It can also, To lose hip fat, a person can adjust their diet and exercise routine. You will also learn about the worst foods that cause weight gain in the stomach area. In many cases, lifestyle and dietary adjustments on their own are adequate to achieve restoration of falling testosterone levels to optimal blood concentrations. However, during and after the menopause, visceral belly in women becomes more of a problem. Alcohol. Try doing yoga and meditation as a way to reduce your stress level and keep your body calm. To lose 1 to 2 pounds a week, cut out about 500 to 1,000 calories per day. Avocados. Targeted weight loss is impossible. . Why? 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. For some men who do not respond as favorably to diet and lifestyle changes, though, testosterone replacement therapy (TRT) may be a good option. These tips will help you lose belly fat and exercise. Trans fats, in particular, can cause inflammation and may lead to obesity. (17), It is good to remember that not all fats are created equal. As they are high on the glycemic index, they quickly turn into sugar (glucose) in your blood. Processed Meats - Hot dogs, bacon, deli meats - these are all processed foods that are loaded with unhealthy saturated fats and sodium. Creamy Greek Yogurt is tasty, but it's also much more than that. Try this today: If youre trying to lose excess belly fat, focus on incorporating realistic, maintainable habits into your daily routine. However, guys who have big bellies should be concerned about the ramifications of their gut fat on their overall health. Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation. Diet. 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. Visceral fat is the more dangerous type of fat that collects around the internal organs of the abdomen. 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. "But that's just because it forms around the organs in that area, so there's nowhere for the fat to go. Muscle Deterioration Men naturally lose muscle mass with age, and that contributes to excessive belly fat gain. This is one of the reasons for the term beer belly. (22). Finally, you should be getting at least 7-9 hours of sleep each night. Soy contains undesirable amounts of phytoestrogens. There are two main types of belly fat one is found under your skin and the other is found deeper inside your abdomen, surrounding your internal organs. 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. As men age, their metabolism begins to slow. Alcoholic drinks often contain additional sugar, which can contribute to weight gain. Apart from causing you to have a fat stomach, find out what else smoking does to your body. (2018). Here are the top 5 foods to avoid to recover healthy testosterone levels. 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. One study found that some people are predisposed to obesity and its associated complications. MNT is the registered trade mark of Healthline Media. In healthy people, any fat buildup resulting from excessive calorie supply is stored subcutaneously. Low-protein, high-carb diets may also affect weight. (4), Doctors from the Mayo Clinic say that belly fat in women is common after the menopause. Doctors say that visceral fat accumulates around your organs and can increase your risk of various chronic diseases. You can learn more about how we ensure our content is accurate and current by reading our. Cardamom. 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. Are these popular foods the reason you have belly fat? Our snacks are loaded with sugar, preservatives, and other additives. (7), Other studies on the effects of sugar on abdominal obesity have found that fructose increases belly fat in adolescents. of signs you need emergency medical attention or call 911. (27). 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. 2004-2022 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Hormonal effects are very different between males and females, with optimal levels being different in both cases. In general, belly fat occurs when too much fat is stored in the abdominal area following poor diet and inadequate exercise. . However, having too much belly fat may harm your health and increase your risk of developing certain chronic diseases. Not getting enough good sleep also may, potentially, lead to unhealthy eating behaviors, such as emotional eating. Flaxseed. Learn about the worst ingredients in food that can affect your health. Finding better ways to cope with stress can help to increase the effectiveness of exercise to melt belly fat away. Contrarily, maintaining healthy levels of belly fat and overall body fat may help reduce your risk of developing a chronic disease. A lot of guys are familiar with the benefits of testosterone for the bedroom, but testosterones role in the body goes well beyond supercharging sexual health for guys. You might be able to shift stubborn belly fat if you start a high-intensity interval training exercise. 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. Licorice root is a member of the bean family. Lack of sleep can lead to . Stress-relieving tactics include mindfulness and meditation, and gentle exercise like yoga. 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. Subcutaneous fat is the soft belly fat that you can poke. Researchers have found that exercise training helps to burn off fat around the abdomen. Those assigned male at birth are typically more prone to developing visceral fat. (18) Whats more, consuming olive oil has many benefits for your heart. Engage In Cardio And Strength Training. (44), One study found that walking for 70 minutes a day on 3 days in the week helped to prevent abdominal fat accumulation. Apples. 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. Being overweight is one of the leading causes of major diseases. Trans Fats. Interestingly, body fat distribution changes with age. People may want to avoid sugar, fatty foods, and refined carbohydrates that have low nutritional content. The good news is that eating the right foods to lose belly fat also helps improve metabolism and mood. The mint family, while useful for treating a number of health conditions, is no friend to testosterone. Learn more about the many ways that olive oil can boost your health and help you get rid of belly fat. Fast foods and takeout meals are usually cooked in vegetable oil and are in all the packaged fares in supermarkets. Nearly all men respond favorably to treatment, seeing and feeling results in as little as a few weeks. Last medically reviewed on August 18, 2021. Compared with subcutaneous fat, visceral fat is much more metabolically active. However, fat in the upper pubic area (FUPA) can be difficult to lose. Belly fat is caused by many things, from poor diet to genetics. Phytoestrogens are plant-based compounds that mimic the naturally-occurring female sex hormone estrogen. 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. 8. Quitting can significantly reduce the risk from excess belly fat, as well as improve overall health. Hydrogenated oils are some of the most harmful foods that cause a build-up of belly fat. Because so-called female and male hormones have different jobs, Khan says. Alcohol can have both healthful and harmful effects. Barley is a whole grain with a chewy consistency and nutty flavor. Limit saturated fat, found in meat and high-fat dairy products, such as cheese and butter. Your age and genetics, however, also influence how much weight you carry and where you carry it. Insulin resistance is a major cause of type 2 diabetes (4). All rights reserved. 1. They don't easily pass through our cell walls, so gut bacteria digest them, which can cause gas and bloating. Refined grains have been stripped of their natural nutrients, leaving them high in calories but low in nutrition, which is why they're . To find out how to avoid sugary foods that cause belly fat, its important to know how sugar is hidden in food. People trying to lose weight should include a good amount of exercise in their daily routine. The founder of trans fats, Wilhelm Normann, actually made food more accessible when he created them over 100 years ago.. Having a larger than normal waistline due to belly fat can put your health at risk from a number of conditions. In case you needed one more reason to retire trans-fat laden hydrogenated oils from your cupboard forever, here it is. Find out how much you have to walk to notice a change in your weight. Women with large waists are more likely have high stress levels. One of the reasons why you may have weight gain in only your stomach is to do with your genes. Various diet and exercise adjustments can help. (10), One of the dangers that sugary drinks can cause is that they contain a lot of calories but dont make you feel full. Here are some exercises, eating habits, and lifestyle changes you can. 5. We consume far too many empty calories that are devoid of any real nutrition. Stress is a major cause of belly fat. While a small amount of saturated fat is a necessary part of a balanced diet, trans fat should be avoided. To lose belly fat: Reduce your intake of junk and fast foods. Stress can be dangerous because it can cause an increase in both visceral fat and subcutaneous fat around the belly. In this article, we look at some natural ways of achieving it. Ribeye (Fatty Red Meat) The ribeye and other red meats may be delicious, but the fat that is marbled through the meat is a potent contributor to visceral fat and can lead to several metabolic disorders like diabetes and obesity. In terms of stripping harmful ingredients from your diet, you want to focus on getting rid of added sugar and chemical additives. Is this an emergency? (36), Excess abdominal weight can also result in sleep apnea which can cause metabolic changes that exacerbate further weight gain. "The fibers in an apple are called pectin, which breaks down in your gut and. "I understand that it may feel hard when you push your hand against it," Khan says. Nuts. Breaking Down Belly Fat: Types, Causes and How to Get Rid of It Once and for All, Harvard T.H. Also limit processed meats. (12, 13). Visceral fat transfers fatty acids, inflammatory proteins, and other dangerous substances to your liver. However, having too much body fat, in general, including total belly fat, may increase your risk of developing some chronic diseases, such as type 2 diabetes, heart disease, and certain cancers (1, 4, 5, 6). Stress can cause a person to gain weight. High-carb foods also affect the hunger hormones and can leave you feeling hungry after eating. People often reach for food for comfort when they feel stressed. Chan School of Public Health. 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. Related: Why Walking is One of the Best Forms of Exercise. Foods that cause abdominal bloating and distress may have you feeling groggy and unconfident. The less muscle your body has, the more fat your body will store. A belly fat diet should also avoid fried foods, refined carbs such as pastries, and limit alcohol intake. A person trying to lose excess abdominal fat can monitor their alcohol intake. Found in: Some fruits (apples, blackberries, nectarines, peaches, pears, plums), vegetables (cauliflower, mushrooms, snow peas), artificial sweeteners (isomalt, mannitol, polydextrose), sugar-free foods. Women who are not obese but are exposed to higher levels of stress are at higher risk of accumulating belly fat. A 15-week study among 50 middle-age adults with overweight or obesity found that those who were assigned a very low carb, high fat, energy-restricted diet that provided 5% of calories from carbs lost more belly fat, including visceral fat, than those who followed a low fat diet (53). Most often, stick with water, unsweetened coffee/tea, and eating a diet rich in whole, minimally processed foods. The following steps may help people lose unwanted belly fat: A healthy, balanced diet can help a person lose weight, and is also likely to have a positive effect on their overall health. Contrary to popular belief, bananas arent among the foods that cause belly fat. Keep in mind that, although diet and lifestyle play a significant role in belly fat accumulation, factors like your age, sex, and genetics also have an effect. "But what people mean by it is what clinicians refer to as 'visceral fat' in the stomach area.". Keep portion sizes in check. In addition to modifying your diet to include more whole foods, you need to incorporate regular physical exercise in your daily routine to see the sustainable upticks in testosterone that you want. Here are some of the best ways to deal with abdominal obesity. 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. Belly fat reduction strategies include exercising more, eating more fiber-rich foods, cutting out sugary beverages and ultra-processed foods, and getting enough sleep. Also, not getting enough exercise, stress, and lack of sleep can result in a big stomach. This sort of fat accumulation around the abdomen has many nicknames beer belly, dad gut, etc. 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. French Fries. Here is why. Partially hydrogenated oils made foods last longer, and it was cheaper than animal-sourced lard and tallow. There are many lower belly fat causes in females. (30). Knowledge is power, so continue reading to . The release of the stress hormone cortisol influences a persons appetite and could cause them to eat more. Eliminate or drastically reduce your intake of the testosterone-killing foods listed above as well as all processed foods. Plant-based foods with natural fats are avocado, peanuts, seeds, coconuts, edamame, and olives. . Weight gain around the stomach increases the risk of heart disease, hypertension, diabetes, and cancer. Your fat loss plan to lose belly fat begins with fixing leptin resistance and allowing natural weight loss to progress. There is also some evidence that weight gain from alcohol tends to accumulate around the stomach. 5. 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. 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. If you are experiencing serious medical symptoms, please see the Daily intake of almonds helps reduce abdominal fat, leg fat, and cholesterol in men effectively. However, diet is highly individualized, and some people may obtain better results with a higher carb intake, particularly if those carbs are consumed as part of a fiber-rich, plant-forward diet that includes whole grains, legumes, vegetables, and fruit (56). 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. heart attacks high blood pressure stroke type 2 diabetes asthma breast cancer colon cancer d ementia Causes of belly fat Common causes of excess belly fat include: 1. If you need more personalized dietary advice on how to lose excess belly fat and reduce your disease risk, contact a knowledgeable registered dietitian. The Mayo Clinic describes subcutaneous fat as that extra layer of padding just below the skin's surface. Losing belly fat is a common goal. Apart from trans fats being bad for your heart, they also negatively impact on your general health. Its combination of carbs and protein help stabilize insulin. In the 21st century, the fat belly becomes a typical problem for people, especially those who work in offices or do sedentary jobs. Eating foods that help shrink fat cells, boost energy levels, and discourage overeating is beneficial too. (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. . The human body is constantly in search of creating balance through a process called homeostasis. Part of this work includes balancing hormone levels. You still need carbohydrates. 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). There is some evidence that moderate amounts of red wine have some benefits for your heart. Carbonated beverages: These gassy drinks fill your belly with air, causing your stomach to look distended and bloated. One way to help prevent weight gain and having a large lower belly pooch is to get enough protein in your diet. Spinach. For example, if youre not currently exercising, start by taking a 15-minute walk every morning or afternoon. 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. Is the Keto Diet Whoosh Effect a Real Thing. 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. One of the best ways to lose your lower belly pooch is to avoid foods that pile on the pounds around your waist. Gaining belly fat is just one way that stress affects you. Sleep deprivation could be one reason for excess belly fat. Body fat around the waist tends to increase in women after the menopause. Diets high in refined carbs and low in micronutrients can lead to chronic inflammation. 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 . One study found no correlation between dietary soy and testosterone levels. You can also find out why eating eggs is very healthy for you and can even help you reduce weight gain. (3). However, it is good to remember that not all carbohydrates are bad for you. 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. In general, women have greater amounts of subcutaneous fat than men (3). The 4 Big Things That Cause Belly Fat and What You Can Do to Beat Them Belly fat promotes an increased release of two types of cells called adipokines and cytokines. Here are 6 simple ways to lose belly fat that are supported by science. Caffeine - improves your mood and boosts metabolism. Broccoli Foods that Burn Belly Fat - Broccoli dark green vegetables like broccoli help to decrease visceral and liver fat in overweight. Additionally, Bananas increase metabolic rate, which melts belly fat. Family genes, stress, hormonal . Required fields are marked *. Many studies indicate that a lack of sleep can cause weight gain in people of any age and gender. For optimal hormonal health, you should aim for a 1:1 dietary distribution of omega-3 and omega-6 fats. Whole grains like brown rice, whole-wheat pasta, and popcorn are rich in fiber and better at preventing fat-causing sugar surges. (21), Alcohol also contains a lot of calories that can lead to weight gain. (4), Some studies show that central obesity tends to affect more men than women. On the other hand, women are more likely to develop excess fat in the lower body, leading to a pear shape (3). Women, on the other hand, tend to store their fat a little lower, around the butt and thighs. Foods that are rich in complex carbs and fiber contain vitamins and minerals and are good for keeping your digestion healthy. Choose moderate amounts of monounsaturated and polyunsaturated fats found in fish, nuts and certain vegetable oils instead. . Fortunately, there are a number of ways to lose excess belly fat, and in turn, reduce your risk of many health conditions. Subcutaneous fat, or subcutaneous adipose tissue (SAT), is the fat thats found under your skin (2). Vegetable oil is one of the most dangerous foods that kill testosterone and cause belly fatbecause it's so easy to splash into your meals - when you cook eggs, baked potatoes, or even make a power salad. Although no one likes to be the buzzkill, the reality is that excessive alcohol use is devastating for testosterone counts in men. Environmental factors and behavior also play a role in the likelihood of people becoming obese. The role hormones play can be seen in many trans men, according to the Circulation report. Scientific studies have found a direct link between stress and an accumulation of abdominal fat. People can make many lifestyle and dietary changes to lose belly fat. Several tactics should make up your dietary strategy for fighting belly fat. 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. It's basically trapped in place. A 2016 review indicates that exposure to sunlight in animals could lead to a reduction in weight gain and metabolic dysfunction. . Consuming too much alcohol can be a reason why your belly is so big. 1. The greater amounts of visceral soft tissue in the stomach also increased the risk of cardiovascular disease. This can also be caused by stress. Smoking is not just bad for your overall health but will also cause weight gain around your stomach. Unfortunately, most Westerners take in an appalling 16:1 ratio of omega-6 to omega-3 acids. 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. These are foods such as white bread, pasta, pastries, and sugar. Scientists reported that smoking doesnt cause weight loss but affects the distribution of fat in the body. What are the different types of belly fat? Another study linked eating dairy . 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. Also, not getting enough exercise, stress, and lack of sleep can result in a big stomach. Visceral fat is anchored very deep within the abdominal cavity, where it lodges around the stomach, liver and intestines, according to Johns Hopkins Medicine. Fortunately, there are many healthy ways to reduce excess belly fat, including increasing your intake of nutrient-dense foods, getting enough sleep, and moving your body more. 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. The American Heart Association recommends that people replace trans fats with healthy whole-grain foods, monounsaturated fats, and polyunsaturated fats. A steroid hormone known as cortisol helps the body control and deal with stress. What many men dont realize is that not all fat is the same. Alcohol is unhealthy for the liver but it also contributes to weight gain, especially around the belly. 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. Unlike commercially-produced sodas, fruit juice contains vitamins that are good for you. 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. Not everything tasty pads your belly. Poor diet Sugary. The result is a tendency toward a pear-shaped body. Belly fat might seem like an innocuous addition of a few pounds of fat. Losing weight and burning off abdominal fat requires that you burn more calories than you take in. This rate of weight loss is safe and appropriate for most men. 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. Processed Foods. 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. Consuming too much salt can lead to water retention and temporary weight gain. (43). more ways that stress seriously impacts your health, lack of sleep can cause weight gain in people of any age and gender. 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. Unlike the fat thats found deeper in the abdominal cavity, subcutaneous fat isnt as strongly linked to increased disease risk (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). home remedies for hot flashes and night sweats. (29). without all the added sugar and processed foods in the typical American diet. There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. 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. 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. Hydrogenated vegetable oils are well-documented to lower testosterone levels. Smoking is a risk factor for increased belly fat, as well as many other serious health concerns. 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). Men are more likely to accumulate visceral fat than women, which is why men are more likely to develop an apple-shaped figure as belly fat grows. (26), Other studies have shown that consuming too many processed carbs has more health implications than just a fat stomach. Some of the worst foods that cause belly fat include sugary foods, refined carbs, trans fats, and alcohol. This decrease in muscle slows their metabolism and results in a large amount of belly fat. Behavior, environment, and genetic factors all have a role in causing people to be overweight and obese. 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. Compared with the rest of your body, only a small amount of fat is located in your belly (1). 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. 3. 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. 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%. . Switching to whole-grain foods resulted in less fat accumulating around the stomach area. . Use a women 's fat burner like LeanBean. (47). Causes include eating more food than is needed and not exercising enough. Your email address will not be published. Sleep is vital to peoples overall health. Instead, our fat tends to accumulate around the chest, neck, and stomach. When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can impact their metabolism. HGH Therapydoc 2022. Also, visceral fat tends to be higher in people of European origin compared with people of other ethnicities (2). The way that testosterone affects belly fat means that there is an upper limit too. In an attempt to achieve homeostasis, excess testosterone is converted into estrogen through a process called aromatization. Cheese. 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 ). Although spot reduction is not possible, you can still lose belly fat by losing weight in general. If you do contemplate TRT, seek care from a qualified, licensed professional. Women are more prone to gaining belly fat than men, especially those who have a sedentary lifestyle. One study found that restricting carbohydrates helped to shift fat distribution and reduce obesity. (14), Scientific research indicates that saturated fats and trans fats cause weight gain in the belly. Broccoli. 9. Phytoestrogens are categorized as xenoestrogens, meaning that they are estrogens sourced from outside the body. Another way. 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. Also, consider working with a registered dietitian for personalized nutrition advice. However, the same amount of regular cola contains 10.8 grams of sugar. They are very rich in multivitamins too. Reading food labels can help a person determine whether their food contains trans fats. You can also avoid gaining belly fat by exercising regularly and staying active. Belly fat is the most harmful fat in your body, linked to many diseases. 2. Calcium carbonate - calcium assists your cells to store less fat and burn the stored fat. The American Journal of Clinical Nutrition reports that reducing your intake of refined grains can help to prevent belly weight gain. While there are several factors influencing the plummeting male sexual health of Western men, diet is clearly at the top of the list. All rights reserved. Short duration of sleep is linked to an increase in food intake, which may play a part in the development of abdominal fat. Stress is also a major factor in the production of cortisol, which adds to the buildup of fat . To safeguard against the potential anti-androgen effects of reishi mushrooms, avoid supplements that contain them as an ingredient and only include reishi mushrooms in your diet sparingly. (39) However, other studies have found that both men and women who smoke tend to have larger waistlines than people who dont smoke. Here are some of the worst culprits: Consuming too much sugar in beverages and foods result in weight gain and a larger belly. You may find that essential oils can help you relax and alleviate feelings of anxiety. (40). Cortisol causes those excess calories to remain around the belly and other areas of the body for later use. When planning your new testosterone-fortifying diet, emphasize flexibility so that you can stay committed to it. In the end, this can lead to greater weight gain, especially around your middle. In addition to testosterones role in boosting libido, raising sperm counts, and strengthening erections, the male sex hormone also fulfills the following activities: *particularly important for eliminating belly fat. We avoid using tertiary references. Japanese Sushi. (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. Foods with transfats include certain frostings, microwave popcorn, refrigerated dough, baked goods, fried foods, and microwave popcorn. What can you do to burn fat that has built up around your belly? One of the best ways to lose your belly quickly is to increase your daily physical activity. Sugary foods and beverages Many people consume more added sugar daily than they realize. This includes cutting out candy, instant noodles, chips, cookies, pastries, sodas, microwaveable meals, and cereals with added sugar. Hypertension: Can 15 minutes of yoga a day help control blood pressure? Other studies have also found that restricting carbs may help reduce visceral fat among people at risk of developing type 2 diabetes, as well as women with polycystic ovarian syndrome (PCOS ) (54, 55). Improved Digestion. If you want to lose weight and prevent belly fat gain, find out about the benefits of a low-carb diet. For women, a waist measurement of more than 35 inches (89 centimeters) indicates an unhealthy concentration of belly fat . Although most foods that include trans fats have been banned, some items still linger and can lead to belly fat. This can then make it more difficult to get rid of belly fat. Trans fats are in many foods, including fast food and baked goods like muffins and crackers. Undertaking both aerobic exercise and strength training can help people tackle their belly fat. Some studies on animal subjects found that high levels of cortisol are directly related to belly fat gain. Consume homemade nutritious food instead. Although lifestyle factors such as diet and exercise greatly influence belly fat gain, genetics also play a role. 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. A sedentary lifestyle can promote belly fat gain. . 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. Although having too much subcutaneous fat around your middle isnt good, this type of fat isnt as dangerous as visceral fat tissue. If youre a guy entering middle age, you have probably noticed a certain trend of growing bellies among you and your friends. Your standard glass of wine at dinner is unlikely to severely hamper your testosterone gains. The unhealthy diet with high - fat content as well as the long period of sitting can be the major factors for fat contribution. Studies consistently show that maintaining a healthy waist circumference and reducing waist circumference through diet and exercise leads to significant improvements in many aspects of health, especially heart health and diabetes risk (24, 25, 26, 27, 28, 29, 30). These cells, while performing important work in appropriate numbers, also trigger systemic, chronic inflammation. While subcutaneous belly fat isnt as strongly linked to disease risk as visceral fat, having high amounts of total belly and body fat is, so its essential to focus on reducing overall belly fat, not just the visceral type. The Avocado is an amazing little fruit; it contains two nutrients that are known to kill belly fat. Cancer treatment shows promise against multiple sclerosis in mouse study, Alzheimer's: Blood test may detect 'toxic' protein years before symptoms emerge, Low levels of vitamin D in the brain linked to increased dementia risk, How to get rid of fat in the upper pubic area (FUPA). Furthermore, a flat belly exists beyond the presence of fat. Losing weight is one of the best ways to get rid of upper belly fat. All participants were served meals three times a day, and provided either a low salt diet or control diet with same calorie. A cup of Yogurt encourages the growth of good bacteria in your gut.This throws out other bugs that cause bloating. Apart from diet, spare at least 30 minutes daily for . This can make it difficult to lose weight and contribute to complications associated with obesity. Follow a healthy diet rich in leafy greens like spinach. Studies have suggested that stress and anxiety can cause the body to release the hormone cortisol, which in turn slows down your metabolism. According to data provided by the United State Department of Agriculture, 100 ml of raw orange juice contains 8.4 grams of sugar. But when it comes to their health, they sometimes unknowingly make poor food choices that cause belly fat. 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. Fried foods such as fried chicken, pork chop and fries are packed with sodium and trans-fat which generally result in belly fat. Some examples of hydrogenated oils are soybean oil, corn, canola, cottonseed, sunflower, and margarine. The cycle continues as more testosterone is converted into estrogen and more fat accumulates in the abdomen due to lower testosterone. However, the truth is that trans fats and partially hydrogenated oils are among the very worst modern inventions. Visceral fat is known colloquially as abdominal fat or belly fat.. 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. Instead, drink water or calorie-free beverages that are rich in antioxidants, such as unsweetened green tea with a squeeze of fresh lemon. When it comes to making the necessary testosterone-friendly changes to your diet, the good news is that its possible to eat well (you can still load up on juicy steaks!) 6 The only factors that cause belly fat are an unhealthy diet and low physical activity. To help get rid of a large tummy, find out about more changes to your diet that reduce abdominal fat. Any type of exercise is beneficial for hormone health, but weightlifting is especially potent for elevating testosterone counts in sedentary men. If a person consumes more calories than they burn off, they will put on weight. [Abstract]. When planning your new testosterone-fortifying diet, emphasize flexibility so that you can stay committed to it. Test your knowledge with this WebMD quiz, and learn how to eat for a slimmer waistline. Stress and Lack of Sleep. Some studies show that increasing protein by 15% in your diet can help to lower calorie intake. A sedentary lifestyle can lead to many serious health problems, including weight gain. Genes certainly play a role in why some people are more prone to packing on visceral fat than others, according to both Johns Hopkins and Winchester Hospital. Choose lean sources of protein such as fish and low-fat dairy products. 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. If you are going through the menopause, you can find out about some of the best home remedies for hot flashes and night sweats. The cause: taking in more calories than you burn. Yoghurt. There are also studies showing that coconut oil can help you lose weight when consumed in moderation. Refined carbs: Not all carbohydrates are created equal. The good news, however, is that there are things that you can do to slow down the accumulation of belly fat, whether it's through diet, lifestyle changes, or a combination of all three. To help avoid weight gain around your belly, its important to restrict your consumption of unhealthy carbohydrates. 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