Not only do women store more fat than men, it also settles in other places. “In women, it is mainly on the buttocks: from an evolutionary point of view, a good storage place for during pregnancy and breastfeeding,” says Professor Vangoitsenhoven, endocrinologist at UZ Leuven. “Female hormones ensure that typical, pear-shaped fat distribution. During menopause, estrogen production stops, which also changes fat storage. The volume in the buttocks then decreases and the fat on the abdomen increases. The body shifts to the so-called apple shape, which we see more often in men.”
What can you do about it?
“You can’t prevent your body from changing, but it pays to take a closer look at your diet,” says dietitian Sanne Mouha. “Keeping your weight doesn’t necessarily mean you’re eating healthy. In addition, your metabolism slows down as you age. So you will have to eat smaller portions or exercise more.”
According to Vangoitsenhoven, the hormonal tummy is in any case no reason to continue taking female hormones. “We now know that the benefits of taking the pill do not outweigh the increased risk of certain cancers. It’s not a sexy message, but exercise and healthy eating remain key. Also during menopause.”
Read more below the image.
Four types of tummies in a row: hormonal – alcohol – bloated – stress. There is also a fifth kind: the mama belly after childbirth.Image Shutterstock
A swollen lower abdomen and intestinal complaints? “Stress has an effect on your body,” says Vangoitsenhoven. “Patients who take cortisone, a drug that mimics the stress hormone cortisol, lose muscle and fat tissue on the extremities and accumulate fat more easily on the abdomen. In chronic stress, cortisol has a similar effect.” Stress also undermines sleep. “If you sleep poorly, cortisol production remains active at night, causing fat to accumulate on your abdomen more quickly.” Stress and sleep deprivation also change your eating habits. “You go looking for energy,” says Sanne Mouha. “You usually don’t do that with an apple, but with candy. Does your body get more energy than it uses? Then it opts for easy fat storage: on the belly.”
What can you do about it?
“Sports help to keep your fat burning active,” says Vangoitsenhoven. “The first 10 to 15 minutes you mainly use sugar reserves. You only start burning fat after 20 minutes. Hence the advice to exercise intensively for at least 20 minutes three times a week.”
With a stress belly you also have emotional work to do. “Recognizing that stress makes you eat is a first step,” says Sanne Mouha. “Of course tips like ‘call a friend’ or ‘take a bath’ can help. For those who are under stress every day, they are just ‘band-aids’. It is difficult to get rid of emo eating without the help of a dietician or psychologist.” In any case, it pays to take care of your sleep and to build in sufficient rest in the evening. “Try not to eat two hours before you go to bed, unless you are really hungry. You can’t sleep with hunger. Then possibly eat some yoghurt, a few cheese cubes or a wholemeal sandwich and stay away from fast sugars.”
A bulging belly while the rest of the body is slim? That is a typical ‘beer belly’. Although this is not only caused by alcohol, especially in men. “Men store fat deeper in the body: around the abdominal organs,” says endocrinologist Vangoitsenhoven. The fat settles under the abdominal muscles and pushes the abdominal wall outward. “This so-called visceral fat is much more dangerous than a soft belly. It affects the organs. Liver failure due to fatty liver disease is even becoming the leading reason for liver transplants worldwide.” All this does not mean that alcohol is harmless. “One gram of alcohol contains 7 calories. Alcohol is a fattener and, like white sugar, carries an increased risk of fatty liver disease, which can spread to the abdominal organs.”
What can you do about it?
“40 to 70 percent of your physique and weight is genetically determined,” continues the professor. “However, you can influence even a genetic load by living a healthy life.” Limiting your alcohol consumption is certainly part of that. Sanne Mouha: “Don’t drink alcohol every day and stick to a maximum of 10 drinks per week, which you don’t want to rush through in one evening. And remember that slim legs and arms don’t mean you’re eating healthy.”
With a bloated abdomen and stomach, lactose and gluten are quickly looked at. Wrongly so, says Vangoitsenhoven. “Those who eat a healthy and varied diet usually have a broad mix of intestinal bacteria species that help break down nutrients so that they can be better absorbed into the body. However, there are specific syndromes and intolerances for gluten (celiac disease) or lactose, which impede digestion and can cause intestinal complaints such as diarrhea or extra gas.”
However, that does not mean that everyone benefits from less lactose or gluten. “The less often you eat something, the more trouble you will get if you do put it on the menu, because you no longer have enough correct intestinal bacteria. Simply cutting out foods is therefore not a good idea. A diet that is too one-sided increases the risk of deficiencies in essential vitamins, fats and proteins. If in doubt, ask your doctor for advice. He can prove any intolerances with specific tests.”
What can you do about it?
“Try to collect facts in a food diary and discuss your findings with your GP and/or dietitian,” Vangoitsenhoven advises. “In the case of intestinal complaints, we first look at the three Rs: fats, fibers and moisture,” adds Mouha. “Do you eat enough healthy fats from vegetable oils, walnuts and fish? Are there enough fiber-rich whole grains, fruits and vegetables on the menu? Do you drink enough? Drinking water keeps your bowel movements smooth and is certainly crucial in the case of intestinal complaints.”
Are these measures not enough? “Then there may be irritable bowel syndrome. After the necessary medical tests with a doctor, a FODMAP diet can help detect which food causes complaints. Then we temporarily leave out dairy products, onions, apples, wheat, etc., and then carefully introduce them again. This reintroduction is very important. Such a diet is always done under supervision. We often see that people adjust their diet on their own. Even if their symptoms do not improve, they continue to avoid certain foods. In the long run, they eat way too one-sided, while their complaints persist. That’s too bad.”
It is normal that your belly does not immediately disappear after giving birth. “That temporary tummy is very different from stubborn pregnancy weight,” says Vangoitsenhoven. “Our bodies are fine with gaining weight, but not with losing pounds. That’s why it’s important to keep your weight under control during pregnancy. For women with a normal BMI (18.5-25 kg/m²), the ideal weight gain is 11.5 to 16 kg. For overweight women (BMI > 25 kg/m²) this is only 7 to 11.5 kg.”
What can you do about it?
“Accept that your body has suffered,” the dietitian emphasizes. “A physiotherapist can help you activate your abdominal muscles again. In addition, ensure regularity and leave a maximum of four hours between your meals. This way you reduce the chance of binge eating.” As a young mother you have a super weapon against the kilos. “Breastfeeding is a good way to literally pass on your calories and get rid of that tummy,” Vangoitsenhoven concludes.
This article previously appeared on HLN.be
16 July 2023
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2023-07-16 08:00:47
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