Menopausal Hormonal Belly Bulge
Weight gain is a common effect of menopause. The hormonal changes that contribute to weight gain actually begin during perimenopause, a few years before menopause.
Menopausal weight gain primarily affects the abdomen. Factors that contribute to belly fat at this stage of life include:
- fluctuations in hormones such as estrogen
- sleep deprivation
Your Gut Bacteria Aren’t Helpful
Your intestines are home to trillions of bacteria. Some of these germs live in harmony with you and help your body digest food. Others break down food so much that your body absorbs more calories from it and stores more energy in the form of fat. There’s evidence that probiotics, found in fermented foods like kimchi and yogurt, might get rid of belly fat. These friendly bacteria won’t replace calorie cutting, but they might help.
How To Reduce Upper Belly Fat
If you are too stressed about tis weight, it is best to consult a certified expert, but do understand that you cannot dream of an overnight miracle. Small steps likes these may be a way forward.
1. Drink Water
Drinking enough water regularly can keep a lot of lifestyle diseases at bay. Instead of reaching out for soda or energy drinks, drink plain water. It is known to cleanse our body and flush out all the toxins, keeping us hydrated and in shape. Health Practitioner, Nutritionist and certified Macrobiotic Health Coach, Shilpa Arora, says, “Water therapy magically melts stubborn fat. A tough dehydrated body will not burn calories efficiently. This potent drink in the morning will reboot your body and kick start weight loss. Try this innocent yet very effective treatment, with no side effects.”
Drinking enough water regularly can keep a lot of lifestyle diseases at bay.
2. Eat Foods That Beat Stress
3. Maintain A Healthy Diet
Having a healthy diet is also one of the major factors that can help you get back in shape.
4. Sleep At Least For Eight Hours
5. Exercise At Least Four Days A Week
Exercising is the best way to burn calories, build muscles and get rid of belly fat. We are not telling you it’s going to be easy, we are telling you it’s going to be worthwhile. Exercise for a minimum of 45 minutes, four days a week. You may consider hitting a gym, swimming, yoga, or simply brisk walking, the choice is yours!
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Tactic #: Follow A Suitable Diet Approach
There is a pattern I often find with people that are having issues with stubborn fat.
That is, theyve been dieting for awhile, arent eating very many calories, potentially exercising a lot, but their weight loss has come to a standstill.
They are pretty lean, but still have some areas of stubborn fat that they cant seem to get rid of its almost as if their body just doesnt want to drop fat from any of these final areas.
Well, in a sense, this is exactly what has happened: the long period of dieting has resulted in metabolic slowdown, as their body attempts to protect itself from losing more weight .
Unfortunately, people in this situation cant feasibly decrease calories further, since they are already so low, leaving them in an annoying bind.
The solution here is to do something called reverse dieting, as I discuss in more detail in this article.
If you do this properly, youll be able to speed up your metabolism, which will make it easier to cut calories and create an appropriate energy deficit in the future, allowing you to properly lose fat from those stubborn areas.
Measuring Your Abdominal Fat
The only way to precisely measure harmful abdominal fat is through advanced imaging methods like CT or MRI scans. But you can get a general idea of how much abdominal fat you have with a simple waist circumference measurement. To do it, place a tape measure just above your hip bone, and wrap it around your body. Breathe out, then check the measurement.
Measurements of more than 35 inches for a woman or more than 40 inches for a man indicate an increased risk for developing heart disease and type 2 diabetes, according to the National Institutes of Health.
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Why Can’t I Lose My Belly Fat What Can I Do About It
EMMIE SATRAZEMIS, RD, CSSD March 30, 2018
Why is it the last few pounds are always the hardest to lose? It doesnt seem fair that it is often easier to lose 20 pounds than it is to drop the last five.
If youve been cutting calories, eating better, and hitting the gym, but still cant seem to shake that last little bit of belly fat, you are not alone. By design, your body doesnt want to lose any more weight, especially if you are already close to your optimal weight range.
If you’re tired of feeling stuck in your diet, keep reading to learn the most common reasons why stubborn belly fat won’t go away and hear a few things you can do to change that.
When To See A Doctor
Sometimes, bloating and shortness of breath occur due to certain food choices or overeating. In such cases, the symptoms usually disappear once the food has passed through the digestive system.
If bloating and shortness of breath do not go away within a day or so, a person should talk to a doctor. They may have an underlying medical condition that requires treatment.
A person should seek immediate medical treatment if they experience any of the following symptoms alongside bloating and shortness of breath:
- severe abdominal pain
- vomiting that lasts for longer than a day
- loss of control over bladder or bowel movements
- dark, bloody, or tarry stools
Those who experience shortness of breath as well as the following symptoms need emergency medical attention:
- severe chest pain that spreads to the arms, back, neck, or jaw
- tightness or heaviness in the chest
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What Causes Stubborn Fat
In the end, what causes stubborn fat is the same thing that causes all fat
That is, consuming more energy than your body uses each day, resulting in an energy surplus that gets stored as fat.
So, to be clear, you will never be able to get rid of your lower stomach fat or any stubborn fat, for that matter unless youre burning more energy than youre taking in .
Now with that being said, there are several key differences between stubborn fat and less stubborn fat, which makes the former more difficult to lose even when youre maintaining an appropriate caloric deficit.
Lets go through each of these briefly.
Reasons For Upper Abdominal Weight Gain
1. You Are Eating Unhealthy Food
We all love to devour fried foods and delightful sweet treats, don’t we? From piping hot samosas, cheesy fries, butter popcorns and chicken patty burger to sugar-dipped jalebis, cheese cakes and chocolate-laden waffles, the list is never ending. Most of these foods have been termed ‘unhealthy’ because they don’t do any good to our body and have zero nutritional value, and end up adding calories in your body. Eating junk and processed foods regularly may reduce our metabolism and contribute to a larger waist size.
Eating junk and processed foods regularly may reduce our metabolism and contribute to a larger waist size.
2. You Are Doing Wrong Or No Work Out
If you think that cardio workouts alone can give you a fat tummy, then you are wrong. A daily run or yoga class are also important for a healthy heart and flat belly. A combination of weights and cardiovascular training could do the trick, in addition to specific exercises that target the upper belly. Strength training increases muscle mass, which further helps our body to burn more fat. Muscle burns more calories than fat, and therefore, we burn more calories throughout the day by having more muscle.
3. You Are Stressed
Stress causes the body to secrete cortisol that forces the liver to release excess sugar.
4. You Have An Erratic Sleep Cycle
5. You Are Getting Older
As we age, our body goes through numerous changes we experience a declining metabolic rate.
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Dietary Reasons For Belly Fat
Belly fat can accumulate at any age, though, especially if you make poor dietary choices. Too many calories from anything can cause your middle to expand. Too much saturated fat, found in full-fat dairy and fatty cuts of meat, and trans fats, found in some processed foods, can contribute to visceral fat development.
A diet heavy in refined sugar and grains often correlates with a larger waist size. A study published in a 2009 issue of the Journal of Clinical Investigation found that people who consumed fructose-sweetened soft drinks were more likely to have visceral belly fat. Even diet soda drinkers could be at risk. A study published in a 2015 issue of the Journal of the American Geriatrics Society detected an association between consuming diet soda daily and increased abdominal girth.
Refined grains, such as white bread and pasta, can also contribute to belly fat. A study in a 2010 issue of the American Journal of Clinical Nutrition showed a correlation between increased refined grain intake and the development of belly fat. Choose whole grains, such as brown rice or barley, instead, to help keep your visceral fat growth at bay.
The Worst Habits For Belly Fat According To Science
Habit: It’s that thing that we do when we’re not paying attention to what we’re doing. And if you’re finally, comfortably starting to emerge after being quarantined during the last year, it’s extremely likely that you picked up at least one or two of those bad habits while you’ve been holed up at home.
But what if you could change your habits so that you could start losing fat automaticallywithout ever having to think about it? Research says that you canand it’s easier than you think.
We found out which habits are causing you to gain the most belly fat, along with the cures for each. Try kicking these bad habits to the curb,
So, which habits are costing you the most? Check out which habits are truly the worst for when you’re targeting belly fat. And for more healthy tips, check out Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.
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Limit Added Sugar And High
Consuming too much added sugar is associated with excess weight thats likely to accumulate around your waist. Sugar-sweetened beverages and drinking too much fruit juice can be particularly harmful.
When we drink our calories, especially with soda or juice, we dont feel as full or satisfied compared to chewing those calories, notes Dr. Creel. For instance, you may eat three oranges for the same amount of calories as a large glass of orange juice and feel much fuller for a longer period of time.
Watch how much of these liquid calories you consume and try to cut back where you can.
You’re Not Eating Enough Protein
Protein is great for fat loss, according to Dr Luke. “It helps build and preserve lean muscle tissue and can increase the amount of calories you burn. It’s also a great source of energy that helps you feel fuller for longer, so you’re less tempted to snack.”
Good sources include:
Remember, though: do opt for the lean sources of protein where possible, as some can be deceptively high in saturated fat, he advises. Need some inspiration for low carb, high protein meals? Look no further.
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Add More Fruits Veggies And Whole Grains To Your Diet
“Refined grains like white bread, crackers, and chips, as well as refined sugars in sweetened drinks and desserts, increase inflammation in our bodies,” said Patton. “Belly fat is associated with inflammation, so eating too many processed foods will hinder your ability to lose belly fat.” Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says.
More Around The Middle
Belly fat is a problem, and not just because of how it looks. The type of fat that collects in your belly is called visceral fat. It surrounds your organs and raises your risk for heart disease, type 2 diabetes, and some cancers. To find out if you have excess fat in this area, put a tape measure around your midsection at bellybutton-level. More than 35 inches in women and 40 inches in men is too much. Here are a few reasons why belly fat forms and how to lose it.
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Reduce Your Carbohydrate Intake
In case you werent aware, irritable bowel syndrome remains the most common digestive disorder in the world, affecting an estimated 14% of the global population . Bloating is a common symptom of this ailment, but even if you are not suffering from IBS, this conditions may offer an insight into the root cause of your problem.
More specifically, indigestible carbohydrates known as FODMAPS are known to drastically increase stomach bloating and exacerbate the symptoms of IBS, so reducing or at least modifying your carb intake can lead to a dramatic improvement in your condition over time.
When To See A Healthcare Provider
As noted earlier, the symptom of abdominal bloating is most commonly caused by conditions that are more of a nuisance than life-threatening. That said, it is often the first symptom of ovarian cancer which is the fifth leading cause of cancer deaths in women and often diagnosed when it is too late, at least to be curable.
Whether your symptoms are due to a serious cause or not, it is important to see your healthcare provider. So-called nuisance symptoms can interfere with your quality of life, and by that measure, are not just a nuisance.
If your symptoms do not improve with whatever treatment is recommended, talk to your healthcare provider or seek out a second opinion. In our overworked, over-busy society, its important to be your own advocate in your medical care, no matter what your symptoms or the condition that is responsible.
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You Always Pass On Dessert
Sure, skipping dessert saves you on calories and sugar. But constantly depriving yourself could lead to an out-of-control binge later on. And if you forgo your favorite sweet treat for a “healthier” version, you may feel less satisfied and reaching for something else to curb that sweet tooth.
Eat This, Not That! Fix: You’re better off opting for a few bites of your favorite dessert than depriving yourself altogether. As long as it’s not any of 50 Unhealthiest Desserts on the Planet!
You Eat Off Large Plates
One Cornell study found that when given an option, a whopping 98.6 percent of obese individuals opt for larger plates. Translation: More food, more calories, and more belly fat.
Eat This, Not That! Fix: Keep your portions in check by choosing smaller serving dishes. If need be, you can always go back for seconds. And when you’re dining out, be sure to look out for these 10 Common Menu Words That Are Secretly Red Flags so you don’t get tripped up!
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Chronic Stress Can Lead To Stubborn Fat
When your stress levels are high, your body releases the stress hormone, cortisol. Cortisol prepares the body to deal with the stressor by inciting the flight-or-fight response. But when youre under chronic stress, cortisol levels build up in the blood, leading to the development of visceral belly fat, the kind of fat that forms around the midsection and creates an apple shape.
You Are Drinking Too Much Soda
Those bubbles in soda and other drinks like beer, champagne, or seltzer are filled with gas. When you drink them, they can fill up your digestive system. You may burp some of it away, but once the gas reaches your intestines, it stays until you pass it. And most sodas are full of sugar, which can make you hold on to water and feel bloated.
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What Should I Eat When Bloated
Bloating can be caused by several different factors, but if you want to reduce bloating, food choices can help.
Bloating usually happens when your digestive system is out of whack and having trouble digesting certain types of food.
The following list includes nutritious foods that promote healthy digestion:
- Raw carrots
- Lean meats, including chicken and turkey
Ginger has traditionally been used for thousands of years because it helps stimulate gastric juices, which help with the breakdown and absorption of nutrients from our food!
Drinking ginger tea before meals can help reduce tummy bloat.
Dietary Choices And Lower Belly Fat
You can develop lower belly fat at any age, though. The food you eat daily plays a serious role. The Journal of Clinical Investigation in 2009 published a study showing that consuming a significant amount — about 25 percent of calories over just 10 weeks — of fructose-sweetened drinks, including soda and fruit punches, increases visceral fat development. Other sugary foods can be to blame as well. Reduce your intake of candy, soda and processed baked goods to help lose your belly.
Refined grains, including white bread and commercial pizza crust, also encourage the development of lower belly fat. In a 2010 issue of the American Journal of Clinical Nutrition, researchers found that increasing intake of refined grains correlated with more belly fat, while increased intakes of whole grains did not. Choose 100-percent whole-wheat bread and pasta, brown rice or quinoa instead of white-flour options.
Over-consuming saturated fats makes your belly swell. These fats are found primarily in animal products, such as fatty cuts of meat and full-fat dairy. Trade them for polyunsaturated fats in salmon, avocado, nuts and seeds.
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