Although spot reduction is not possible, you can still lose belly fat by losing weight in general. 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. 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. Interestingly, both diets resulted in similar amounts of weight and total body fat loss, but the low carb, high fat diet was more effective at reducing belly fat, specifically. 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. Although having too much subcutaneous fat around your middle isnt good, this type of fat isnt as dangerous as visceral fat tissue. Find out which are the best essential oils to get a better nights sleep and help prevent abdominal weight gain. 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. (30). These tips will help you lose belly fat and exercise. What exactly is it? 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. 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%. Apples. One of the most common is diet. The result is a tendency toward a pear-shaped body. Learn about the worst ingredients in food that can affect your health. 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. Diet and exercise are certainly very important, but belly fat can also be contributed to by: Sleep. Studies have suggested that stress and anxiety can cause the body to release the hormone cortisol, which in turn slows down your metabolism. 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. Causes include poor diet, lack of exercise, and short or low-quality sleep. Finally, you should be getting at least 7-9 hours of sleep each night. If these increases in abdominal belly fat arent addressed, the result can be a battle with obesity. Eli Lilly is restricting access to its drug Mounjaro, focusing on people with type 2 diabetes. (7), Other studies on the effects of sugar on abdominal obesity have found that fructose increases belly fat in adolescents. Sometimes, though, due to uncontrolled abdominal fat buildup, the process is broken. Men who eat less sugar have a smaller waist circumference. (5), The good news is that losing belly fat and excess weight can help to reduce your risk of disease. However, fat in the upper pubic area (FUPA) can be difficult to lose. Genetics, aging, stress, and lifestyle factors can contribute to a hefty frame, obesity, type 2 diabetes, and a beer belly. #5. Smoking is not just bad for your overall health but will also cause weight gain around your stomach. Researchers in 2015 found that consuming refined carbohydrates causes an increase in abdominal fat. However, causality cannot be inferred from this study. Do you know which foods are best and worst for belly fat? Having a larger than normal waistline due to belly fat can put your health at risk from a number of conditions. With a lower rate of metabolism, your chances of losing weight or losing belly fat are significantly reduced. Avoiding foods that cause belly fat and exercising regularly can help you get rid of belly fat naturally. Targeted weight loss is impossible. Relax, exhale and measure your waist, resisting the urge to suck in your stomach. Hormonal effects are very different between males and females, with optimal levels being different in both cases. Hypertension: Can 15 minutes of yoga a day help control blood pressure? Also limit processed meats. (47). A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. The 4 Big Things That Cause Belly Fat and What You Can Do to Beat Them Visceral fat is anchored very deep within the abdominal cavity, where it lodges around the stomach, liver and intestines, according to Johns Hopkins Medicine. It is distributed throughout the body under the skin. Exercise is a key component of weight loss, along . 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. Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor. The Avocado is an amazing little fruit; it contains two nutrients that are known to kill belly fat. Apples can be a good option to get rid of belly fats, as it contains an ursolic acid compound that increases good fats like brown fat and muscle mass boosts metabolism, and helps decrease diet-induced obesity. This article outlines the types of belly fat and shares evidence-based tips on how to lose excess belly fat. Although quitting the drink is easier said than done, putting down the bottle, or at least limiting alcohol consumption, is a critical component of any testosterone-boosting plan. Processed Meats - Hot dogs, bacon, deli meats - these are all processed foods that are loaded with unhealthy saturated fats and sodium. Stress reduction is viewed as an important tool in any weight-loss program. Moreover, all the packaged foods such . Belly fat promotes an increased release of two types of cells called adipokines and cytokines. The role of sleep duration in the regulation of energy balance: Effects on energy intakes and expenditure. A steroid hormone known as cortisol helps the body control and deal with stress. Stress-relieving tactics include mindfulness and meditation, and gentle exercise like yoga. Scientists concluded that lack of sleep is connected with future weight gain in women. However, the same amount of regular cola contains 10.8 grams of sugar. Phytoestrogens are categorized as xenoestrogens, meaning that they are estrogens sourced from outside the body. Studies show that excess body fat accumulation is a major factor in the development of insulin resistance, blood vessel dysfunction, fatty liver, atherosclerosis (plaque buildup in the arteries), high blood pressure, and metabolic syndrome (19). Research suggests that short bursts of vigorous activity throughout the day can have a positive effect on your overall health and save time too. (41), One study on 55 obese women found that after the menopause, central obesity becomes a major health issue in females. Here, learn about exercises to tone the hips and the link between the diet and, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. There are many lower belly fat causes in females. It can drive diseases like heart disease and type 2 diabetes. The mint family, while useful for treating a number of health conditions, is no friend to testosterone. The role hormones play can be seen in many trans men, according to the Circulation report. 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). So the belly may feel hard, but visceral fat itself is not.". There is some evidence that moderate amounts of red wine have some benefits for your heart. 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!) Refined carbs: Not all carbohydrates are created equal. There are two types of belly fat: Health complications from visceral fat are more harmful than having subcutaneous fat. Lower testosterone levels, in turn, cause further belly fat accumulation, creating a vicious cycle of spiraling testosterone levels and elevated belly fat levels. (11). Some trans men who undergo hormone therapy experience both the loss of subcutaneous fat and the gain of visceral fat. You still need carbohydrates. Researchers have also found that consuming high-quality protein helps to reduce abdominal fat. Additionally, Bananas increase metabolic rate, which melts belly fat. One of the reasons why you may have weight gain in only your stomach is to do with your genes. Follow a healthy diet rich in leafy greens like spinach. "The fibers in an apple are called pectin, which breaks down in your gut and. Avoid foods containing margarine and vegetable shortenings. We avoid using tertiary references. Importantly, it can also help you lose weight and belly fat. 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). 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. First, lay off the alcohol. Alcohol can have both healthful and harmful effects. Some of the most common foods that cause belly fat in women and men are: Sugar-added foods. Plus, fatty foods can delay stomach emptying, making you feel uncomfortably full and bloated. Yogurt. Reduce your daily calorie intake by 500 calories. It's basically trapped in place. 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. Doctors say that visceral fat accumulates around your organs and can increase your risk of various chronic diseases. Alcohol: Alcohol can increase appetite and . 1150 NW 14th St #1317, Miami FL 33136, (Mail Address), 5 Foods That Lower Testosterone in Men and Grow Belly Fat. In this article, you will find out what causes belly fat. In case you needed one more reason to retire trans-fat laden hydrogenated oils from your cupboard forever, here it is. According to data provided by the United State Department of Agriculture, 100 ml of raw orange juice contains 8.4 grams of sugar. High-carb foods also affect the hunger hormones and can leave you feeling hungry after eating. (23), Protein also contains many amino acids that are essential for good health. Short duration of sleep is linked to an increase in food intake, which may play a part in the development of abdominal fat. Apart from diet, spare at least 30 minutes daily for . Stress can be dangerous because it can cause an increase in both visceral fat and subcutaneous fat around the belly. 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). 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. 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. In this video I break down some of your favorite foods that you might reconsider eating after hearing . Any type of exercise is beneficial for hormone health, but weightlifting is especially potent for elevating testosterone counts in sedentary men. (2), Visceral fat that causes you to have a big stomach is dangerous to your general health. One study involving over 68,000 women over a 16-year period found that those women who slept less than 5 hours a night experienced greater weight gain. Japanese Sushi. In fact, physical activity may be the best way for men to lose belly fat. (39) However, other studies have found that both men and women who smoke tend to have larger waistlines than people who dont smoke. Belly fat might seem like an innocuous addition of a few pounds of fat. Related: Proven Foods to Burn Belly Fat Based on Science. Men also tend to lose muscle mass as they age. But when it comes to their health, they sometimes unknowingly make poor food choices that cause belly fat. The cause: taking in more calories than you burn. 9. This sort of fat accumulation around the abdomen has many nicknames beer belly, dad gut, etc. Smoking, too, is not directly a cause of belly fat, but is a risk factor. Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation. If you want to lose weight and prevent belly fat gain, find out about the benefits of a low-carb diet. Belly fat is the most harmful fat in your body, linked to many diseases. Whether it's conventional or organic, fruit-flavored yogurt often contains as much as 9 teaspoons of sugar per serving. Healthline Media does not provide medical advice, diagnosis, or treatment. However, guys who have big bellies should be concerned about the ramifications of their gut fat on their overall health. Eat more protein (fish, meat or beans) to reduce your chances of feeling hungry throughout the day. Foods with added sugar, like granola bars, cookies and cakes, can be a major source of belly fat. 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. Meanwhile, visceral belly fat surrounds the organs in your abdominal cavity and is strongly linked to increased disease risk. You can help lose your beer belly by doing some of these exercises designed to flatten your stomach. Finding better ways to cope with stress can help to increase the effectiveness of exercise to melt belly fat away. Having a larger waist circumference is also strongly linked to increased disease risk. Hence, it is a must that you limit your intake of alcoholic . (15), One intervention study involving 52 overweight women found that increasing the intake of trans fats resulted in body fat increase around the waist. Improving nutrition, increasing activity, and making other lifestyle changes can all help. 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. 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 . The fructose content which is common in sweet beverages is the major cause of belly fat. Unfortunately, our modern American diet presents a dilemma: what we typically eat is horrible for our testosterone levels. (31), Stress causes a hormone called cortisol to be released. One observation study found that smoking tends to cause fat accumulation around the abdominal region. This is commonly referred to as harmful belly fat. Learn more about the many ways that olive oil can boost your health and help you get rid of belly fat. 2005-2022 Healthline Media a Red Ventures Company. Fatty red meat in general has been linked to high cholesterol, hypertension and risk of stroke. One way that hydrogenated vegetable oils harm testosterone levels is with their omega-6 fatty acid content. One of the best ways to lose your belly quickly is to increase your daily physical activity. Are these popular foods the reason you have belly fat? Scientific studies have found a direct link between stress and an accumulation of abdominal fat. without all the added sugar and processed foods in the typical American diet. Unlike the fat thats found deeper in the abdominal cavity, subcutaneous fat isnt as strongly linked to increased disease risk (3). Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. When planning your new testosterone-fortifying diet, emphasize flexibility so that you can stay committed to it. 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. 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. (42). A cup of Yogurt encourages the growth of good bacteria in your gut.This throws out other bugs that cause bloating. Almonds are nutrient-dense nuts that are rich in heart-healthy fats, fibre, and proteins. (9), Many scientists say that reducing your intake of sugars can help to lower your risk of obesity, heart disease, and diabetes. We consume far too many empty calories that are devoid of any real nutrition. "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. To lose 1 to 2 pounds a week, cut out about 500 to 1,000 calories per day. Reducing the amount of sugary and starchy carbs you eat will significantly reduce the amount of belly fat you currently have. You can also find foods that naturally have fat in them, they tend to have a healthier type of fat and are plant-based. . Where does it come from? Here are some exercises, eating habits, and lifestyle changes you can. Trans fats, in particular, can cause inflammation and may lead to obesity. Bottom line: Chat with your doctor if you think you have a hard, fat belly. Find out some effective ways to deal with stress so that you can lose belly fat. What many men dont realize is that not all fat is the same. An inactive lifestyle makes it hard for a person to get rid of excess fat, particularly around the abdomen. What foods should you avoid if you want to lose belly fat? (34), Other studies have shown that older people who sleep less than 5 hours a night have more belly fat than similarly-aged people who sleep for 8 or 9 hours. (2017). (14), Scientific research indicates that saturated fats and trans fats cause weight gain in the belly. To help avoid weight gain around your belly, its important to restrict your consumption of unhealthy carbohydrates. Calcium carbonate - calcium assists your cells to store less fat and burn the stored fat. (19). Losing belly fat may help reduce your risk of developing insulin resistance and type 2 diabetes. A person has a higher risk of various health issues if they have excess belly fat. Losing weight overall is the only way to lose any belly fat in a healthy way. In many cases, lifestyle and dietary adjustments on their own are adequate to achieve restoration of falling testosterone levels to optimal blood concentrations. 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. Researchers say that even moderate weight loss can help to lose a substantial amount of belly fat. of signs you need emergency medical attention or call 911. 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. Diets high in refined carbs and low in micronutrients can lead to chronic inflammation. 9. 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. 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. Family genes, stress, hormonal . By contrast, Khan says testosterone favors visceral fat storage as an on-demand extra fuel source for strength and muscle growth. Avocados. Nuts. HGH Therapydoc 2022. Stress is a major cause of belly fat. This is why smokers tend to have a bigger belly than nonsmokers. Visceral fat is strongly linked to increased resistance to the hormone insulin, which regulates your blood sugar levels. Is this an emergency? What are the top 10 foods that cause a female to gain belly fat? One study found that sleeping less than 5 hours a night increases the risk of abdominal obesity. weightlifting is especially potent for elevating testosterone. . Following the administration of the tea, the peppermint-drinking rats had statistically significant drop-offs in testosterone levels. Common foods in the diet that can be high in added sugar can include baked goods, pastries, muffins,. 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. Another study linked eating dairy . Belly fat is caused by many things, from poor diet to genetics. The American Journal of Clinical Nutrition reports that reducing your intake of refined grains can help to prevent belly weight gain. Stress triggers the release of cortisol, a hormone that makes you crave high-fat, carb-heavy foods like pizza, fries, and cookies. .Bad posture. (18) Whats more, consuming olive oil has many benefits for your heart. Inflammation especially the kind of sustained inflammation generated by cytokines and adipokines is linked to nearly every disease process known to modern medicine, including: The bottom line on visceral fat and health is that controlling inflammation through healthy lifestyle practices, diet modifications, and, potentially, through therapeutic treatment are arguably the best strategies that you can implement for your overall well-being. One way to help prevent weight gain and having a large lower belly pooch is to get enough protein in your diet. (10), One of the dangers that sugary drinks can cause is that they contain a lot of calories but dont make you feel full. If you want to lose belly fat you should eat foods that are high in fiber. Spinach. 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. Belly fat reduction strategies include exercising more, eating more fiber-rich foods, cutting out sugary beverages and ultra-processed foods, and getting enough sleep. Although most foods that include trans fats have been banned, some items still linger and can lead to belly fat. Because so-called female and male hormones have different jobs, Khan says. The rise of a hard, fat belly is like the sphinx of biology. Licorice root is a member of the bean family. The cycle continues as more testosterone is converted into estrogen and more fat accumulates in the abdomen due to lower testosterone. 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. #2. Visceral fat is strongly linked to increased disease risk. 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. People often reach for food for comfort when they feel stressed. In healthy people, any fat buildup resulting from excessive calorie supply is stored subcutaneously. There are also studies showing that coconut oil can help you lose weight when consumed in moderation. A 2013 study links weight gain to short sleep duration, which could lead to an excess of belly fat. White carbs like crackers, white bread, and sugary cereals spike blood sugar, leading to fat storage in the belly. Processed Foods. This type of fat contains more cells, blood vessels, and nerves than subcutaneous fat (7). To lose belly fat: Reduce your intake of junk and fast foods. 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). One study found that stress can cause men to gain belly fat due to an increase in cortisol levels. 5 Chocolate Shutterstock Let's start by making it clear that not all chocolate is bad. Hydrogenated vegetable oils are well-documented to lower testosterone levels. Trans fats are in many foods, including fast food and baked goods like muffins and crackers. In terms of stripping harmful ingredients from your diet, you want to focus on getting rid of added sugar and chemical additives. Lack of exercises, sedentary lifestyle, unhealthy eating and drinking habits are the prime causes of belly fat in young men. Consume homemade nutritious food instead. (21), Alcohol also contains a lot of calories that can lead to weight gain. (37). Not getting enough good sleep also may, potentially, lead to unhealthy eating behaviors, such as emotional eating. Refined grains have been stripped of their natural nutrients, leaving them high in calories but low in nutrition, which is why they're . One observation study over a 4-year period found that in their 40s, women tend to accumulate subcutaneous abdominal fat. 6. 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. You may find that essential oils can help you relax and alleviate feelings of anxiety. You can learn more about how we ensure our content is accurate and current by reading our. To find out how to avoid sugary foods that cause belly fat, its important to know how sugar is hidden in food. There is also some evidence that weight gain from alcohol tends to accumulate around the stomach. (36), Excess abdominal weight can also result in sleep apnea which can cause metabolic changes that exacerbate further weight gain. You can also avoid gaining belly fat by exercising regularly and staying active. How's all of that lead to a giant gut? (3). 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. 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. But what does the science say? Exercising helps strengthen core muscles, burn fat, and increase metabolic activity. Subcutaneous fat is soft, and its the fat you see jiggling on your belly. Hydrogenated oils are some of the most harmful foods that cause a build-up of belly fat. (6). Nopal - a plant extract that suppresses your appetite. 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). Save my name, email, and website in this browser for the next time I comment. These are foods such as white bread, pasta, pastries, and sugar. So, you may have unsweetened almond butter or simply munch on almonds to lose belly fat. 9. A sedentary lifestyle can lead to many serious health problems, including weight gain. Foods that are rich in complex carbs and fiber contain vitamins and minerals and are good for keeping your digestion healthy. Here are 6 simple ways to lose belly fat that are supported by science. Sleeps primary purpose is to allow the body to rest, heal, and recover, but it can also affect a persons weight. . Phytoestrogens are plant-based compounds that mimic the naturally-occurring female sex hormone estrogen. However, during and after the menopause, visceral belly in women becomes more of a problem. A person trying to lose excess abdominal fat can monitor their alcohol intake. Losing weight is one of the best ways to get rid of upper belly fat. Find out how much you have to walk to notice a change in your weight. Cortisol also deposits fat around your belly. 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. Sugary foods and beverages Many people consume more added sugar daily than they realize. 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. 5. There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. 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. Common Causes Of Belly Fat For many people, belly fat can be one of the more stubborn types of fat to lose. 2. This includes cutting out candy, instant noodles, chips, cookies, pastries, sodas, microwaveable meals, and cereals with added sugar. Normally, aromatization produces a more harmonious balance between the sex hormones. These include eating, Many people dream of having a flat stomach and rock-hard abs. . For some men who do not respond as favorably to diet and lifestyle changes, though, testosterone replacement therapy (TRT) may be a good option. Fat, no matter where. Sleep is vital to peoples overall health. Knowledge is power, so continue reading to . 2. Here are the Worst foods For men to eat that cause belly fat: 1. Try doing yoga and meditation as a way to reduce your stress level and keep your body calm. . Coping with stress better was seen as an essential part of a weight-loss strategy to reduce stomach size. Federal regulators have authorized the type 2 diabetes drug tirzepatide, sold under the brand name Mounjaro, to be used for weight loss. Not only does it lower testosterone, but alcohol also affects sperm quality by interfering with the work of Sertoli cells in the testicles. It can also, To lose hip fat, a person can adjust their diet and exercise routine. Your hormone system takes advantage of the downtime during sleep to regenerate crucial hormones and rebalance itself. 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. The good news is that eating the right foods to lose belly fat also helps improve metabolism and mood. According to the British Journal of Radiology, central body fat affects a number of processes in the body that impact on health. The worst carbs to consume if you want to get rid of belly fat are simple carbs. Consuming too much salt can lead to water retention and temporary weight gain. Improved Digestion. One study found no correlation between dietary soy and testosterone levels. We do not get adequate protein levels, nor we do include enough fresh fiber-rich fruits and vegetables in our daily eating habits. Your standard glass of wine at dinner is unlikely to severely hamper your testosterone gains. For women, a waist measurement of more than 35 inches (89 centimeters) indicates an unhealthy concentration of belly fat . 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. (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). Engage In Cardio And Strength Training. Increasing sleep duration to at least 7 hours a night can help to make your belly slimmer. Instead, our fat tends to accumulate around the chest, neck, and stomach. (48). Regularly eating yogurt has been linked to a reduced risk of excess weight and obesity. Your fat loss plan to lose belly fat begins with fixing leptin resistance and allowing natural weight loss to progress. They offer numerous fat-burning benefits to men. Oats are high insoluble fiber, specifically a fiber called beta-glucan, which absorbs water and slows digestion and glucose, or blood sugar absorption. The review notes that few studies have looked at the effects of sunlight on humans with respect to weight gain, and that more research is required. (12, 13). 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. Muscle Deterioration Men naturally lose muscle mass with age, and that contributes to excessive belly fat gain. Supplements for heart health: Which ones are beneficial and which ones are not? St-Onge, M.-P. (2013). How to Lose Belly Fat Fast. If you do contemplate TRT, seek care from a qualified, licensed professional. Some studies show that increasing protein by 15% in your diet can help to lower calorie intake. Also some studies point to the fact that adding olive oil to your diet is better for weight loss than undertaking a low-fat diet. . Unfortunately, most Westerners take in an appalling 16:1 ratio of omega-6 to omega-3 acids. A belly fat diet should also avoid fried foods, refined carbs such as pastries, and limit alcohol intake. 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. Choose moderate amounts of monounsaturated and polyunsaturated fats found in fish, nuts and certain vegetable oils instead. 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. Apples are one of the highest-fiber fruits, packing 4.5 grams of fiber (17% of the daily value) in one medium apple. (46). (24), A cohort study involving over 42,000 men and women over a 5-year period found that high protein intake was directly related to lower waist circumferences. People trying to lose weight should include a good amount of exercise in their daily routine. Now that youre aware of the different types of belly fats and their health effects, you may wonder how you can lose excess belly fat in a safe and sustainable way. Cheese. home remedies for hot flashes and night sweats. Its combination of carbs and protein help stabilize insulin. Alcohol is unhealthy for the liver but it also contributes to weight gain, especially around the belly. If youre a guy entering middle age, you have probably noticed a certain trend of growing bellies among you and your friends. 1. Use a women 's fat burner like LeanBean. 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. 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 ). Foods with transfats include certain frostings, microwave popcorn, refrigerated dough, baked goods, fried foods, and microwave popcorn. Once that becomes a habit, increase your walking time or add another activity that you enjoy. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. (26), Other studies have shown that consuming too many processed carbs has more health implications than just a fat stomach. Women with large waists are more likely have high stress levels. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it. Make sure the tape measure is level all the way around. (32), Some researchers have found that getting a fat belly can also cause stress. . Khan says it's sometimes referred to as soft fat "because it feels very pliable to the touch. If you are going through the menopause, you can find out about some of the best home remedies for hot flashes and night sweats. What are the different types of belly fat? Healthy and Natural World is supported by its audience. The way that testosterone affects belly fat means that there is an upper limit too. 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. . Visceral fat transfers fatty acids, inflammatory proteins, and other dangerous substances to your liver. 7. A total of 85 obese people were enrolled. "I understand that it may feel hard when you push your hand against it," Khan says. (33). Is the Keto Diet Whoosh Effect a Real Thing. This can make it difficult to lose weight and contribute to complications associated with obesity. One simple way to increase your daily exercise is to walk more. Insulin resistance is a major cause of type 2 diabetes (4). Gaining belly fat is just one way that stress affects you. In the human body, there are two divergent types of fat with very different health implications. Some examples of hydrogenated oils are soybean oil, corn, canola, cottonseed, sunflower, and margarine. 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. Most often, stick with water, unsweetened coffee/tea, and eating a diet rich in whole, minimally processed foods. Scientists have found that stress management helps to reduce cortisol levels and speed up weight loss. Apart from causing you to have a fat stomach, find out what else smoking does to your body. Breaking Down Belly Fat: Types, Causes and How to Get Rid of It Once and for All, Harvard T.H. 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. Smoking is a risk factor for increased belly fat, as well as many other serious health concerns. This is why the term "beer belly" is often used to describe belly . Those assigned male at birth are typically more prone to developing visceral fat. Many people store fat in the belly, and losing fat from this area can be hard. Nearly all men respond favorably to treatment, seeing and feeling results in as little as a few weeks. (2018). Eliminate or drastically reduce your intake of the testosterone-killing foods listed above as well as all processed foods. Some of the worst foods that cause belly fat include sugary foods, refined carbs, trans fats, and alcohol. Capsaicin. Visceral fat is the more dangerous type of fat that collects around the internal organs of the abdomen. Test your knowledge with this WebMD quiz, and learn how to eat for a slimmer waistline. .Slow metabolism. Instead, drink water or calorie-free beverages that are rich in antioxidants, such as unsweetened green tea with a squeeze of fresh lemon. 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. 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. Scientists think genes can influence behavior, metabolism, and the risk of developing obesity-related diseases. 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. In the 21st century, the fat belly becomes a typical problem for people, especially those who work in offices or do sedentary jobs. Although lifestyle factors such as diet and exercise greatly influence belly fat gain, genetics also play a role. Chromium picolinate - reduces hunger, boosts fat loss. 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). 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. Partially hydrogenated oils made foods last longer, and it was cheaper than animal-sourced lard and tallow. Here are some of the best ways to deal with abdominal obesity. Broccoli Foods that Burn Belly Fat - Broccoli dark green vegetables like broccoli help to decrease visceral and liver fat in overweight. What can you do to burn fat that has built up around your belly? You will also learn about the worst foods that cause weight gain in the stomach area. 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). Researchers have found that exercise training helps to burn off fat around the abdomen. Pull the tape measure until it fits snugly around you, but doesn't push into your skin. One reason why your stomach is too big is if you are under a lot of emotional or psychological stress. In addition, too little sleep can increase your cortisol and . A 2016 review indicates that exposure to sunlight in animals could lead to a reduction in weight gain and metabolic dysfunction. For optimal hormonal health, you should aim for a 1:1 dietary distribution of omega-3 and omega-6 fats. Last medically reviewed on August 18, 2021. Chan School of Public Health. A drop in estrogen levels can result in gaining belly fat even if you dont put on weight. On the other hand, women are more likely to develop excess fat in the lower body, leading to a pear shape (3). Its scientific name is Glycyrrhiza glabra. Instead, they can eat plenty of fruit and vegetables, lean proteins, and complex carbohydrates. Chocolate. Furthermore, a flat belly exists beyond the presence of fat. (45). (4), Doctors from the Mayo Clinic say that belly fat in women is common after the menopause. Visceral fat is known colloquially as abdominal fat or belly fat.. 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). Even though subcutaneous fat isnt considered as harmful as visceral fat, its important to focuses on reducing your total belly fat for optimal health. And - long-term wearing of all this can cause health problems, the treatment of which will require time, money and nerves. These foods are big factors in weight and fat gain in men. But the Circulation review and Khan say that the male tendency to gain more visceral fat likely has a lot to do with hormones. When your body doesn't respond well to insulin, this can lead to pre-diabetes and type 2 diabetes. Caffeine - improves your mood and boosts metabolism. That said, a September 2012 review in Circulation points out that not all obesity is alike. 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. If the sugar isn't there, then artificial sweeteners, like aspartame and. The only thing the processed foods help you in is curbing your cravings for a while. Losing belly fat is a common goal. Daily intake of almonds helps reduce abdominal fat, leg fat, and cholesterol in men effectively. 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. You know what that means: Pile on more fresh fruits and veggies (especially green, non-starchy onessee more below), as well as lean protein and good fats, like chicken, fish, beans and legumes . Cortisol causes those excess calories to remain around the belly and other areas of the body for later use. One of the ways to lose love handles fast is to properly banish processed or packaged food from your lifestyle. One study found that some people are predisposed to obesity and its associated complications. 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