To lose belly fat: Reduce your intake of junk and fast foods. Unlike commercially-produced sodas, fruit juice contains vitamins that are good for you. White carbs like crackers, white bread, and sugary cereals spike blood sugar, leading to fat storage in the belly. Although having too much subcutaneous fat around your middle isnt good, this type of fat isnt as dangerous as visceral fat tissue. But the Circulation review and Khan say that the male tendency to gain more visceral fat likely has a lot to do with hormones. One observation study over a 4-year period found that in their 40s, women tend to accumulate subcutaneous abdominal fat. When planning your new testosterone-fortifying diet, emphasize flexibility so that you can stay committed to it. Removing the richest sources of omega-6 fats from your diet, including hydrogenated vegetable oils, is paramount to regain healthy testosterone concentrations in the blood. Another possible cause is a lack of exercise. Studies have suggested that stress and anxiety can cause the body to release the hormone cortisol, which in turn slows down your metabolism. We avoid using tertiary references. If the sugar isn't there, then artificial sweeteners, like aspartame and. Pumpkin seeds are loaded with protein, fiber, and heart-healthy omega-3 fats, which is why these seeds make the list of the top fat burning foods for men. They are very rich in multivitamins too. Alcohol can have both healthful and harmful effects. (23), Protein also contains many amino acids that are essential for good health. Consuming too much alcohol can be a reason why your belly is so big. The Mayo Clinic describes subcutaneous fat as that extra layer of padding just below the skin's surface. Furthermore, a flat belly exists beyond the presence of fat. Hormonal effects are very different between males and females, with optimal levels being different in both cases. Here are the Worst foods For men to eat that cause belly fat: 1. The release of the stress hormone cortisol influences a persons appetite and could cause them to eat more. (35), One study in the U.S. found that sleep deprivation was a reason for increased unhealthy abdominal fat in people under the age of 40. 6 The only factors that cause belly fat are an unhealthy diet and low physical activity. sedentary lifestyle can promote belly fat gain, high-intensity interval training exercise, exercises designed to flatten your stomach, Why Walking is One of the Best Forms of Exercise, recipes to make your own flat tummy water, Proven Foods to Burn Belly Fat Based on Science, 10 Minute Workout to Transform Your Body in 4 Weeks, 8 Flat Tummy Drinks to Help You Lose Belly Fat. Unlike the fat thats found deeper in the abdominal cavity, subcutaneous fat isnt as strongly linked to increased disease risk (3). Those assigned male at birth are typically more prone to developing visceral fat. Even though subcutaneous fat isnt considered as harmful as visceral fat, its important to focuses on reducing your total belly fat for optimal health. If you need more personalized dietary advice on how to lose excess belly fat and reduce your disease risk, contact a knowledgeable registered dietitian. Phytoestrogens are plant-based compounds that mimic the naturally-occurring female sex hormone estrogen. Barley is a whole grain with a chewy consistency and nutty flavor. "But that's just because it forms around the organs in that area, so there's nowhere for the fat to go. Avocados. Losing belly fat is a common goal. If you're not getting enough physical activity, that can also contribute to weight gain. Read more: Breaking Down Belly Fat: Types, Causes and How to Get Rid of It Once and for All, "'Hard, fat belly' is not really a clinical term," says nutrition expert Tauseef Ahmad Khan, MBBS, PhD, a research associate in the Department of Nutritional Sciences at the University of Toronto in Ontario, Canada. 1. (28), According to the journal Obesity, increasing fiber in your diet along with increased exercising help to lose belly fat on a long-term basis. As research fleshes out the exact nature of the relationship between soy and testosterone, you would do well to consider limiting soy intake, especially from supplements. What can you do to burn fat that has built up around your belly? The worst carbs to consume if you want to get rid of belly fat are simple carbs. But what does the science say? You can also avoid gaining belly fat by exercising regularly and staying active. In general, belly fat occurs when too much fat is stored in the abdominal area following poor diet and inadequate exercise. In seeking how to lose belly fat for women and men over 50, effectively address these 3 issues: diet, exercise, and supplement support for aging and body weight. To help get to sleep faster, you can find out about some of the best foods to eat before bedtime to improve your sleep quality. Healthy foods high in protein include chicken breast, oats, broccoli, and almonds. However, having too much belly fat may harm your health and increase your risk of developing certain chronic diseases. Regularly eating yogurt has been linked to a reduced risk of excess weight and obesity. National Library of Medicines list Try this today: If youre trying to lose excess belly fat, focus on incorporating realistic, maintainable habits into your daily routine. In healthy people, any fat buildup resulting from excessive calorie supply is stored subcutaneously. Stress reduction is viewed as an important tool in any weight-loss program. 2004-2022 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Researchers have found that not getting enough exercise and consuming too many calories are linked to excess belly fat. Diet and exercise are certainly very important, but belly fat can also be contributed to by: Sleep. It can drive diseases like heart disease and type 2 diabetes. The cycle continues as more testosterone is converted into estrogen and more fat accumulates in the abdomen due to lower testosterone. Gaining belly fat is just one way that stress affects you. The role of sleep duration in the regulation of energy balance: Effects on energy intakes and expenditure. (12, 13). Also, not getting enough exercise, stress, and lack of sleep can result in a big stomach. Apart from causing you to have a fat stomach, find out what else smoking does to your body. Federal regulators have authorized the type 2 diabetes drug tirzepatide, sold under the brand name Mounjaro, to be used for weight loss. Estrogen favors subcutaneous fat production because "that's the type of fat that can best serve as a regular energy supply" for pregnancy and lactation, he says. Japanese Sushi. Having a bigger belly can be hazardous, but with some changes, you can shed that unwanted fat. Yoghurt. It can be challenging to get rid of abdominal fat, but there are many techniques that people can use to help get a flat stomach. But, while muscle is pretty efficient at burning through visceral fat quickly, some people AMAB may take in more calories than they burn, he says. In addition, too little sleep can increase your cortisol and . Carrots. Replace the anti-testosterone food items listed above with more fresh fruits and vegetables (especially cruciferous vegetables like broccoli and kale), fish (for protein and high omega-3 content), and protein-rich nuts and beans. "Plant foods rich in monounsaturated fat avocado and avocado oil, extra virgin olive oil, whole Mediterranean olives and olive tapenade, nuts and nut butter as part of a healthy balanced diet may help reduce belly fat," she says. This is why smokers tend to have a bigger belly than nonsmokers. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. (44), One study found that walking for 70 minutes a day on 3 days in the week helped to prevent abdominal fat accumulation. Diets high in refined carbs and low in micronutrients can lead to chronic inflammation. Far from affecting male sexual health alone, alcohol also wreaks havoc on the wider endocrine system and negatively influences its critical interactions with the nervous and immune systems. Making dietary changes by reducing unhealthy carb intake and increasing fruits, vegetables, and protein may help you eliminate unhealthy fat from your waist. The web is full of great meal plans to effectively boost testosterone, but one of the easiest to start is called the Whole30 diet plan that focuses on simple meal preparation using only whole-food ingredients. These foods are big factors in weight and fat gain in men. Modifying your diet to include healthy choices that elevate testosterone levels naturally is guaranteed to improve your overall health and general sense of well-being. Losing weight is one of the best ways to get rid of upper belly fat. If you are going through the menopause, you can find out about some of the best home remedies for hot flashes and night sweats. Evidence-based, effective ways to lose belly fat, 6 Simple Ways to Lose Belly Fat, Based on Science, 19 Effective Tips to Lose Belly Fat (Backed by Science), How to Lose Lower Belly Fat the Healthy Way, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How Walking Can Help You Lose Weight and Belly Fat, Type 2 Diabetes Drug Tirzepatide Put on Fast Track for Use for Weight Loss: What to Know, Weight-Loss Drug Shortages: Access Now Limited to Diabetes Medication Mounjaro (tirzepatide), Weight Loss: Telehealth Programs Combine Coaching with Semaglutide for Greater Success, Exercise Snacks: 1-Minute Workouts Can Improve Fitness, Overall Health. Your age and genetics, however, also influence how much weight you carry and where you carry it. People trying to lose weight should include a good amount of exercise in their daily routine. Visceral fat is strongly linked to increased disease risk. We do not get adequate protein levels, nor we do include enough fresh fiber-rich fruits and vegetables in our daily eating habits. Make sure the tape measure is level all the way around. How to Lose Belly Fat Fast. And - long-term wearing of all this can cause health problems, the treatment of which will require time, money and nerves. One study found that sleeping less than 5 hours a night increases the risk of abdominal obesity. Related: Why Walking is One of the Best Forms of Exercise. Visceral adipose tissue (VAT), or visceral belly fat, is the fat that surrounds internal organs like your kidneys, liver, and pancreas, so it's much deeper in your abdomen than subcutaneous. You still need carbohydrates. Trans fats found in foods such as fried foods, margarine, pastries, and some frozen products are some of the worst foods for belly fat. Stress is also a major factor in the production of cortisol, which adds to the buildup of fat . We consume far too many empty calories that are devoid of any real nutrition. (27). One study found that restricting carbohydrates helped to shift fat distribution and reduce obesity. They offer numerous fat-burning benefits to men. Your standard glass of wine at dinner is unlikely to severely hamper your testosterone gains. Apart from diet, spare at least 30 minutes daily for . One study found that stress can cause men to gain belly fat due to an increase in cortisol levels. Family genes, stress, hormonal . Visceral fat is located near your portal vein, which carries blood from your gastrointestinal tract to your liver for processing. You can learn more about how we ensure our content is accurate and current by reading our. But, rather than avoid all carbohydrates, replace the sugary and starchy carbs with low GI carbs such as: All greens. In terms of stripping harmful ingredients from your diet, you want to focus on getting rid of added sugar and chemical additives. (5), The good news is that losing belly fat and excess weight can help to reduce your risk of disease. Subcutaneous fat is soft, and its the fat you see jiggling on your belly. Processed Meats - Hot dogs, bacon, deli meats - these are all processed foods that are loaded with unhealthy saturated fats and sodium. If these increases in abdominal belly fat arent addressed, the result can be a battle with obesity. Your email address will not be published. Fat, no matter where. . Contrarily, maintaining healthy levels of belly fat and overall body fat may help reduce your risk of developing a chronic disease. Visceral fat accumulation, as seen in men with beer bellies, is correlated to poor heart health, elevated risk of developing diabetes, and lower life expectancy. Researchers theorize this is because artificial sweeteners are way sweeter than sugar. Not only does it lower testosterone, but alcohol also affects sperm quality by interfering with the work of Sertoli cells in the testicles. Common foods in the diet that can be high in added sugar can include baked goods, pastries, muffins,. Your email address will not be published. Licorice root is a member of the bean family. A 1-ounce portion of shelled, roasted pumpkin seeds provides about 14 grams of dietary fat, 2 grams of fiber, and 8 grams of plant protein. ", And that distinction, as BMC notes, leaves men on the short end of the stick because, as Khan says, "visceral belly fat is more dangerous than subcutaneous fat. Use a women 's fat burner like LeanBean. The effects of getting soy through regular diet on testosterone, though, are not as clear-cut. Find out some effective ways to deal with stress so that you can lose belly fat. Although cutting back on unhealthy carbs can help lose some belly fat without exercise, increasing your physical activity will help to speed up your weight loss. Alcohol. Although there are many unhealthy foods that cause excess belly fat and make your stomach big, there are some other reasons for excess belly fat. A cup of Yogurt encourages the growth of good bacteria in your gut.This throws out other bugs that cause bloating. Switching to whole-grain foods resulted in less fat accumulating around the stomach area. Insulin resistance is a major cause of type 2 diabetes (4). Researchers have also found that consuming high-quality protein helps to reduce abdominal fat. Visceral fat is known colloquially as abdominal fat or belly fat.. Here is why. Follow a healthy diet rich in leafy greens like spinach. One of the best ways to lose your belly quickly is to increase your daily physical activity. Supplements for heart health: Which ones are beneficial and which ones are not? Khan says it's sometimes referred to as soft fat "because it feels very pliable to the touch. Almonds are nutrient-dense nuts that are rich in heart-healthy fats, fibre, and proteins. That said, a September 2012 review in Circulation points out that not all obesity is alike. Hydrogenated vegetable oils are well-documented to lower testosterone levels. Having a larger than normal waistline due to belly fat can put your health at risk from a number of conditions. Here are the top 5 foods to avoid to recover healthy testosterone levels. The only thing the processed foods help you in is curbing your cravings for a while. If you want to lose weight and prevent belly fat gain, find out about the benefits of a low-carb diet. For example, people AMAB are typically more prone to "android obesity," which favors the accumulation of the kind of centralized visceral fat that undergirds a hard, fat belly. Are these popular foods the reason you have belly fat? In high concentrations, xenoestrogens have been demonstrated to upset the balance of the hormone system and lower testosterone, especially when sourced through supplementation for example, in the form of soy protein isolate. Calcium carbonate - calcium assists your cells to store less fat and burn the stored fat. Researchers say that even moderate weight loss can help to lose a substantial amount of belly fat. Plus, fatty foods can delay stomach emptying, making you feel uncomfortably full and bloated. "But what people mean by it is what clinicians refer to as 'visceral fat' in the stomach area.". Apples are one of the highest-fiber fruits, packing 4.5 grams of fiber (17% of the daily value) in one medium apple. 1. Chan School of Public Health. Smoking is a risk factor for increased belly fat, as well as many other serious health concerns. Although spot reduction is not possible, you can still lose belly fat by losing weight in general. There are two types of belly fat: Health complications from visceral fat are more harmful than having subcutaneous fat. Hydrogenated oils are some of the most harmful foods that cause a build-up of belly fat. Research in BMC Sports Science, Medicine and Rehabilitation published in 2018 noted that the positive effects of regular and consistent exercise on belly fat are so great that it should be prescribed by doctors as medical treatment for people with too much belly fat. Although lifestyle factors such as diet and exercise greatly influence belly fat gain, genetics also play a role. People can make many lifestyle and dietary changes to lose belly fat. A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. Here are 11 things that can make you gain belly fat. This also has a beneficial effect on hormones that are connected to body fat and obesity. The increased physical activity helped to reduce both subcutaneous fat and visceral fat. Sometimes, though, due to uncontrolled abdominal fat buildup, the process is broken. Belly fat promotes an increased release of two types of cells called adipokines and cytokines. Belly fat might seem like an innocuous addition of a few pounds of fat. Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation. In the human body, there are two divergent types of fat with very different health implications. (21), Alcohol also contains a lot of calories that can lead to weight gain. Plant-based foods with natural fats are avocado, peanuts, seeds, coconuts, edamame, and olives. Visceral fat is the type of belly fat thats significantly linked to health concerns. If you follow natural health circles, you may have encountered proponents of reishi mushrooms extolling the many health benefits of adding reishi mushrooms to your diet such as enhancing the immune system and lowering inflammation. "I understand that it may feel hard when you push your hand against it," Khan says. Foods with added sugar, like granola bars, cookies and cakes, can be a major source of belly fat. What are the top 10 foods that cause a female to gain belly fat? For example, if youre not currently exercising, start by taking a 15-minute walk every morning or afternoon. Belly fat has an enzyme called aromatase that catalyzes the conversion of testosterone into estrogen through a process called aromatization, resulting in lower testosterone levels. Increasing sleep duration to at least 7 hours a night can help to make your belly slimmer. A person has a higher risk of various health issues if they have excess belly fat. The limits could impact people who take the drug for, Telehealth companies are helping people achieve long-term weight loss with online programs that combine one-on-one coaching with prescription drugs. 2. (4), Doctors from the Mayo Clinic say that belly fat in women is common after the menopause. Behavior, environment, and genetic factors all have a role in causing people to be overweight and obese. (30). However, fruit juice is still a sugary drink that can cause belly fat even though it is a natural food, so it should be consumed in moderation. Hypertension: Can 15 minutes of yoga a day help control blood pressure? One study discovered a remarkable 26% drop-off in testosterone levels among healthy male subjects in the study after eating 7 grams of licorice for a week. One way to help prevent weight gain and having a large lower belly pooch is to get enough protein in your diet. The founder of trans fats, Wilhelm Normann, actually made food more accessible when he created them over 100 years ago.. One simple way to increase your daily exercise is to walk more. Sleep deprivation could be one reason for excess belly fat. (1), Subcutaneous fat is found in the deepest layer of your skin and is necessary for energy, insulation, and to protect your muscles. This article outlines the types of belly fat and shares evidence-based tips on how to lose excess belly fat. People often reach for food for comfort when they feel stressed. Protein is essential for losing weight because it helps keep you feeling fuller for longer. 5. However, the truth is that trans fats and partially hydrogenated oils are among the very worst modern inventions. . Consuming too much salt can lead to water retention and temporary weight gain. In general, women have greater amounts of subcutaneous fat than men (3). 2. Although we commonly chalk growing belly fat accumulation up to a natural aspect of the aging process, out-of-control belly fat actually indicates that our hormone system, which includes the crucial male sex hormone testosterone, is unbalanced. Choose lean sources of protein such as fish and low-fat dairy products. Reductions in body weight. A sedentary lifestyle can promote belly fat gain. Trans fats, in particular, can cause inflammation and may lead to obesity. Common foods in the diet that can be high in added sugar can include baked goods, pastries, muffins, flavored yogurts, breakfast cereals, granola and protein bars, prepackaged foods, sugar-sweetened beverages , and other processed foods . Men who eat less sugar have a smaller waist circumference. The quantity of alcohol . Finding better ways to cope with stress can help to increase the effectiveness of exercise to melt belly fat away. Women with large waists are more likely have high stress levels. Men with low testosterone levels who undergo TRT report higher energy levels, supercharged libido, and improved mental health. However, guys who have big bellies should be concerned about the ramifications of their gut fat on their overall health. All rights reserved. Due to the close correlation between sperm counts and testosterone levels, we know that levels of the male sex hormone have bottomed out in men as well. home remedies for hot flashes and night sweats. (14), Scientific research indicates that saturated fats and trans fats cause weight gain in the belly. Capsaicin. Avocados. TRT involves the titrated subcutaneous (under-the-skin) administration of synthetic testosterone to augment the bodys natural supply. Learn more about the many ways that olive oil can boost your health and help you get rid of belly fat. Nearly all men respond favorably to treatment, seeing and feeling results in as little as a few weeks. Also, not getting enough exercise, stress, and lack of sleep can result in a big stomach. It can also, To lose hip fat, a person can adjust their diet and exercise routine. Environmental factors and behavior also play a role in the likelihood of people becoming obese. (4), Some studies show that central obesity tends to affect more men than women. The more you [have], the greater your risk for heart disease, diabetes and stroke.". L-carnitine fumarate - turns fat stores into energy. (3). (2017). Relax, exhale and measure your waist, resisting the urge to suck in your stomach. Some of the most common foods that cause belly fat in women and men are: Sugar-added foods. Short duration of sleep is linked to an increase in food intake, which may play a part in the development of abdominal fat. . Lack of sleep can lead to . The human body is constantly in search of creating balance through a process called homeostasis. Part of this work includes balancing hormone levels. (16), Surgeons have also noted that obese individuals who undergo bariatric surgery have a higher percentage of trans fats around their abdominal region. There is some evidence that moderate amounts of red wine have some benefits for your heart. When planning your new testosterone-fortifying diet, emphasize flexibility so that you can stay committed to it. There is some evidence that a persons genes can play a part in whether they become obese. Stress-relieving tactics include mindfulness and meditation, and gentle exercise like yoga. Women who are not obese but are exposed to higher levels of stress are at higher risk of accumulating belly fat. Whole grains like brown rice, whole-wheat pasta, and popcorn are rich in fiber and better at preventing fat-causing sugar surges. Visceral fat transfers fatty acids, inflammatory proteins, and other dangerous substances to your liver. To understand the extent to which we have harmed our sexual health as men, we need to look no further than this startling statistic: in the past 40 years, mens sperm counts throughout the West have dropped on average by 60%. You can help lose your beer belly by doing some of these exercises designed to flatten your stomach. The less muscle your body has, the more fat your body will store. Excess belly fat can increase the risk of: Common causes of excess belly fat include: Sugary food such as cakes and candy, and drinks such as soda and fruit juice, can: Low-protein, high-carb diets may also affect weight. Consuming even a small amount of peppermint or spearmint can result in substantial losses of testosterone. It is distributed throughout the body under the skin. Your hormone system takes advantage of the downtime during sleep to regenerate crucial hormones and rebalance itself. Eating foods that help shrink fat cells, boost energy levels, and discourage overeating is beneficial too. Caffeine - improves your mood and boosts metabolism. This is why the term "beer belly" is often used to describe belly . Testosterone is Crucial for Male Sexual and Overall Health, The Connection Between Falling Testosterone and Higher Belly Fat in Men: A Vicious Cycle, The Top 5 Most Harmful Foods to Testosterone Levels, Testosterone Replacement Therapy for Melting Belly Fat, The Bottom Line on Diet, Belly Fat, and Male Sexual Health, what we typically eat is horrible for our testosterone levels, alcohol use is devastating for testosterone counts, wreaks havoc on the wider endocrine system. A belly fat diet should also avoid fried foods, refined carbs such as pastries, and limit alcohol intake. Some studies on animal subjects found that high levels of cortisol are directly related to belly fat gain. Engage in strength training exercises such as pushups to burn belly fat fast. Researchers have found that exercise training helps to burn off fat around the abdomen. weightlifting is especially potent for elevating testosterone. In this video I break down some of your favorite foods that you might reconsider eating after hearing . Eli Lilly is restricting access to its drug Mounjaro, focusing on people with type 2 diabetes. The greater amounts of visceral soft tissue in the stomach also increased the risk of cardiovascular disease. Fat Burning Foods for Men #14: Pumpkin Seeds. (40). .Bad posture. The rise of a hard, fat belly is like the sphinx of biology. Not only is pizza delicious, but it's also packed with fat and salttwo nutrients that have been shown to cause belly bloat. In moderation (defined by most experts as no more than 2 drinks per day), the deleterious effects of alcohol on your testosterone levels will likely be minimal. These include eating, Many people dream of having a flat stomach and rock-hard abs. Various diet and exercise adjustments can help. Cortisol causes those excess calories to remain around the belly and other areas of the body for later use. Rather than being stored under the skin throughout the body like subcutaneous fat, visceral fat is stored in the abdominal cavity around vital organs such as the liver and intestines. Weight gain around the stomach increases the risk of heart disease, hypertension, diabetes, and cancer. Foods sweetened with fructose tended to cause belly fat gain more than glucose sweeteners. Normally, aromatization produces a more harmonious balance between the sex hormones. Receiving therapy from a responsible provider who monitors your health throughout the process protects you against any adverse effects of treatment as well as against any harm resulting from substandard testosterone supplies sourced from questionable producers. Related: Proven Foods to Burn Belly Fat Based on Science. In the 21st century, the fat belly becomes a typical problem for people, especially those who work in offices or do sedentary jobs. You will also learn about the worst foods that cause weight gain in the stomach area. After all, fat serves to protect and insulate your body. If youre a guy entering middle age, you have probably noticed a certain trend of growing bellies among you and your friends. (26), Other studies have shown that consuming too many processed carbs has more health implications than just a fat stomach. By contrast, Khan says testosterone favors visceral fat storage as an on-demand extra fuel source for strength and muscle growth. 2. #5. Yogurt. Although most foods that include trans fats have been banned, some items still linger and can lead to belly fat. All participants were served meals three times a day, and provided either a low salt diet or control diet with same calorie. Eliminate or drastically reduce your intake of the testosterone-killing foods listed above as well as all processed foods. Additionally, Bananas increase metabolic rate, which melts belly fat. Reduce your intake of sugar. In the end, this can lead to greater weight gain, especially around your middle. The result is a tendency toward a pear-shaped body. In case you needed one more reason to retire trans-fat laden hydrogenated oils from your cupboard forever, here it is. Chan School of Public Health, Tauseef Ahmad Khan, MBBS, MSc, PhD, research associate, Department of Nutritional Sciences, University of Toronto, Ontario, Canada, Johns Hopkins Medicine: The Skinny on Visceral Fat, Mayo Clinic: Belly Fat in Women: Taking and Keeping It Off, Circulation: Body Fat Distribution and Risk of Cardiovascular Disease, Harvard T.H. If you are experiencing serious medical symptoms, please see the These are foods such as white bread, pasta, pastries, and sugar. While having some belly fat is normal and necessary for good health, having too much belly fat may harm your health and increase your disease risk. If you want to get rid of your belly fat for good, find out what are the best foods to eat every day for a slim waist. Subcutaneous fat is the soft belly fat that you can poke. In fact, physical activity may be the best way for men to lose belly fat. What Causes Belly Fat: Foods that Cause Belly Fat and Other Causes of Belly Fat, Jenny Hills, Nutritionist and Medical Writer. Additionally, a study in over 36,000 people found that those with a higher amount of visceral fat than subcutaneous fat were more likely to die from any cause than those who had lower amounts of visceral fat (23). There is also some evidence that weight gain from alcohol tends to accumulate around the stomach. Subcutaneous fat, which accounts for as much as 90% of your total fat profile, is the type of fat we typically associate with being overweight. To help avoid weight gain around your belly, its important to restrict your consumption of unhealthy carbohydrates. . One study found that men who consumed more than three drinks per day were 80% more likely to have excess belly fat than men who consumed less alcohol ( 13 ). In this article, we look at some natural ways of achieving it. Scientists reported that smoking doesnt cause weight loss but affects the distribution of fat in the body. . Quitting can significantly reduce the risk from excess belly fat, as well as improve overall health. Causes include eating more food than is needed and not exercising enough. A person trying to lose excess abdominal fat can monitor their alcohol intake. Body fat around the waist tends to increase in women after the menopause. Hence, it is a must that you limit your intake of alcoholic . Despite its impressive health-promoting activities, however, there is some evidence that reishi mushrooms may also lower testosterone by inhibiting the activity of the 5-reductase enzyme. Cortisol also deposits fat around your belly. This type of fat contains more cells, blood vessels, and nerves than subcutaneous fat (7). Broccoli Foods that Burn Belly Fat - Broccoli dark green vegetables like broccoli help to decrease visceral and liver fat in overweight. Causes of belly fat Poor diet. However, causality cannot be inferred from this study. At Healthy and Natural World, our mission is to empower people to take control of their own health by providing comprehensive, practical and well researched information. When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can impact their metabolism. Having excess amounts of belly fat, especially the visceral type, is associated with negative health outcomes, including an increased risk of developing conditions like metabolic disease and fatty liver. Test your knowledge with this WebMD quiz, and learn how to eat for a slimmer waistline. However, if you are serious about upping your testosterone levels naturally, then eliminating heavy drinking (more than 2 drinks per day) should be your top priority. without all the added sugar and processed foods in the typical American diet. While a small amount of saturated fat is a necessary part of a balanced diet, trans fat should be avoided. Even though only 1020% of total body fat is composed of visceral fat, this type of fat is strongly linked to increased disease risk (13). A steroid hormone known as cortisol helps the body control and deal with stress. Another study linked eating dairy . Learn how to get, Subcutaneous fat is the fat that is visible just under the skin. more ways that stress seriously impacts your health, lack of sleep can cause weight gain in people of any age and gender. Knowledge is power, so continue reading to . Consume homemade nutritious food instead. Its scientific name is Glycyrrhiza glabra. Because of the close negative relationship between circulating testosterone in men and belly fat, increasing testosterone levels is one of the major strategies that any man who is serious about losing unwanted abdominal fat should employ. (39) However, other studies have found that both men and women who smoke tend to have larger waistlines than people who dont smoke. Find more information on how to lose your belly without counting calories or starving yourself in my e-book Blast Your Belly Fat this is the ultimate guide for losing belly fat. A 2013 study links weight gain to short sleep duration, which could lead to an excess of belly fat. Replace the anti-testosterone food items listed above with more fresh fruits and vegetables (especially cruciferous vegetables like broccoli and kale), fish (for protein and high omega-3 content), and protein-rich nuts and beans. Alcoholic drinks often contain additional sugar, which can contribute to weight gain. However, the same amount of regular cola contains 10.8 grams of sugar. (15), One intervention study involving 52 overweight women found that increasing the intake of trans fats resulted in body fat increase around the waist. The American Heart Association recommends that people replace trans fats with healthy whole-grain foods, monounsaturated fats, and polyunsaturated fats. By contrast, women are more prone to "gynoid obesity," the Circulation review notes, which favors the development of "subcutaneous fat," which often collects in the hip and thigh area, according to the Harvard T.H. The Avocado is an amazing little fruit; it contains two nutrients that are known to kill belly fat. Here are 19 effective tips to lose belly fat, based on studies. Also, visceral fat tends to be higher in people of European origin compared with people of other ethnicities (2). Here are some evidence-based tips to lose belly fat: In addition to the tips listed above, recent research suggests that some people with too much belly fat may benefit from reducing their carb intake. Remember that creating healthy, sustainable habits is much more important for your overall well-being than aiming for quick weight loss. 9. If you're eating too many unhealthy foods, or not enough healthy ones, that can lead to weight gain. (17), It is good to remember that not all fats are created equal. If you can't bid your steak farewell, simply replace the rib-eye with one of the leaner cuts, like sirloin tip side steak, the eye of round, or top sirloin. If youre killing your testosterone levels with poor diet including with the 5 testosterone-draining food items well discuss later on then you are endangering your health. Many studies indicate that a lack of sleep can cause weight gain in people of any age and gender. However, during and after the menopause, visceral belly in women becomes more of a problem. So, you may have unsweetened almond butter or simply munch on almonds to lose belly fat. As they are high on the glycemic index, they quickly turn into sugar (glucose) in your blood. When there aren't any calories to back it up your body responds with hunger to get those calories. Belly fat refers to fat around the abdomen. How Viagra became a new 'tool' for young men, The amazing story of hepatitis C, from discovery to cure, Ankylosing Spondylitis Pain: Fact or Fiction, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, risk of developing obesity-related diseases, https://www.health.harvard.edu/staying-healthy/abdominal-obesity-and-your-health, https://www.cdc.gov/genomics/resources/diseases/obesity/index.htm, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats, https://www.mdpi.com/1660-4601/13/10/999/htm, https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0045815, https://www.ncbi.nlm.nih.gov/pubmed/23319909, https://www.health.harvard.edu/staying-healthy/taking-aim-at-belly-fat, https://link.springer.com/article/10.1007/s13679-014-0129-4. Having some fat in your belly is normal. Broccoli. Belly fat is the most harmful fat in your body, linked to many diseases. Foods That Cause Belly Fat, Visceral fat 2 Grains & Flour Starchy foods like bread, cereals, biscuits, pasta, crackers, pastries, and doughnuts are all loaded with refined carbohydrates. Women, on the other hand, tend to store their fat a little lower, around the butt and thighs. (32), Some researchers have found that getting a fat belly can also cause stress. All rights reserved. Scientists concluded that lack of sleep is connected with future weight gain in women. "It's that simple," Khan says. Hence the male tendency toward an apple-shaped body, according to a January 2015 study in BMC Public Health , which analyzed data from more than 15,000 people. In one study, yogurt (along with veggies, whole grains, fruits, and nuts) was among the foods not linked to weight gain. The changes in hormone levels create a shift in body fat distribution. Another nutrient monounsaturated fats is also found in avocados this fat is known as a "good fat" and is proven to help "spot reduce" belly fat. On the other hand, women are more likely to develop excess fat in the lower body, leading to a pear shape (3). In this article, well discuss the relationship between testosterone and belly fat in men, what testosterone-killing foods you should avoid, what you can do to destroy belly fat naturally, and other alternatives for eliminating belly fat like testosterone replacement therapy (TRT). To help get rid of a large tummy, find out about more changes to your diet that reduce abdominal fat. First, lay off the alcohol. (8), In fact, research points to the fact that fructose (a type of sugar from plants) is worse for you than glucose (a simple sugar). Causes include poor diet, lack of exercise, and short or low-quality sleep. One study undertaken at the University of Tennessee revealed people dieting who ate three servings of yoghurt per day lost, on average, 61 per cent more belly fat compared to those who opted to diet without eating yoghurt. (6). Chan School of Public Health: Waist Size Matters: How Abdominal Fat Increases Disease Risk, Winchester Hospital: The Dangers of Hidden Abdominal Fat, BMC Public Health: A Novel Quantitative Body Shape Score for Detecting Association Between Obesity and Hypertension in China. This is one of the reasons for the term beer belly. (22). Refined grains. Over time, insulin resistance may lead to elevated blood sugar levels and the development of type 2 diabetes (8). These tips will help you lose belly fat and exercise. Here are 6 simple ways to lose belly fat that are supported by science. The fructose content which is common in sweet beverages is the major cause of belly fat. Chocolate. Sugary foods and beverages Many people consume more added sugar daily than they realize. The role hormones play can be seen in many trans men, according to the Circulation report. Foods with transfats include certain frostings, microwave popcorn, refrigerated dough, baked goods, fried foods, and microwave popcorn. Find out some delicious recipes to make your own flat tummy water. Also limit processed meats. What foods should you avoid if you want to lose belly fat? Men with high belly fat concentrations are more likely to die young and as well as more likely to experience disability while they are alive. For example, while premenopausal women have higher levels of subcutaneous belly fat, postmenopausal women tend to have higher levels of visceral fat, which contributes to an increased risk of metabolic disease (2). Doctors say that visceral fat accumulates around your organs and can increase your risk of various chronic diseases. Your fat loss plan to lose belly fat begins with fixing leptin resistance and allowing natural weight loss to progress. When you purchase through links on our site, we may earn an affiliate commission. A 2012 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. Pull the tape measure until it fits snugly around you, but doesn't push into your skin. This rate of weight loss is safe and appropriate for most men. Visceral adipose tissue (VAT), or visceral belly fat, is the fat that surrounds internal organs like your kidneys, liver, and pancreas, so its much deeper in your abdomen than subcutaneous fat. Studies have shown that consumption of sugar can lead to increased belly fat over time. In this article, you will find out what causes belly fat. If a person consumes more calories than they burn off, they will put on weight. Common Causes Of Belly Fat For many people, belly fat can be one of the more stubborn types of fat to lose. Find out how much you have to walk to notice a change in your weight. (45). For women, a waist measurement of more than 35 inches (89 centimeters) indicates an unhealthy concentration of belly fat . MNT is the registered trade mark of Healthline Media. (25). #2. This sort of fat accumulation around the abdomen has many nicknames beer belly, dad gut, etc. Unfortunately, our modern American diet presents a dilemma: what we typically eat is horrible for our testosterone levels. The only way to interrupt the cycle is boosting testosterone levels through a variety of means to eviscerate the visceral fat and restore systemwide balance. . Also, consider working with a registered dietitian for personalized nutrition advice. One reason why your stomach is too big is if you are under a lot of emotional or psychological stress. As such, visceral fat is associated with liver inflammation and higher amounts of liver fat, which increases your risk of developing conditions like insulin resistance and nonalcoholic fatty liver disease (17, 18). Indeed, high testosterone may contribute to more belly fat in women ( 26, 27 ), rather than belly fat loss. What are the different types of belly fat? Walking is a great form of physical activity that's free, low risk and easy to do. This, coupled with a sedentary lifestyle can cause you to put on the pounds like there's no tomorrow. Trans Fats. This can also be caused by stress. Learn about more ways that stress seriously impacts your health. This means fewer testosterone, which leads to fat storage in the abdominal area. Sleep is vital to peoples overall health. Researchers in 2015 found that consuming refined carbohydrates causes an increase in abdominal fat. Try doing yoga and meditation as a way to reduce your stress level and keep your body calm. Spinach. Where does it come from? Alcohol is unhealthy for the liver but it also contributes to weight gain, especially around the belly. The Journal of Nutrition reports that people who consume sugary drinks every day have, on average, 10% more belly fat than those who avoid sugar-laden sodas. Consuming fatty red meats in a daily quantity of 5 ounces [5] is linked to central obesity which is just another expression for your belly fat. How Can Men Prevent Belly Fat Accumulation Through Dietary Adjustments? (10), One of the dangers that sugary drinks can cause is that they contain a lot of calories but dont make you feel full. (11). Genetics, aging, stress, and lifestyle factors can contribute to a hefty frame, obesity, type 2 diabetes, and a beer belly. Nuts. (2018). Apples. Belly fat is caused by many things, from poor diet to genetics. Some of the causes are listed below Stress belly fat Image by Gerd Altmann from Pixabay Stress and Depression are linked to the lower belly fat causes in females. HGH Therapydoc 2022. Foods that are rich in complex carbs and fiber contain vitamins and minerals and are good for keeping your digestion healthy. To find out how to avoid sugary foods that cause belly fat, its important to know how sugar is hidden in food. When your body doesn't respond well to insulin, this can lead to pre-diabetes and type 2 diabetes. The cause: taking in more calories than you burn. Dairy Gas and a feeling of bloatedness are the general symptoms of lactose intolerance, whether mild or severe cases. 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