestinal microflora, which leads to the opposite result. If you don’t know what to eat tomorrow and don’t want to torture yourself by creating a menu, then simply order delivery of ready-made rations for a week or even a month:

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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 pelvis and thighs. This type of subcutaneous fat is not harmful and is not difficult to lose in some cases.

The absence of menstruation for 12 months suggests the onset of menopause. During this period, estrogen production decreases. Hormonal changes cause fat deposits to accumulate in the abdomen rather than the pelvis and thighs. [9]

Some women have larger belly fat deposits than others. The appearance of excess weight is influenced by the age at which menopause began and hereditary predisposition. One medical study found that with early 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 areas into visceral fat deposits.

Health problems

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The appearance of folds of fat on the abdomen can cause health problems. Digestive tract diseases, cardiovascular diseases, and hormonal imbalances such as Cushing's syndrome can lead to abdominal obesity. Sometimes, certain medications such as steroids, which are prescribed to treat certain diseases, also cause abdominal obesity.

Intestinal dysbiosis

The intestinal microflora or microbiome is represented by hundreds of species of bacteria. The main area of ​​their activity is the large intestine. Some intestinal bacteria are beneficial to health, while others can cause the development of certain diseases. Maintaining a healthy gut is important for immunity and disease prevention.

An imbalance in the composition of intestinal bacteria increases the likelihood of developing type II diabetes, heart disease, and cancer. Medical research suggests that imbalances in intestinal flora may cause an increase in weight and visceral fat.

A study of overweight patients showed that their intestinal flora contains much more Firmicutes bacteria than those of people with normal weight. The vital activity of Firmicutes causes a significant consumption of calories obtained from food. [10]

Experiments involving animals showed that mice that received fecal transplants of bacteria that influence obesity had more adipose tissue compared to mice that received biomaterial that causes thinness.

A study of pairs of obese twins and their mothers confirmed the assumption that the composition of the flora of family members is almost identical. This affects the appearance of extra pounds and the deposition of fat in typical places.

An imbalance of intestinal microflora can cause body enlargement and the formation of fat deposits in the abdominal area.

Equal distribution of body fat

Plus-size models are a great example of individuals who have a relatively equal fat distribution, but slender models may also have this type of obesity.

Like somatic types, which are used to categorize body types (mesomorphs, ectomorphs, and endomorphs), these phenotypes are by no means absolute and people tend to fall into more than one category of fat distribution in the abdomen and other areas of the body.

The first phenotype is easily recognizable among those in whom adipose tissue accumulates relatively evenly without noticeable accumulations in any area of ​​the body. The absence of visible fat traps in such people makes it seem that their weight is not too excessive and many citizens with normal and low weight can fall into this category.

Popular media personalities, most actors and actresses and those who excel in competitions based on physical fitness. Fitness and bikini models also fall into this group because they rarely have more fat in one area of ​​their body than another and tend to lose weight more evenly by dieting or exercising.

Plus-size models are a good example of how you can be overweight and have the same distribution of fat throughout the body.

Runway and fashion brand models also fall into this category because they have a fairly high percentage of body fat and little muscle mass, but are still thin (the so-called “fat thin syndrome”).

Unfortunately, many in this category pay little attention to their excess weight, since an even distribution creates the illusion of good physical shape, while they suffer from the same health problems as people whose excess weight is noticeable “to the eye” - you You don't have to have a big belly or noticeable fat traps to be at risk for a metabolic disorder.

In fact, this misunderstanding is the reason why so many people of normal weight have such a high incidence of undiagnosed type 2 diabetes. Society may have a thing about being thin, but it is not necessarily an indicator of good health. In fact, research has clearly shown that health risks have more to do with what you do than with your appearance.

The reality is that many people who are overweight and have belly fat (who are physically fit) should not try to live up to some superficial societal ideal. However, as we age, this form of excess weight becomes less common as diet, hormones, genetics and external factors such as stress tend to manifest in more localized ways unless factors such as a regular diet or regular exercise intervene.

As a result, people tend to complain about being overweight as they get older, but not realizing that their body fat percentage was high all along, but over time, the fat has dropped off, thus becoming more visible.

Genetics plays a major role in the formation of localized belly fat, as some people maintain a high percentage of fat throughout their lives, despite inactivity and lack of diet, without accumulating fat in any part of the body. However, as mentioned earlier - this does not necessarily mean better health, since the number of dangerous pockets of visceral abdominal fat may be high, but just not to the extent that it is cosmetically noticeable.

Fruit juice

Nutritionists characterize fruit juices as drinks with disguised sugar. Even 100% natural fruit juice contains large amounts 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 the body to become insulin resistant and contribute to the accumulation of extra pounds on the belly. [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 foods with solid calories.

Fruit juices contain large amounts of sugar. Excessive consumption of such drinks causes insulin resistance, the formation of excess fat accumulation in the abdominal area.

Protruding belly

A protruding belly is the result of a sedentary lifestyle and an unbalanced diet. Abdominal fat is located below the navel in the form of a hanging apron. You will have to decisively give up processed foods and fried foods, sugar, alcohol, sugary carbonated drinks and watch your portion sizes.

Add to this regular training, as well as changes in diet, which should include:

• Whole grain cereals.
• Healthy fats (polyunsaturated fats and medium-chain saturated fats) found in fish, vegetable oil, nuts.
• Proteins (eggs, seafood, white meat).
• Vital minerals and vitamins.

Don't expect instant results. But despite this, do not deviate from your plan.

Stress and cortisol

The hormone cortisol is produced to protect against decreased immunity and chronic emotional stress. It's not called the stress hormone for nothing. In an emotionally unstable state, cortisol is released into the blood in large quantities.

Regular cortisol surges can trigger overeating. Since hormonal receptors are located in the abdomen, fat is deposited in this area. [12]

One physiological pattern has been noticed: the higher the waist-to-hip ratio, the more cortisol is released into the blood during stressful situations.

The release of the hormone cortisol, in response to a stressful situation, can cause fat to accumulate in the abdominal cavity. This is dangerous for those women who have a high waist-to-hip ratio.

Fiber deficiency

Fiber is one of the main components for maintaining good health and optimal weight. Soluble fiber helps maintain a feeling of fullness for a long time, balance hunger hormones, and reduce the absorption of calories from food received.

One study of 1,114 men and women found evidence of soluble fiber's effects on digestion and reduction of abdominal fat. With gradual increases in soluble fiber intake per 10 grams, there was a consistent 3.7% reduction in belly fat. [13]

A diet high in refined carbohydrates and low in fiber content stimulates appetite and weight gain. First of all, extra pounds are deposited on the stomach.

Incorporating whole grains rich in plant fiber into your daily diet can help reduce belly fat. Refined grains always cause the formation of new fat depots in the abdominal cavity.

A diet high in refined foods and low in fiber leads to weight gain and abdominal fat deposition.

Lifestyle correction

In this case, medications are not used. The doctor develops a diet for a man and gives recommendations on lifestyle. What the patient needs to pay attention to:

1. Diet. High-calorie foods are gradually eliminated from the diet and replaced with foods of plant origin. Flour products, baked goods, fatty foods, and sugar are removed from the menu. Vegetables, fruits, herbs, and cereals are introduced.
2. Drink. An obese man should drink 2 liters of plain water every day. At the same time, juices, coffee, and tea are removed from the diet.
3. Gradual increase in physical activity. You don't have to seriously exhaust yourself in the gym. It is enough to do jogging, walking, and morning exercises. This kind of body training will be quite enough.

Things to remember:

1. Changing your diet should not be sudden. All newfangled diets, the essence of which is a sharp change in the usual diet, have a short-term effect: the weight returns after stopping the diet.
2. You need to eat slowly, chewing your food thoroughly. The fact is that satiety does not come immediately, about 20 minutes after finishing the meal. If you eat without haste, you can avoid overeating.
3. It is advisable to limit your meat consumption. For a man, it is enough to eat low-fat varieties, without overeating, 2 times a week.
4. Increase physical activity gradually, giving the body, especially the cardiovascular system, the opportunity to adapt to new conditions.

Lifestyle changes are supervised by a doctor. The specialist assesses the condition of the man’s body, measures BMI, and gives recommendations for improving health. Men note the positive effect of this approach; their body weight returns to normal.

Hormone therapy for abdominal obesity

If the previous method did not produce results, and the examination revealed a low level of testosterone with a predominance of estrogen, hormonal treatment or hormone replacement therapy is carried out. The essence of treatment is the introduction into the body of drugs containing testosterone or helping to increase its synthesis in the body.

To do this, drugs are introduced into the body by injection or orally. In Russia, intramuscular administration of the drugs Sustanol and Omnadren is practiced. These are products containing testosterone esters: testosterone cypionate and enanthate. Their mechanism of action:

• enter the blood through muscle tissue;
• on the second day, testosterone levels reach a maximum, mood, well-being, and libido increase;
• the effect lasts for two weeks with a gradual decrease in testosterone levels.

Heredity

Genes are particularly important in assessing the risk of developing obesity. The body's tendency to accumulate fat in the abdominal area is also determined by genetic factors. This depends on the presence of a receptor gene that has a regulatory effect on cortisol and a gene that can encode leptin receptors. Leptin is a hormone that regulates energy metabolism, calorie intake and weight.

In 2014, geneticists discovered three new genes in the DNA chain that are responsible for the ratio of waist and hip volume, causing abdominal obesity. Two of these genes are characteristic only of women. The discovery led to new research in this area. [14]

Genetic predisposition plays a role in the proportions of the waist and hips and determines fat deposition in the abdominal area.

Belly dancing for waist correction

The abdominal and thigh muscles take an active part in belly dancing.
In 1 hour of training, about 400 kcal are burned. Increased blood circulation promotes the rapid breakdown of fats and carbohydrates. All oriental dance movements are performed using the waist and hips, so intestinal function is normalized, the digestion process is accelerated, and metabolism is improved. Belly dancing is a tiring activity that involves intense sweating, which allows you to quickly remove excess fluid and harmful substances from the body. Dancing classes improve your mood, which eliminates the risk of overeating.

Some women, having tried their hand at mastering this style of dance, refuse fitness and aerobics. But it should be borne in mind that quick and radical changes in your figure will not happen. With the help of oriental dance you can lose a maximum of 5 kg.

Lack of sleep

Satisfactory sleep plays an important role in maintaining health. Poor quality sleep at night is associated with weight gain, part of which is abdominal fat.

A large-scale study was conducted over 16 years to study the effect of sleep on weight. More than 68,000 women took part in the observations. The results were quite impressive. Women who slept less than 5 hours a night were 32% more likely to gain an extra 30 pounds compared to those who slept 7 hours or more. [15]

Sleep disorders can cause weight gain. The most common and dangerous sleep disorder is apnea. With apnea, breathing stops for 20-30 seconds. This occurs due to a narrowing of the airway. Numerous medical observations have shown that overweight men suffer from sleep apnea more often than men of normal weight.

Insufficient, poor-quality sleep at night can cause weight gain and the deposition of fat in the abdominal cavity.