Hydrogenated oils are some of the most harmful foods that cause a build-up of belly fat. Unfortunately, most Westerners take in an appalling 16:1 ratio of omega-6 to omega-3 acids. sedentary lifestyle can promote belly fat gain, high-intensity interval training exercise, exercises designed to flatten your stomach, Why Walking is One of the Best Forms of Exercise, recipes to make your own flat tummy water, Proven Foods to Burn Belly Fat Based on Science, 10 Minute Workout to Transform Your Body in 4 Weeks, 8 Flat Tummy Drinks to Help You Lose Belly Fat. Several tactics should make up your dietary strategy for fighting belly fat. The mint family, while useful for treating a number of health conditions, is no friend to testosterone. These include eating, Many people dream of having a flat stomach and rock-hard abs. (5), The good news is that losing belly fat and excess weight can help to reduce your risk of disease. Alcohol. Foods that cause abdominal bloating and distress may have you feeling groggy and unconfident. 9. In one study, yogurt (along with veggies, whole grains, fruits, and nuts) was among the foods not linked to weight gain. MNT is the registered trade mark of Healthline Media. "It's that simple," Khan says. Improving nutrition, increasing activity, and making other lifestyle changes can all help. . Is the Keto Diet Whoosh Effect a Real Thing. Lack of exercises, sedentary lifestyle, unhealthy eating and drinking habits are the prime causes of belly fat in young men. First, lay off the alcohol. However, causality cannot be inferred from this study. (14), Scientific research indicates that saturated fats and trans fats cause weight gain in the belly. Insulin resistance is a major cause of type 2 diabetes (4). In case you needed one more reason to retire trans-fat laden hydrogenated oils from your cupboard forever, here it is. Trans fats found in foods such as fried foods, margarine, pastries, and some frozen products are some of the worst foods for belly fat. Barley is a whole grain with a chewy consistency and nutty flavor. Both age and weight are factors that can result in an accumulation of abdominal fat with its associated health risks. 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. There is also some evidence that weight gain from alcohol tends to accumulate around the stomach. One observation study found that smoking tends to cause fat accumulation around the abdominal region. . Exercise is a key component of weight loss, along . A 2013 study links weight gain to short sleep duration, which could lead to an excess of belly fat. One of the best ways to lose your lower belly pooch is to avoid foods that pile on the pounds around your waist. A 2015 report on alcohol consumption and obesity found that drinking excess alcohol causes males to gain weight around their bellies, though study results in females are inconsistent. Also, visceral fat tends to be higher in people of European origin compared with people of other ethnicities (2). You can also find out why eating eggs is very healthy for you and can even help you reduce weight gain. Cortisol causes those excess calories to remain around the belly and other areas of the body for later use. Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor. Here are the top 5 foods to avoid to recover healthy testosterone levels. Being overweight is one of the leading causes of major diseases. Your email address will not be published. Chan School of Public Health. 1. Foods sweetened with fructose tended to cause belly fat gain more than glucose sweeteners. The effects of getting soy through regular diet on testosterone, though, are not as clear-cut. But when it comes to their health, they sometimes unknowingly make poor food choices that cause belly fat. While a small amount of saturated fat is a necessary part of a balanced diet, trans fat should be avoided. People often reach for food for comfort when they feel stressed. What can you do to burn fat that has built up around your belly? Sometimes, though, due to uncontrolled abdominal fat buildup, the process is broken. Scientists concluded that lack of sleep is connected with future weight gain in women. Over time, insulin resistance may lead to elevated blood sugar levels and the development of type 2 diabetes (8). Here is why. This type of fat contains more cells, blood vessels, and nerves than subcutaneous fat (7). Belly fat refers to fat around the abdomen. Women who are not obese but are exposed to higher levels of stress are at higher risk of accumulating belly fat. Women with large waists are more likely have high stress levels. Caffeine - improves your mood and boosts metabolism. Without adequate sleep, your hormone health declines, including testosterone levels. 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. Eliminate or drastically reduce your intake of the testosterone-killing foods listed above as well as all processed foods. 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. Although spot reduction is not possible, you can still lose belly fat by losing weight in general. This can make it difficult to lose weight and contribute to complications associated with obesity. Is this an emergency? Apart from diet, spare at least 30 minutes daily for . Foods that burn belly fat Oats. 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. Men who eat less sugar have a smaller waist circumference. The greater amounts of visceral soft tissue in the stomach also increased the risk of cardiovascular disease. high concentrations of anti-androgen compounds. Having a larger waist circumference is also strongly linked to increased disease risk. According to the British Journal of Radiology, central body fat affects a number of processes in the body that impact on health. Licorice root is a member of the bean family. Diet. Your email address will not be published. Whether it's conventional or organic, fruit-flavored yogurt often contains as much as 9 teaspoons of sugar per serving. 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%. Flaxseed. (41), One study on 55 obese women found that after the menopause, central obesity becomes a major health issue in females. For women, a waist measurement of more than 35 inches (89 centimeters) indicates an unhealthy concentration of belly fat . 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. Although lifestyle factors such as diet and exercise greatly influence belly fat gain, genetics also play a role. Alcohol is unhealthy for the liver but it also contributes to weight gain, especially around the belly. 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 . "But that's just because it forms around the organs in that area, so there's nowhere for the fat to go. 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. (33). The good news is that eating the right foods to lose belly fat also helps improve metabolism and mood. One of the best ways to lose your belly quickly is to increase your daily physical activity. 2. There are two types of belly fat: Health complications from visceral fat are more harmful than having subcutaneous fat. (3). Causes include poor diet, lack of exercise, and short or low-quality sleep. 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. Whole grains like brown rice, whole-wheat pasta, and popcorn are rich in fiber and better at preventing fat-causing sugar surges. Keep portion sizes in check. The Mayo Clinic describes subcutaneous fat as that extra layer of padding just below the skin's surface. Belly fat promotes an increased release of two types of cells called adipokines and cytokines. 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. 6. Genetics, aging, stress, and lifestyle factors can contribute to a hefty frame, obesity, type 2 diabetes, and a beer belly. Researchers of one study found that consuming a diet rich in fatty, fresh red meat is positively associated with abdominal obesity and larger waist circumference. Here are some evidence-based tips to lose belly fat: In addition to the tips listed above, recent research suggests that some people with too much belly fat may benefit from reducing their carb intake. One study found that some people are predisposed to obesity and its associated complications. Sleep deprivation could be one reason for excess belly fat. (20) However, too much alcohol consumption can lead to organ damage and chronic inflammation. 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. of signs you need emergency medical attention or call 911. Here are 6 simple ways to lose belly fat that are supported by science. Autoimmune diseases like Parkinsons and multiple sclerosis. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. To lose 1 to 2 pounds a week, cut out about 500 to 1,000 calories per day. 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. In addition, too little sleep can increase your cortisol and . 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. 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. Gaining belly fat is just one way that stress affects you. One simple way to increase your daily exercise is to walk more. 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. 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. Gassy vegetables: Vegetables that increase gas production, such as cabbage, broccoli . Learn how to get, Subcutaneous fat is the fat that is visible just under the skin. Finding better ways to cope with stress can help to increase the effectiveness of exercise to melt belly fat away. The way that testosterone affects belly fat means that there is an upper limit too. . Belly fat has an enzyme called aromatase that catalyzes the conversion of testosterone into estrogen through a process called aromatization, resulting in lower testosterone levels. (18) Whats more, consuming olive oil has many benefits for your heart. We avoid using tertiary references. It can drive diseases like heart disease and type 2 diabetes. L-carnitine fumarate - turns fat stores into energy. 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. This is one of the reasons for the term beer belly. (22). Fat Burning Foods for Men #14: Pumpkin Seeds. Not everything tasty pads your belly. You can learn more about how we ensure our content is accurate and current by reading our. Eating foods that help shrink fat cells, boost energy levels, and discourage overeating is beneficial too. Short duration of sleep is linked to an increase in food intake, which may play a part in the development of abdominal fat. Its scientific name is Glycyrrhiza glabra. Even though subcutaneous fat isnt considered as harmful as visceral fat, its important to focuses on reducing your total belly fat for optimal health. Cardamom. Belly fat is the most harmful fat in your body, linked to many diseases. Trans Fats. These foods are big factors in weight and fat gain in men. Undertaking both aerobic exercise and strength training can help people tackle their belly fat. "I understand that it may feel hard when you push your hand against it," Khan says. Even though only 1020% of total body fat is composed of visceral fat, this type of fat is strongly linked to increased disease risk (13). 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. One way that hydrogenated vegetable oils harm testosterone levels is with their omega-6 fatty acid content. 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. If you want to lose belly fat you should eat foods that are high in fiber. Why? Improved Digestion. (42). Protein helps a person feel fuller for longer, and people who do not include lean protein in their diet may eat more food overall. Chocolate. Avoid foods containing margarine and vegetable shortenings. Consume homemade nutritious food instead. Unlike the fat thats found deeper in the abdominal cavity, subcutaneous fat isnt as strongly linked to increased disease risk (3). Various diet and exercise adjustments can help. When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can impact their metabolism. However, fat in the upper pubic area (FUPA) can be difficult to lose. Researchers have found that not getting enough exercise and consuming too many calories are linked to excess 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. 7. 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. Here are some exercises, eating habits, and lifestyle changes you can. 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. Interestingly, body fat distribution changes with age. Coping with stress better was seen as an essential part of a weight-loss strategy to reduce stomach size. If you're not getting enough physical activity, that can also contribute to weight gain. Daily intake of almonds helps reduce abdominal fat, leg fat, and cholesterol in men effectively. Healthline Media does not provide medical advice, diagnosis, or treatment. One study found that stress can cause men to gain belly fat due to an increase in cortisol levels. Visceral fat is anchored very deep within the abdominal cavity, where it lodges around the stomach, liver and intestines, according to Johns Hopkins Medicine. 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. But, rather than avoid all carbohydrates, replace the sugary and starchy carbs with low GI carbs such as: All greens. 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. Researchers have also found that consuming high-quality protein helps to reduce abdominal fat. 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. The 4 Big Things That Cause Belly Fat and What You Can Do to Beat Them Testosterone is Crucial for Male Sexual and Overall Health, The Connection Between Falling Testosterone and Higher Belly Fat in Men: A Vicious Cycle, The Top 5 Most Harmful Foods to Testosterone Levels, Testosterone Replacement Therapy for Melting Belly Fat, The Bottom Line on Diet, Belly Fat, and Male Sexual Health, what we typically eat is horrible for our testosterone levels, alcohol use is devastating for testosterone counts, wreaks havoc on the wider endocrine system. A steroid hormone known as cortisol helps the body control and deal with stress. But what does the science say? For example, if youre not currently exercising, start by taking a 15-minute walk every morning or afternoon. Some of the worst foods that cause belly fat include sugary foods, refined carbs, trans fats, and alcohol. Visceral fat transfers fatty acids, inflammatory proteins, and other dangerous substances to your liver. 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. 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. Scientists have found that stress management helps to reduce cortisol levels and speed up weight loss. Consuming too much alcohol can be a reason why your belly is so big. 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. Japanese Sushi. When your body doesn't respond well to insulin, this can lead to pre-diabetes and type 2 diabetes. Find out some effective ways to deal with stress so that you can lose belly fat. Peppermint and spearmints testosterone-killing properties come from their high concentrations of anti-androgen compounds.Androgen is the biological term for male sex hormones. "The more excess food you eat, the more visceral belly fat builds up over time." But the Circulation review and Khan say that the male tendency to gain more visceral fat likely has a lot to do with hormones. (11). 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. 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. Moreover, all the packaged foods such . 2004-2022 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Smoking is a risk factor for increased belly fat, as well as many other serious health concerns. reishi mushrooms may also lower testosterone. Yogurt. Some trans men who undergo hormone therapy experience both the loss of subcutaneous fat and the gain of visceral fat. Our snacks are loaded with sugar, preservatives, and other additives. As men age, their metabolism begins to slow. (45). Chromium picolinate - reduces hunger, boosts fat loss. National Library of Medicines list Muscle Deterioration Men naturally lose muscle mass with age, and that contributes to excessive belly fat gain. What are the different types of belly fat? home remedies for hot flashes and night sweats. When planning your new testosterone-fortifying diet, emphasize flexibility so that you can stay committed to it. A drop in estrogen levels can result in gaining belly fat even if you dont put on weight. Poor diet Sugary. You will also learn about the worst foods that cause weight gain in the stomach area. Contrarily, maintaining healthy levels of belly fat and overall body fat may help reduce your risk of developing a chronic disease. #5. (46). There are also studies showing that coconut oil can help you lose weight when consumed in moderation. Federal regulators have authorized the type 2 diabetes drug tirzepatide, sold under the brand name Mounjaro, to be used for weight loss. Walking is a great form of physical activity that's free, low risk and easy to do. no correlation between dietary soy and testosterone levels. Although, beer belly is often associated with drinking beer, any type of alcoholic beverage (sparing wine) has pretty much the same effect on your belly. Some of the worst foods that cause belly fat include sugary foods, refined carbs, trans fats, and alcohol. (16), Surgeons have also noted that obese individuals who undergo bariatric surgery have a higher percentage of trans fats around their abdominal region. Stress-relieving tactics include mindfulness and meditation, and gentle exercise like yoga. You can also find foods that naturally have fat in them, they tend to have a healthier type of fat and are plant-based. Meanwhile, visceral belly fat surrounds the organs in your abdominal cavity and is strongly linked to increased disease risk. Instead, our fat tends to accumulate around the chest, neck, and stomach. . Your hormone system takes advantage of the downtime during sleep to regenerate crucial hormones and rebalance itself. Trans fats are in many foods, including fast food and baked goods like muffins and crackers. Visceral fat is located near your portal vein, which carries blood from your gastrointestinal tract to your liver for processing. (40). In the human body, there are two divergent types of fat with very different health implications. In the 21st century, the fat belly becomes a typical problem for people, especially those who work in offices or do sedentary jobs. We do not get adequate protein levels, nor we do include enough fresh fiber-rich fruits and vegetables in our daily eating habits. You still need carbohydrates. We consume far too many empty calories that are devoid of any real nutrition. Stress triggers the release of cortisol, a hormone that makes you crave high-fat, carb-heavy foods like pizza, fries, and cookies. To help to get rid of belly fat quicker, you can find out which are the best sources of plant-based protein to include in your diet. This is why smokers tend to have a bigger belly than nonsmokers. Stress is a major cause of belly fat. 9. They are very rich in multivitamins too. 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. Common foods in the diet that can be high in added sugar can include baked goods, pastries, muffins,. (25). Last medically reviewed on August 18, 2021. Causes include eating more food than is needed and not exercising enough. 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). Scientists think genes can influence behavior, metabolism, and the risk of developing obesity-related diseases. There is some evidence that a persons genes can play a part in whether they become obese. 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. Our website services, content, and products are for informational purposes only. Despite the turn of phrase, "hard" visceral belly fat isn't actually hard. 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). 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. Also, not getting enough exercise, stress, and lack of sleep can result in a big stomach. A cup of Yogurt encourages the growth of good bacteria in your gut.This throws out other bugs that cause bloating. Research also suggests that people who have more visceral fat are at a greater risk of several health conditions, such as type 2 diabetes, metabolic disease, fatty liver, and elevated heart disease risk factors like high blood fat and blood pressure levels (18, 20, 21, 22). (23), Protein also contains many amino acids that are essential for good health. Plant-based foods with natural fats are avocado, peanuts, seeds, coconuts, edamame, and olives. So the belly may feel hard, but visceral fat itself is not.". Cut out sugary drinks and drink healthier beverages It's hard to think about, but beverages can be contributors to that belly fat. One of the most common is diet. Researchers say that even moderate weight loss can help to lose a substantial amount of belly fat. There are a few different things that can cause belly fat in men. Increasing sleep duration to at least 7 hours a night can help to make your belly slimmer. The more you [have], the greater your risk for heart disease, diabetes and stroke.". 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. Subcutaneous fat, or subcutaneous adipose tissue (SAT), is the fat thats found under your skin (2). . 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. Belly fat reduction strategies include exercising more, eating more fiber-rich foods, cutting out sugary beverages and ultra-processed foods, and getting enough sleep. Doctors say that visceral fat accumulates around your organs and can increase your risk of various chronic diseases. Foods with transfats include certain frostings, microwave popcorn, refrigerated dough, baked goods, fried foods, and microwave popcorn. Are these popular foods the reason you have belly fat? A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it. To find out how to avoid sugary foods that cause belly fat, its important to know how sugar is hidden in food. Diet and exercise are certainly very important, but belly fat can also be contributed to by: Sleep. Women are more prone to gaining belly fat than men, especially those who have a sedentary lifestyle. 6 The only factors that cause belly fat are an unhealthy diet and low physical activity. ", And that distinction, as BMC notes, leaves men on the short end of the stick because, as Khan says, "visceral belly fat is more dangerous than subcutaneous fat. (36), Excess abdominal weight can also result in sleep apnea which can cause metabolic changes that exacerbate further weight gain. In particular, a diet high in SSBs is associated with increased visceral abdominal fat . The role of sleep duration in the regulation of energy balance: Effects on energy intakes and expenditure. If you need more personalized dietary advice on how to lose excess belly fat and reduce your disease risk, contact a knowledgeable registered dietitian. One of the reasons why you may have weight gain in only your stomach is to do with your genes. (2017). Reading food labels can help a person determine whether their food contains trans fats. (39) However, other studies have found that both men and women who smoke tend to have larger waistlines than people who dont smoke. Hydrogenated vegetable oils are well-documented to lower testosterone levels. Avoiding foods that cause belly fat and exercising regularly can help you get rid of belly fat naturally. Where does it come from? For some men who do not respond as favorably to diet and lifestyle changes, though, testosterone replacement therapy (TRT) may be a good option. Visceral fat is the type of belly fat thats significantly linked to health concerns. When planning your new testosterone-fortifying diet, emphasize flexibility so that you can stay committed to it. Fried foods such as fried chicken, pork chop and fries are packed with sodium and trans-fat which generally result in belly fat. 5. Try this today: If youre trying to lose excess belly fat, focus on incorporating realistic, maintainable habits into your daily routine. Although having too much subcutaneous fat around your middle isnt good, this type of fat isnt as dangerous as visceral fat tissue. The Avocado is an amazing little fruit; it contains two nutrients that are known to kill belly fat. You may find that essential oils can help you relax and alleviate feelings of anxiety. Researchers theorize this is because artificial sweeteners are way sweeter than sugar. A belly fat diet should also avoid fried foods, refined carbs such as pastries, and limit alcohol intake. Soy contains undesirable amounts of phytoestrogens. Scientific studies have found a direct link between stress and an accumulation of abdominal fat. Not only does it lower testosterone, but alcohol also affects sperm quality by interfering with the work of Sertoli cells in the testicles. Working with a knowledgeable healthcare professional like a registered dietitian can help you choose an appropriate dietary pattern that promotes belly fat loss and overall health and meets your specific needs and preferences. That said, a September 2012 review in Circulation points out that not all obesity is alike. So, you may have unsweetened almond butter or simply munch on almonds to lose belly fat. 2005-2022 Healthline Media a Red Ventures Company. (6). 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 study found that restricting carbohydrates helped to shift fat distribution and reduce obesity. Making dietary changes by reducing unhealthy carb intake and increasing fruits, vegetables, and protein may help you eliminate unhealthy fat from your waist. . Here are some of the best ways to deal with abdominal obesity. Quitting can significantly reduce the risk from excess belly fat, as well as improve overall health. 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. Men also tend to lose muscle mass as they age. All rights reserved. Researchers have found that exercise training helps to burn off fat around the abdomen. If youre a guy entering middle age, you have probably noticed a certain trend of growing bellies among you and your friends. 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). 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). 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). Visceral fat also contributes to systemic inflammation, which may raise your disease risk (9, 10, 11, 12). Researchers in 2015 found that consuming refined carbohydrates causes an increase in abdominal fat. The result is a tendency toward a pear-shaped body. What exactly is it? Alcohol: Alcohol can increase appetite and . Normally, aromatization produces a more harmonious balance between the sex hormones. Pull the tape measure until it fits snugly around you, but doesn't push into your skin. 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 . Learn about more ways that stress seriously impacts your health. 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. Sleeps primary purpose is to allow the body to rest, heal, and recover, but it can also affect a persons weight. Apples are one of the highest-fiber fruits, packing 4.5 grams of fiber (17% of the daily value) in one medium apple. Also limit processed meats. Save my name, email, and website in this browser for the next time I comment. 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 ). Alcohol can have both healthful and harmful effects. The changes in hormone levels create a shift in body fat distribution. Consuming too much salt can lead to water retention and temporary weight gain. Follow a healthy diet rich in leafy greens like spinach. All participants were served meals three times a day, and provided either a low salt diet or control diet with same calorie. However, the truth is that trans fats and partially hydrogenated oils are among the very worst modern inventions. Found in: Some fruits (apples, blackberries, nectarines, peaches, pears, plums), vegetables (cauliflower, mushrooms, snow peas), artificial sweeteners (isomalt, mannitol, polydextrose), sugar-free foods. Nuts. (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. 5 Chocolate Shutterstock Let's start by making it clear that not all chocolate is bad. How Can Men Prevent Belly Fat Accumulation Through Dietary Adjustments? And - long-term wearing of all this can cause health problems, the treatment of which will require time, money and nerves. Unfortunately, our modern American diet presents a dilemma: what we typically eat is horrible for our testosterone levels. In this article, you will find out what causes belly fat. (47). Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation. Losing weight overall is the only way to lose any belly fat in a healthy way. This sort of fat accumulation around the abdomen has many nicknames beer belly, dad gut, etc. Food plays a big role in this. These tips will help you lose belly fat and exercise. In healthy people, any fat buildup resulting from excessive calorie supply is stored subcutaneously. To lose belly fat: Reduce your intake of junk and fast foods. Fortunately, there are a number of ways to lose excess belly fat, and in turn, reduce your risk of many health conditions. Artificial sweeteners like sucralose and aspartame have technically zero calories yet they can still lead to belly fat gains. 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. Because so-called female and male hormones have different jobs, Khan says. A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. (15), One intervention study involving 52 overweight women found that increasing the intake of trans fats resulted in body fat increase around the waist. 3. Healthy and Natural World is supported by its audience. Cortisol also deposits fat around your belly. There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Your fat loss plan to lose belly fat begins with fixing leptin resistance and allowing natural weight loss to progress. A person trying to lose excess abdominal fat can monitor their alcohol intake. Processed Meats - Hot dogs, bacon, deli meats - these are all processed foods that are loaded with unhealthy saturated fats and sodium. The founder of trans fats, Wilhelm Normann, actually made food more accessible when he created them over 100 years ago.. Related: Why Walking is One of the Best Forms of Exercise. .Slow metabolism. 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). The release of the stress hormone cortisol influences a persons appetite and could cause them to eat more. Those assigned male at birth are typically more prone to developing visceral fat. (48). Also, consider working with a registered dietitian for personalized nutrition advice. Relax, exhale and measure your waist, resisting the urge to suck in your stomach. To help get rid of a large tummy, find out about more changes to your diet that reduce abdominal fat. Try doing yoga and meditation as a way to reduce your stress level and keep your body calm. In general, belly fat occurs when too much fat is stored in the abdominal area following poor diet and inadequate exercise. The rise of a hard, fat belly is like the sphinx of biology. Here are 11 things that can make you gain belly fat. On the other hand, women are more likely to develop excess fat in the lower body, leading to a pear shape (3). Do you know which foods are best and worst for belly fat? 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. In the end, this can lead to greater weight gain, especially around your middle. Men with low testosterone levels who undergo TRT report higher energy levels, supercharged libido, and improved mental health. The American Heart Association says that trans fats are mostly found in processed foods. 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!) While omega-6 fats on their own are not harmful, the excessive omega-6 content of vegetable oils threatens to upset the delicate balance of omega-3 fatty acids (found abundantly in fish) to omega-6 fatty acids in the body. In fact, physical activity may be the best way for men to lose belly fat. Compared with the rest of your body, only a small amount of fat is located in your belly (1). For example, in one study, rats regularly drank peppermint tea while the control group consumed only water. Furthermore, a flat belly exists beyond the presence of fat. Related: Proven Foods to Burn Belly Fat Based on Science. Reductions in body weight. Test your knowledge with this WebMD quiz, and learn how to eat for a slimmer waistline. Waist circumference is a way to assess total abdominal fat, so both subcutaneous and visceral fat are contributing factors to this measurement (24). 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. Body fat around the waist tends to increase in women after the menopause. Weight gain around the stomach increases the risk of heart disease, hypertension, diabetes, and cancer. The cycle continues as more testosterone is converted into estrogen and more fat accumulates in the abdomen due to lower testosterone. What To Eat To Lose Belly Fat - Men's Diet Plan. (44), One study found that walking for 70 minutes a day on 3 days in the week helped to prevent abdominal fat accumulation. (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). In an attempt to achieve homeostasis, excess testosterone is converted into estrogen through a process called aromatization. Causes of belly fat Poor diet. If you are going through the menopause, you can find out about some of the best home remedies for hot flashes and night sweats. Capsaicin. (1), Subcutaneous fat is found in the deepest layer of your skin and is necessary for energy, insulation, and to protect your muscles. Apart from trans fats being bad for your heart, they also negatively impact on your general health. This is because visceral fat is active fat, meaning it produces hormones and other substances, including inflammatory proteins, which harm your health by increasing insulin resistance, systemic inflammation, blood fat levels, and blood pressure (14, 15, 16). The whoosh effect is something that people on the internet say occurs when following the keto diet. 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. Consuming fatty red meats in a daily quantity of 5 ounces [5] is linked to central obesity which is just another expression for your belly fat. Trans fats, in particular, can cause inflammation and may lead to obesity. Foods that are rich in complex carbs and fiber contain vitamins and minerals and are good for keeping your digestion healthy. more ways that stress seriously impacts your health, lack of sleep can cause weight gain in people of any age and gender. Instead, they can eat plenty of fruit and vegetables, lean proteins, and complex carbohydrates. 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. But, while muscle is pretty efficient at burning through visceral fat quickly, some people AMAB may take in more calories than they burn, he says. 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). 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. 8. 5. These are foods such as white bread, pasta, pastries, and sugar. Losing weight and burning off abdominal fat requires that you burn more calories than you take in. Carrots. If the sugar isn't there, then artificial sweeteners, like aspartame and. 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. Another way to get rid of excess belly fat is to increase your fluid intake. Vegetable oils are high in polyunsaturated fats Which are the worst kinds of fats you can consume for healthy testosterone levels 2. Creamy Greek Yogurt is tasty, but it's also much more than that. For optimal hormonal health, you should aim for a 1:1 dietary distribution of omega-3 and omega-6 fats. People trying to lose weight should include a good amount of exercise in their daily routine. 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. 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. To help avoid weight gain around your belly, its important to restrict your consumption of unhealthy carbohydrates. The cause: taking in more calories than you burn. Yoghurt. Limit saturated fat, found in meat and high-fat dairy products, such as cheese and butter. While there are several factors influencing the plummeting male sexual health of Western men, diet is clearly at the top of the list. Many studies indicate that a lack of sleep can cause weight gain in people of any age and gender. Find out which are the best essential oils to get a better nights sleep and help prevent abdominal weight gain. Lean why alcohol is one of the habits that can damage your liver and how long alcohol stays in your system. Hormonal effects are very different between males and females, with optimal levels being different in both cases. It is distributed throughout the body under the skin. Sleep is vital to peoples overall health. 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. (26), Other studies have shown that consuming too many processed carbs has more health implications than just a fat stomach. (30). Targeted weight loss is impossible. 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. The human body is constantly in search of creating balance through a process called homeostasis. Part of this work includes balancing hormone levels. Stress is also a major factor in the production of cortisol, which adds to the buildup of fat . And why are those who are assigned male at birth (AMAB) more likely to develop a big, protruding stomach then their counterparts assigned female at birth (AFAB)? without all the added sugar and processed foods in the typical American diet. Phytoestrogens are plant-based compounds that mimic the naturally-occurring female sex hormone estrogen. 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). (12, 13). In this video I break down some of your favorite foods that you might reconsider eating after hearing . This is why the term "beer belly" is often used to describe belly . According to data provided by the United State Department of Agriculture, 100 ml of raw orange juice contains 8.4 grams of sugar. (31), Stress causes a hormone called cortisol to be released. 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. Plus, fatty foods can delay stomach emptying, making you feel uncomfortably full and bloated. Knowledge is power, so continue reading to . Broccoli. What many men dont realize is that not all fat is the same. 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. 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