Causes of belly fat and health dangers

Overeating

A simple and straight forward reason for belly fat is just too much food. People consume more calories than they burn and the rest is stored as fat. Over a long period of time they put on weight and become overweight and obese. There are factors such as gender, body type and genetics which will affect the tendency of the body of storing more fat in some parts than others. However, when passing the stage of carrying a few extra pounds, (in general) fat will be stored everywhere. There are no catches here, only the well-known old fashion “too much food too little exercise”.

Solution Bubble

For the old fashion cause there is an old fashion solution. Healthier diet, decrease calorie intake and increase exercise/activity.

Hormones and gender differences

Hormonal imbalances, conditions such as polycystic ovary syndrome (PCOS) and menopause can influence weight gain and also the area in which the body will store fat. For example women during and after menopause tend to store fat in the abdominal area easier. This is mainly due to the hormone changes women undergo during menopause, such as the decrease in estrogens. It must be noted that hormonal imbalances are not exclusive to women, and men can be affected as well.You may have heard the ‘men are from Mars and women are from Venus’ saying. Well is not just an excuse to blame fat distribution on sex differences. Men and women do have differences in the ‘sex’ (steroid) hormones. In simplified terms women have higher levels of oestrogens and progesterone hormones and men have higher levels of androgens such as progesterone hormones. These differences translate into women having the tendency to store more fat around the hip area and men in the abdominal (belly) area.

Solution bubble

Being a man or a woman will not make you put on weight. Excess calorie intake and lack of exercise will (unless you do have hormonal imbalances and/or health conditions).

If you do suffer from any conditions which affect your hormones consult your doctor who can give you options for treatment. In addition, the doctor can advise you for condition specific diets.

Environmental pollutants and estrogens

It has long been established by science that environmental pollutants/chemicals can have disruptive effects in the body’s processes. In the past decade much attention has been given in the effects specific chemicals have in human metabolism and more specific in influencing weight gain and obesity. The ‘Obesogen Theory’ supports that exposure to chemicals which can disrupt the endocrine system (hormonal, metabolic etc), especially during development, can program the development of obesity and other

Solution bubble

Ok so you can’t move to Mars for a pollutant free environment… However, you most definitely you can avoid using to many plastics, or remove food from plastic packaging before placing in the microwave.

In addition, avoid too many soy products and drinking too much beer.

One such chemical believed to influence weight gain and belly fat is the environmental estrogens. In the body estrogen is a ‘sex’ hormone. In very simple words the environmental chemicals tend to mimic the effects of the hormone when in the body. Studies have shown that there is a strong link between consumption of environmental estrogens and weight gain, with more specific increasing fat storage in the abdominal (belly) area. Men seem to be more affected than women. Environmental estrogens can be found in plastics (food containers, bottles etc and can pass in food) and also in some foods such soy products (i.e. phytoestrogens in foods such as tofu, soy milk etc).conditions such as type 2 diabetes. Although, the exact mechanisms of how this happens are not fully understood, it is however accepted that environmental chemicals do influence how and in which areas people gain weight.

Alcohol

There are a number of theories related to alcohol and belly fat. One of the theories relates to the estrogen content of drinks such as beer (see above). Another theory suggests that alcohol influences liver metabolism which leads to storing fat in the abdominal area (belly). However, the exact mechanisms are not fully understood and some research evidence is not as strong.

A more simplified connection is that alcohol does contain high amount of calories. Well a few drinks can accumulate a few extra calories which add up to putting on weight. In addition, it is suggested that alcohol increases appetite and food intake. A few drinks coupled with a calorific takeaway the result: belly fat.

Diseases and conditions

There are certain diseases and conditions which affect metabolism. An example is AIDS; the disease has been correlated with dysregulation of lipid metabolism and increased abdominal fat. With any health complaints, conditions/ diseases a medical professional should be consulted about such issues.

Medication

Another factor which can lead to increased belly fat is medication. There are numerous drugs which can affect metabolism and weight gain. One such example is antidepressants and antipsychotic drugs. Abdominal weight gain could be one of the adverse effects of taking a specific medicine and it may not affect everyone.

Dangers of belly fat

Dangers of belly fat are mainly associated with visceral fat; the kind which is stored deep in the abdominal cavity and in the organs. Visceral fat is considered to be metabolically active and an endocrine organ which means that it produces hormones which are involved in energy metabolism and appetite regulation.

The visceral kind of belly fat has been associated with a number of conditions and diseases. Some examples are increased risk for ’metabolic syndrome’ insulin resistance and type 2 diabetes. The list goes on and on and can include increased risk for cardiovascular disease, liver disease, inflammation, cholesterol, dyslipidemia, and so on, and in general with the metabolic complications of obesity.

It must be noted that you don’t need to be obese to have a high risk of developing any of the above conditions/diseases. Being relatively slim but with a belly can still have the same effect. In additions, visceral fat is the one which you can’t see, and is easy to ignore.

What can you do? Well what about the old classic solution. A healthy diet coupled with increasing physical activity?

Always consult a medical professional if you have any health complaints or concerns and/or before you change your diet or exercise

How to lose belly fat without losing too much weight

Belly bumps are a problem for a lot of people. While this is common with obese and overweight people, there are also some who have lean bodies but big bellies. Commonly, a health expert would tell you to follow a healthy eating pattern and do cardio exercises if you want to lose belly fat, but that also means you’d have to lose weight. If you are already on your ideal weight and just have to learn how to lose belly fat, here are some tips for you.

INCLUDE COMPLEX CARBOHYDRATES IN YOUR DIET

Also called polysaccharides, complex carbs are made when a simple carbohydrate has three or more molecules bound together. Since it takes the body more time to break complex carbs down, it slowly releases sugar into our blood system, which in turn creates a consistent level of energy. You get to move more when you have more energy, and this greatly help in losing belly fat. There are many vegetable and whole grains that are considered complex carbs. Mushrooms, peppers, onions and spinach are good example of food with complex carbohydrates.

CONSUME A LOT OF LEAN PROTEIN

Lean protein is effective for making you feel full for a long time, preventing you from overeating. Fish, such as salmon, is an excellent choice. Aside from containing lean protein, it also contains omega- 3 fatty acids—a good fat that is beneficial to health. You can also eat chicken and turkey as long as you choose the white meat. Just make sure to remove the skin before eating. Roasted, grilled or baked meat and a plate of salad are great for losing belly fat.

WEIGHT TRAIN

Aside from doing cardio exercises, it’s also ideal to do weight training if you want to lose belly fat. Weight training is when you lift weight to develop skeletal muscles. Unlike powerlifting and Olympic weightlifting though, weight training is simply a form of exercise and not a sport. If you decide to include weight training in your workout, it’s best that you consult with a doctor first. You may have an underlying problem which could get worse when you do such activities, and it’s better for a doctor to give you a check up first.

Why do women have belly fat?

God created women from a man’s rib. Does this include the belly fat as well? This is because; women have higher fat percentage than men causing women to attain belly fat faster. As annoying as it may seem, but women do have belly fat for more than one reason. This article will try to explain why women have belly fat and also provide some tips on how to lose belly fat for women.

Why do women have belly fat: Reason #1 Reproductive function

People always say that “the essence of being a woman is to give birth to a new life”. This is indeed true because the ability of a woman to carry a baby on her tummy for nine months and give birth is what differentiates a woman from a man.

Because of such function, a woman’s body needs to increase its fat deposits, most especially on their belly, to prepare for childbearing. These fat deposits are reserved energy to make sure that a woman has constant supply of energy during pregnancy as well as during delivery. In addition to that, belly fat also acts as a cushion (along with amniotic fluid) to help protect the fetus from possible accidents and the other forces of the external environment.

Why do women have belly fat: Reason #2 To protect vital organs

Belly fat, in general, is present to both genders as well as to either lean or obese persons. However, the quantity of belly fat differs – less for slender people and more for obese people. But the fact still remains that belly fat is always present.

Belly fat is there to protect your internal organs (stomach, guts, liver, spleen, pancreas, etc.) from physical harm. There was even a claim that a man survived a bullet attack because he was too fat that the bullet wasn’t able to penetrate through the thick belly walls. True or not, the fact that belly fats alter the momentum of penetrating objects still remains as well as the fact that belly fat protects the organ in one way or another. But you have to remember however that excess belly fat also poses risks to one’s health. If a bullet won’t kill you, your fat deposits will.

Why do women have belly fat: Reason #3 Alcohol drinking

Statistically, men drink around 2 to 6 bottles of beer on an average and women drinks around 1 to 5 bottles of beer.  But women have lesser alcohol control causing them to increase their beer consumption to twelve bottles of beer per session or until she’s to drunk to stand.

This means that your caloric intake increases as you order another bottle. Here are some of the common alcoholic drinks and their corresponding average calorie content. Do note however that caloric content may change depending on alcohol content

Alcoholic Drink, volume calories

Whisky: 100ml, 220

Gin:100ml,  220

Brandy: 100ml,  220

Rum: 100ml, 220

Beer: 500ml, 184

Martini: 100ml, 175

Bailey’s Cream: 1 glass, 120

Bacardi: 1 glass, 118

Why do women have belly fat: Reason #4 High calorie food is a woman’s BFF

God said, “Man represents my image, woman – my emotions.” No wonder women are way more emotional than men. These emotions are the reason why women are more sensitive than men.

When a woman feels depressed, she will either dial a friend’s phone number or dial for a pizza. It has been proven from a recent study that women love to eat when they feel sad. This is because; food provides a feeling of fulfillment causing you to feel relieved from any stress.

Excess sweets, carbohydrates, fats, or any food with such kind of calorie amount tends to be left unburned. Unused calories, as we all know, are converted to fat deposits, especially in the belly, which the body can burn by doing exercises.

Another high calorie food that women love to have when depressed are sweets. Among any other sweets, chocolate has been the number one choice because of its ability to raise the happy hormone serotonin and provide the body with phenylethylamine – a chemical that makes you feel happy and in love, thus making chocolate the ultimate food for a depressed woman.

Why do women have belly fat: Reason #5 Chitchats than workout

Women are highly motivated to lose weight and get rid of belly fats. However, when a woman finds her gym buddies, she usually chitchats with them and forgets about workouts.

Because of such characteristic, gyms become a rendezvous point for people who want to do talk with other people, rather than the original purpose of going to the gym to burn fats and tone muscles

Another contributing factor is that, when a group of women gather for a girls’ night out, women talk, eat, and drink. This sedentary activity will definitely increase the numbers on the scale.

As mentioned above, women have belly fat for a reason. In some cases it is absolutely uncontrollable and necessary as this is used for special functions. On the other hand, some women have belly fat because they did not properly take care of them. That means, if you want to learn how to lose belly fat and acquire flat and lean abs, you better start eating right and exercising regularly.

How to Lose Belly Fat Healthy and Effectively

Excess belly fat usually stems from what you eat and lack of exercise. Therefore, if you want to know ways to on how to lose belly fat healthy and effectively of your love handles or the weight you’ve accumulated around your midsection, the following FAQs can answer some of your questions in this regard.

What is the primary reason that fat accumulates around the belly?

Belly fat results primarily from consuming foods high in trans or saturated fats. Such foods normally include junk foods such as chips as well as fast foods including fries, hamburgers, and processed meats. Also, sugary foods such as bakery products can add excess fat to the abdominal region. Starchy foods, such as white breads, breaded foods as well as beer can also add inches to the waistline.

What are the best foods to eat to reduce belly fat healthy and effectively?

If you stay in the produce section of the grocery, you can find most of the foods that will aid in reducing belly fat and keeping it off. Fruits and vegetables detox the system and cause it to function more effectively with regards to calorie burning and increased metabolism. Some of the best vegetables include asparagus, broccoli, cabbage, cauliflower, spinach, carrots, collards, kale, lettuce, mustard greens, radishes, tomatoes and turnip greens. Fruits that are good at cleansing the system and reducing belly fat include apples, citrus fruits, berries and grapes. Oat bran or rice bran are also effective in cleansing the system and taking weight off.

Why is rest important to taking belly fat off?

Rest is a vital component in taking the fat off your belly. Studies have shown that getting your required sleep at night enhances your ability to burn calories as well as starves off hunger pangs as the hormone leptin is produced in greater quantities during the cycle of sleep. This hormone suppresses appetite and increases the metabolic rate.

How do low-fat dairy foods help you burn the fat off your belly?

Drink your skim milk and eat your yogurt as these foods are loaded with calcium which assists in fat burning in the abdominal area. That’s because they reduce the amount of fat that accumulates in this area by releasing fat from the fat cells in the abdomen.

What is the best diet plan to undertake in order in order to know how to lose belly fat healthy and effectively?

Normally a plan should consist of fruits and vegetables, whole grains, bran, legumes and low-fat dairy products. Also, add water and green tea in your diet. Keep portions moderate. Use smaller plates if you have to in order to do this. Eat five moderate or small meals per day at intervals of about three to four hours apart with your last meal at 7:00 in the evening. Therefore, you could eat a healthy breakfast at 7:00 a.m. followed by a small snack at 10:00 a.m. You could then take lunch at 1:00 and eat a snack at 4:00. You would then have dinner at 7:00 p.m. This approach to dieting is the best way to lose belly fat as most of your calories are burned during the aforementioned hours. Any calories eaten after 7:00 p.m. are more likely to be stored as fat.

What are the best ways to boost metabolism and therefore reduce belly fat?

You’ll increase your metabolism and lose the belly fat if you concentrate on eating foods that are high in fiber and/or rich in vitamins. Also, protein assists in boosting the metabolic rate and burning calories. As long as your diet is low in saturated fats or trans fats, you can indeed burn calories and keep the fat off effectively. In addition, chili peppers or jalapeno peppers increase your capacity to burn calories. That’s because these foods contain capsaicin which is known to help in this regard. Exercise too is essential in lifting your metabolic rate. At the minimum, take a daily walk to burn calories. Caffeine and alcohol have dehydrating effects on the body which stymies the metabolic process. Therefore, if you can, it’s best to significantly reduce your consumption or get rid of these substances altogether.

Why is it important not to skip meals if you want to lose belly fat healthy and effectively?

When you have a diet that is nutritionally sound and is not loaded with empty calories, you’ll reap the optimum nutritional benefits as well as burn calories far more efficiently by not skipping meals. By eating five small nutritional snacks and meals per day that  provide the adequate number of calories, your digestive system will work more proficiently and thus burn more calories and fat.

What are good fats and can they be added to your diet when you’re trying to lose belly fat?

Monounsaturated fats are the “good” fats you can add to your diet when you’re trying to lose belly fat. They are included in such foods as olives, seeds, nuts, avocados and dark chocolates. Just make sure that you eat small portions of these kinds of foods as they are calorie-dense foods, meaning that one or two bites are sufficient as far as calorie intake.

What are the best beverages to drink to lose belly fat?

Water is indeed the best beverage to drink if your goal is to lose belly fat. Drink as much as eight glasses per day to stay hydrated and cleanse your system. Also skim milk is a good beverage as it reduces the fat that is absorbed in the region of the belly. Drink one or two glasses to shrink your stomach. Green tea too is proven to boost metabolism and reduce belly fat. Around five cups per day can burn as much as eighty calories.

What is the best exercise for reducing belly fat?

All exercise is good for you; however, with respect to belly fat, resistance or strength training has proven benefits as you continue to burn calories far after your exercise session. Therefore, by combining aerobic activities, such walking with strength training, you’ll receive maximum benefits in losing excess fat in the abdominal area as well as changing the shape of your body overall. Have a look about exercises to lose belly fat.