The accumulation of fat in the abdominal area is a health problem, as it increases the risk of chronic diseases such as metabolic syndrome, type 2 diabetes, heart disease, and certain types of cancer.
In this article, we review what we advise you to avoid if you want to avoid the risk of belly fat:
Donuts
A traditional donut contains 260 calories.
Ice cream
You can get some calcium from ice cream. But you also get 230 calories per half cup, and that’s just plain vanilla, no additives.
Chips
A serving of 15 pieces contains 160 calories.
Fatty red meat
Fat in meat contains a lot of calories. Add to that the potatoes and sauces you eat with it.
Meat pizza
Pizza can be healthy. But if you like toppings like sausage and meat, an oasis slice of pizza can contain more than 300 calories.
fried potato
Do you want some french fries in your meal? Most of us do this, without knowing that a large order of them can contain a large amount of calories.
Soda drinks
A can of regular soda contains 250 calories.
Pastries and cakes
They contain processed carbohydrates and are high in calories.
Flavored yogurt
It usually contains a large amount of sugar.
Fruit juices and energy drinks
It is associated with increased visceral fat in the abdomen.
Trans fats
Trans fats are among the unhealthy fats.
Although small amounts of trans fats exist in nature, they are manufactured by adding hydrogen to unsaturated fats to make them more stable and allow them to solidify at room temperature.
Trans fats are often used in baked goods and processed foods as a cheap substitute for butter and more expensive ingredients.
The American Heart Association recommends severely limiting artificial trans fats or avoiding them completely. Many countries, including the United States and Canada, have banned the use of trans fats in food products due to their harmful effects on health.
Other factors increase your risk of developing a belly
Follow a low-protein diet
Eating enough dietary protein can help with weight management.
High-protein diets may promote weight loss and prevent weight gain by increasing feelings of fullness, since protein takes longer to digest than other macronutrients. Protein also supports muscle repair and growth, which contributes to increased metabolism and burning more calories while resting.
Many studies indicate that those who consume the largest amount of protein are the least likely to develop excess belly fat.
Interestingly, a recent 2021 study of older adults with limited mobility showed that protein consumption greater than the daily recommended amount (more than 0.8 grams per kilogram of weight per day) was associated with a greater reduction in visceral abdominal fat than those who Those who met or consumed less than the recommended amount of protein only.
To increase your protein intake, try to include a high-quality protein source in every meal and snack, such as lean meat, poultry, tofu, eggs, beans and lentils.
Menopause
Gaining belly fat during menopause is very common.
At puberty, estrogen sends a signal to the body to begin storing fat on the hips and thighs in preparation for a possible pregnancy. This subcutaneous fat is not harmful from a health standpoint, although it may be difficult to lose it in some cases.
Menopause occurs one year after the last menstrual period. Around this time, estrogen levels drop dramatically. Although menopause affects all women differently, it generally tends to store fat in the abdomen, not on the hips and thighs.
Although menopause is a completely normal part of the aging process, interventions such as estrogen therapy may reduce the risk of storing belly fat and the health risks associated with it.
Gut bacteria imbalance
Hundreds of species of bacteria live in your intestines, especially your colon. Some of these bacteria benefit health, while others can cause problems.
Gut bacteria are known as the microbiome. Gut health is important for maintaining a healthy immune system and reducing the risk of disease.
While the relationship between the gut microbiome and health is still being studied, current research suggests that imbalances in gut bacteria may increase the risk of developing a number of diseases, including type 2 diabetes, heart disease, and obesity.
There is also some research suggesting that an unhealthy balance of gut bacteria may promote weight gain, including abdominal fat.
Stress
Cortisol is a hormone essential for survival. It is produced by the adrenal glands and is known as the “stress hormone” because it helps your body respond to physical or psychological threat or stress.
Today, most people suffer from chronic stress, and chronic stress can lead to the accumulation of visceral fat and make it difficult to lose because it can increase cortisol production in excess. Furthermore, high cortisol levels in relation to food may lead some to choose high-calorie comfort foods, which may lead to unwanted weight gain.
Follow a low-fiber diet
Fiber is extremely important for optimal health and weight management. Some types of fiber can help you feel full, stabilize hunger hormones, and control hunger.
In a study of 1,114 men and women, soluble fiber intake was associated with lower abdominal fat. For every 10-gram increase in fiber, there was a 3.7% reduction in abdominal fat accumulation.
In contrast, diets high in refined carbohydrates and low in fiber appear to have an adverse effect on appetite and weight gain, including increased belly fat.
Foods rich in fiber include:
Beans Lentils Whole Grains Oats Vegetables Fruit Plain Popcorn Nuts Seeds
Not getting enough sleep
Getting enough sleep is crucial to your health.
Several studies have linked insufficient sleep to weight gain, which may include belly fat.
2023-10-31 19:27:09
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