Consuming too little protein, abusing alcohol, and high-sugar foods increase the risk of belly fat storage.
Maintaining a healthy body weight and body fat percentage is important for good health. The belly fat you store can affect your health. There are two types of belly fat, visceral and subcutaneous.
Visceral fat is a type of body fat that is stored in the abdominal cavity, located near several vital organs, including the liver and stomach. High visceral fat is associated with an increased risk of chronic diseases such as metabolic syndrome, type 2 diabetes, heart disease, and certain types of cancer.
Subcutaneous fat acts as a layer to protect muscles and bones from the effects of external shocks such as falls and bumps. To lose belly fat, you maintain a healthy lifestyle that prevents excess fat. Here are factors that can contribute to the development of excess belly fat, according to: Healthline.
Sugary foods and drinks
Many people consume a lot of added sugars on a daily basis. Common foods in the diet that may be high in sugar include cakes, pastries, muffins, flavored yogurts, protein bars, packaged foods, sugary drinks, and foods. other processing.
In particular, diets high in sugary beverages (eg, sodas, energy drinks) are associated with increased abdominal visceral fat. Although each person can enjoy moderate amounts of all foods and drinks, you should limit foods and drinks high in sugar. Instead, choose water, you prioritize coffee, unsweetened tea and whole foods.
Alcohol has both good and bad sides to health. Drinking wine in moderation can contribute to a lower risk of heart disease. However, drinking a lot of alcohol can lead to inflammation, liver disease, certain types of cancer, excessive weight gain and many other health problems. Therefore, the US Centers for Disease Control and Prevention (CDC) recommends no more than one drink per day for women and two drinks per day for men, or avoid alcohol altogether.
In addition, drinking too much alcohol has been linked to the accumulation of visceral fat and higher body mass index (BMI). Nutrition experts say that alcohol contributes to increased belly fat, overall weight gain.
Alcohol contains a large amount of calories (7 calories per gram), drinking a lot can lead to poorer judgment, leading to the consumption of more less nutritious foods. Drinks can alter the hormones involved in hunger and fullness. Beverages can also reduce fat oxidation, which in turn can store fat. A person may be less physically active the day and after drinking alcohol. Alcohol leads to poorer sleep quality, which is associated with greater BMI and fat storage.
Other studies have also shown that heavy drinking (2-3 or more drinks per day) is associated with weight gain including belly fat, especially in men. If you drink alcohol, try to drink no more than 1-2 drinks per day.
Consume trans fats
Trans fat is one of the unhealthy fats. They are commonly used in baked goods and packaged foods. Consuming high amounts of this fat can lead to insulin resistance, heart disease, certain types of cancer, and many more. The American Heart Association recommends limiting or completely avoiding artificial trans fats.
Low protein diet
Consuming enough protein in the diet can aid in weight management. A high-protein diet can promote weight loss and prevent weight gain by increasing satiety, because protein takes longer to digest than other macronutrients. Protein also aids in muscle repair and growth, contributes to a high metabolism, and burns more calories at rest.
Some studies show that people who consume high amounts of protein are less likely to have excess belly fat. A recent 2021 study in sedentary older men found that protein consumption greater than the recommended intake (RDA) was associated with greater reductions in abdominal visceral fat compared with those who did not. who only meet or consume below the RDA for protein.
You choose high-quality protein sources in every meal and snack, such as lean meat, poultry, tofu, eggs, beans, and lentils.
Imbalance of gut bacteria
Gut health is important for maintaining a healthy immune system and reducing the risk of disease. An imbalance in the gut microbiome can increase the risk of developing a number of diseases, including type 2 diabetes, heart disease, obesity, and intestinal disorders (irritable bowel, inflammatory bowel disease). Research shows that an unhealthy balance of gut bacteria can promote weight gain, including belly fat.
A randomized, 12-week study in obese postmenopausal women found that taking a probiotic containing five strains of “good” bacteria led to a significant reduction in the percentage of body fat. viscera.
Low fiber diet
Fiber is important for weight control and optimal health. Certain types of fiber can help you feel full, stabilize hunger hormones, and control hunger. In an observational study of 1,114 men and women, soluble fiber intake was associated with reduced belly fat.
One study in 2,854 adults found that fiber-rich whole grains were associated with reduced belly fat, while refined grains were associated with increased belly fat. Foods rich in fiber include: beans, lentils, whole grains, oats, vegetables, fruits, popcorn, nuts, seeds.
In addition to a lack of scientific nutrition, a sedentary lifestyle is one of the risk factors affecting health. Specifically, sitting for a long time watching TV, sitting at a desk, playing video games.
Engaging in regular physical activity and limiting sitting during the day can reduce the risk of belly fat gain while also supporting weight control. The researchers reported that people who performed resistance or aerobic exercise for a year after losing weight were able to prevent visceral fat from returning, while those who did not exercise had increased amounts of belly fat. 25-38%.
Another study found that people who sat for more than 8 hours a day (not including hours of sleep) had a 62% increased risk of obesity compared with those who sat less than 4 hours a day.