Studies have suggested that stress and anxiety can lead to cortisol hormone in the body, which in turn slows down your metabolism. With a reduced rate of metabolism, your chance of losing weight or your belly fat falls drastically. Additionally, too little sleep can cause your cortisol to spike and also increase your cravings for high calorie foods, causing weight gain, especially increase in belly fat. That said, it is extremely important to manage your stress levels, if you're looking to get rid of belly fat and maintain a healthy weight.
Apart from that, you must resort to at least hours of sleep daily. Fiber-rich foods are a must, especially when you want to get rid of the visceral fat in your belly and flatten your stomach. A low fiber diet may not be able to curb your cravings or hunger for high-caloric foods, making you eat more than you should. Besides, if you do not have enough fiber in your body, you're likely to have issues with your digestive system.
A high-fiber diet contains foods such as whole grains, nuts, oats, green vegetables, beans, lentils and hydrating fruits. Eating these foods will help you feel fuller, limiting your urge to feast on unhealthy foods.
Your genes can define a lot of what you look like, the kind of physical ailments you develop and much more. Also, when it comes to belly fat, your genes could also be a possible cause for it. Research suggests that certain genes may influence the release and action of leptin, a hormone that plays an important role in weight management and appetite regulation. While more research is needed to confirm the same, genetics may determine where your body will store the fat, increasing your risk of belly fat.
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Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system. Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less.
It may also decrease the number of calories your body absorbs from food 3 , 4 , 5. An observational study in over 1, adults found that for every gram increase in soluble fiber intake, belly fat gain decreased by 3. Make an effort to consume high fiber foods every day. Excellent sources of soluble fiber include:.
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies 7 , 8 , 9.
To help reduce belly fat and protect your health, read ingredient labels carefully and stay away from products that contain trans fats. These are often listed as partially hydrogenated fats. Some studies have linked a high intake of trans fat to increased belly fat gain. Research suggests that too much alcohol can also make you gain belly fat. Observational studies link heavy alcohol consumption to a significantly increased risk of developing central obesity — that is, excess fat storage around the waist 11 , Cutting back on alcohol may help reduce your waist size.
Results showed those who drank alcohol daily but averaged less than one drink per day had less belly fat than those who drank less frequently but consumed more alcohol on the days they drank Excessive alcohol intake has been associated with increased belly fat. If you need to reduce your waistline, consider drinking alcohol in moderation or abstaining completely. High protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss 13 , 14 , Many observational studies show that people who eat more protein tend to have less abdominal fat than those who eat a lower protein diet 16 , 17 , Be sure to include a good protein source at every meal, such as:. Stress can make you gain belly fat by triggering the adrenal glands to produce cortisol, which is also known as the stress hormone. Research shows that high cortisol levels increase appetite and drive abdominal fat storage 19 , Increased cortisol further adds to fat gain around the middle To help reduce belly fat, engage in pleasurable activities that relieve stress.
Practicing yoga or meditation can be effective methods. Stress may promote fat gain around your waist. Sugar contains fructose, which has been linked to several chronic diseases when consumed in excess. These include heart disease, type 2 diabetes, obesity, and fatty liver disease 22 , 23 , Observational studies show a relationship between high sugar intake and increased abdominal fat 25 , Even healthier sugars, such as real honey , should be used sparingly.
Excessive sugar intake is a major cause of weight gain in many people. Limit your intake of candy and processed foods high in added sugar. Aerobic exercise cardio is an effective way to improve your health and burn calories. However, results are mixed as to whether moderate or high intensity exercise is more beneficial 27 , 28 , In any case, the frequency and duration of your exercise program are more important than its intensity.
One study found that postmenopausal women lost more fat from all areas when they did aerobic exercise for minutes per week, compared with those who exercised minutes per week Aerobic exercise is an effective weight loss method. Diets with under 50 grams of carbs per day cause belly fat loss in people who are overweight, those at risk for type 2 diabetes, and women with polycystic ovary syndrome PCOS 31 , 32 , Some research suggests that simply replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat 34 , A high intake of refined carbs is associated with excessive belly fat.
Consider reducing your carb intake or replacing refined carbs in your diet with healthy carb sources, such as whole grains, legumes, or vegetables.
Resistance training, also known as weight lifting or strength training, is important for preserving and gaining muscle mass. Based on studies involving people with prediabetes , type 2 diabetes, and fatty liver disease, resistance training may also be beneficial for belly fat loss 37 , In fact, one study involving teenagers with overweight showed that a combination of strength training and aerobic exercise led to the greatest decrease in visceral fat Strength training can be an important weight loss strategy and may help reduce belly fat.
Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat. This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Women's health. Products and services. Belly fat in women: Taking — and keeping — it off What does your waistline say about your health? By Mayo Clinic Staff. Open pop-up dialog box Belly fat Close. Belly fat Subcutaneous fat is the belly fat you can feel if you pinch excess skin and tissue around your middle.
Thank you for Subscribing Our Housecall e-newsletter will keep you up-to-date on the latest health information. Please try again. Something went wrong on our side, please try again. Show references Perreault L, et al. Obesity in adults: Prevalence, screening, and evaluation. Accessed May 10, Understanding adult overweight and obesity. Hoffman BL, et al. Menopausal transition. In: Williams Gynecology. New York, N. Accessed May 21, Obesity adult. Rochester, Minn. Physical Activity Guidelines for Americans, 2nd ed.
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