Helping children who are neurodiverse build friendships, Preventable liver disease is rising: What you eat and avoid counts, Easy ways to shop for healthful, cost-conscious foods. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Period. A. In particular, a diet high in SSBs (e.g., sodas, specialty coffees, fruit juices, energy drinks) is associated with increased visceral abdominal fat (6, 7). "Dehydration, which is very common during working out, can also lead to water retention as part of our survival mechanism," Faraj says. Alcohol may increase appetite and decrease inhibitions, leading to greater overall calorie intake. Abdominal bloating and weight gain due to ascites can signal underlying ovarian cancer. But for others, it might be caused mainly by diet, and more specifically, eating too many calories. Culinary culprits that hijack your hormonesand how to reduce your risk. Actual weight gain from fat is seen on a scale and doesnt go away by itself, Li says. Enter your email address below to start receiving my free weekly updates. Work on keeping your shoulders defined through resistance training, and youll never even notice your waistline isnt as small as it used to be thanks to your slowly expanding pelvic bones. Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. Medicine ball jack knives Cable crunches. While promising, much more research needs to be conducted in this area. Theres so many benefits to getting a good nights sleep and it doesnt cost a thing! One large study involving 2,854 adults found that high-fiber whole grains were associated with reduced abdominal fat, while refined grains were linked to increased abdominal fat (89). Alright then. Researchers at the University of North Carolina School of Medicine documented this phenomenon of expanding hips and waistlines. Finally, the loss of estrogen after menopause causes a slight shift of fat to the abdominal region. Many people consume more added sugar daily than they realize. Yet women who have a condition called polycystic ovarian syndrome are young and have insulin resistance. It may take your body a few cycles to adjust to a new birth control brand, so be patient (unless, of course, you're experiencing other symptoms that get in the way of your daily functioning). Changes in bacteria diversity in the gut may be associated with higher weight and visceral fat. How to tell if youre gaining fat or if your belly is bloated, When to contact a doctor with concerns about bloat or abdominal fat, ahajournals.org/doi/full/10.1161/CIR.0000000000000973, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, What Causes Stress Belly and How to Treat and Prevent It, Constipation Bloating: How to Treat and Prevent. Another condition called polycystic ovarian syndrome, or PCOS, can result in rapid, abdominal weight gain as well. We'll go over the common symptoms and when you should talk with. Abdominal fat usually the result of overall weight gain. In particular, women with waistlines larger than 35 inches and men with waistlines larger than 40 inches have an increased risk of developing heart disease and type 2 diabetes. Further, these changes could be indicators of medical issues that merit attention from a doctor. Here are some of the more common triggers: Bowel obstruction and untreated ascites can both be medical emergencies. In 1998, 29 million people suddenly became overweight without gaining an ounce. Its clearly not realistic to simply move away to a new neighbourhood if your current one is noisy. An underactive thyroid also causes many people to retain salt and water, which can lead to rapid, abdominal weight gain. Healthline Media does not provide medical advice, diagnosis, or treatment. A combination of things happens as we age. Menopause officially occurs one year after a woman has her last menstrual period. 2023 BDG Media, Inc. All rights reserved. Here are 9 signs and symptoms of IBS. If you're still experiencing extra fluid retention after three cycles, talk to your doctor about finding a weight-neutral prescription. Poor diet. Coping with Uncertainty When You Have Multiple Sclerosis, How to Feel More Confident About Cooking at Home, Why Heart Rate Variability Matters for Sleep, How to Build Rapport: A Powerful Technique, 8 Reasons to Try Low-Carb for Mental Health, The Surprising Risks of Sleeping Too Much, Inside the Mating Psychology of Involuntary Celibates, When to Cut the Cord on an Emotionally Distant Relationship, 3 Things to Consider While Living Your "Fleabag Era", 17 Reasons to Keep Going When You Dont Think You Can. If you notice swelling in the neck (a "goiter") or other symptoms, such as fatigue, depressive mood, irregular bowel movements, and irregular body temperature, seek a physician for a diagnosis. While having to loosen their belt a notch may drive some women to re-examine their diet and exercise routines, it doesn't sound as if you need to do that. Trans fats are the among the unhealthiest fats. While hormonal disorders can be culprits, other conditions including liver disease and ovarian tumors may cause abdominal bloating and weight gain as well. Is the Size of Your Waistline a Marker of Brain Health? Diet sodas are just as bad as regular soda. One type of fiber, soluble fiber, has been linked to belly fat loss. The Government . Foods that can contribute to abdominal fat gain include: According to a 2021 research review, carrying excess fat around your midsection can put you at risk of: Menopause is another factor that contributes to an increase in abdominal fat. . Many different factors can increase the likelihood of gaining excess belly fat. This is due to a drop in estrogen levels which causes fat to be stored in the abdomen. This can include not consuming too much sugar and not enough fiber and protein. (Don't suck in your stomach !) This is usually due to a slowing metabolism with age and lifestyle factors. Muscle atrophy is the wasting or thinning of muscle mass. Belly bloating is an uncomfortable sensation that everyone has experienced at some point, says William Li, MD, author of Eat to Beat Disease. It can come and go, and its not something you can measure on a scale. We avoid using tertiary references. Symptoms that may arise in combination with weight gain include: Irregularity in the menstrual cycle Constipation Breathing difficulty Fatigue Hair loss Diets high in refined carbs and low in fiber appear to have the opposite effect on appetite and weight gain, including increases in belly fat (88). Focusing on medial shoulder exercises using heavier weights will define the sides of your shoulders and make you look smaller in your waist and hips by comparison. Focusing on a health-promoting lifestyle, which helps prevent excessive amounts of both types of fat, is important (4). Importantly, it can also help you lose weight and belly fat. The average increase was 1.83 inches among those who drank diet soda . Sugar-free or reduced sugar sodas contain artificial sweeteners that can increase the sweetness by a whopping 200 to 600 times. You will feel increased pressure and discomfort, and can sometimes even feel pain. While sleep deprivation appears to contribute to weight gain, higher BMIs can lead to sleep issues and sleep disorders (105). Here are 6 simple ways to lose belly fat that are supported by science. A commitment to a healthy and active lifestyle are crucial to helping you maintain a healthy waistline. Plus, get a FREE copy of the Best Diets for Cognitive Fitness. 40 or more. In men, it's 40. Around this time, estrogen levels drop dramatically. In particular, women with waistlines larger than 35 inches and men with waistlines larger than 40 inches have an increased risk of developing heart disease and type 2 diabetes. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Unhealthy Eating and Poor Eating Habits A growing waist may be the result of a poor diet and unhealthy eating habits. The solution is simple: you need to do a major cut back on your diet soda intake. To increase your protein intake, try to include a high quality protein source at each meal and snack, such as lean meat, poultry, tofu, eggs, beans, and lentils. Patients with major depression, bipolar disorder, and schizophrenia improved substantially on a ketogenic diet. For managing your waistline, watching what you eat and being more physically active are the best places to start. Theres no concrete explanation but researchers suggest that exposure to noise pollution increases your stress hormones, namely cortisol. Aim for at least 150 minutes of moderate to vigorous physical activity each week. A person may be less inclined to be physically active the day of and after drinking. Your information will not be shared and you can easily unsubscribe whenever you like. A lot of fast food franchises have switched out the regular versions of their sodas for reduced sugar versions. Sometimes bad bacteria (different from our typical microbiome) can grow inside the gut, leading to bloat, fatigue, irregular bowel movements, and weight gain. Barbell rollouts. Journal of Orthopaedic Research. Get the help you need from a therapist near youa FREE service from Psychology Today. If you eat vegetables without a healthy fat, your body won't reap the benefits. However, the negative effects of an expanding waistline go far beyond just self-esteem and confidence. In women, 35 inches or more is typically a sign of visceral fat. Q. It may increase cortisol, which promotes abdominal fat storage. It can interfere with your ability to work and participate in social or recreational activities. Heart rate variability (HRV) measures the variations in time between heartbeats and can have a lot to say about our general health. Nevertheless, according to the American Thyroid Association, weight gain is rarely the only symptom of hypothyroidism. Causes of a High Waist Circumference A larger waist circumference is often caused by intra-abdominal visceral fat. You'll find trans fats in packaged, processed snack foods; saturated fats in animal products such as full-fat dairy and fatty meats; and omega-6 fats in a variety of oilssoybean . So, if youre gaining fat, Olesiak says youll notice it on several other areas of your body, such as your back and thighs. This article explains how this fiber can help you lose belly fat and avoid, Sometimes you may be able to avoid weight gain on antipsychotics. Coffee contains polyphenols, vitamins, and minerals that are good for our body and the brain. In some cases though, rapid abdominal weight gain can actually be a sign of an underlying medical condition. 2023 Healthline Media LLC. Any form of ongoing stress might have this effect, but one thats often forgotten is the stress of living in a noisy environment. If it's any consolation, women whose waist measurements are 28 inches or less are at the lowest risk for heart disease, and you are still within that range. Other studies have also shown a high alcohol intake (23 drinks or more per day) is linked to weight gain including abdominal obesity, especially in men (23, 24, 25, 26). Here are 11 factors that can contribute to the development of excess belly fat. Not getting adequate sleep can interfere with our hormones, predominantly cortisol and the hunger hormones, ghrelin, and leptin, which can enhance cravings and overeating. Furthermore, drinking your calories particularly from SSBs can lead to a temporary spike in blood sugar followed by a crash, leading to you feeling hungry quickly and needing to drink or eat soon again (9, 10). Though its thought that trans fat may also contribute to visceral fat and has been attributed to poor health over recent decades theres little recent research on the topic (34, 35, 36). Understanding the differences between stomach bloat and abdominal fat can help you determine the cause of your symptoms and the best way to manage them. Wrap a tape measure around your waist over your belly button. This includes eating smaller portions. Absolutely. So increase your calcium intake by eating more calcium-rich foods like milk, yoghurt, cheese and tofu. Many women believe that the pill can cause weight gain. Hormonal changes during menopause also make it more likely for women to store fat around the abdomen region as opposed to the thighs, buttocks and hips. If you find that you are gaining weight suddenly with minimal change to your diet or level of physical activity consult your doctor as this may be a sign of a more serious illness. But what you don't know isyour waistline is influenced by so many factors other than just caloric intake. (2021). Trans fats are often used in baked products and packaged foods as a cheap yet effective replacement for butter, lard, and higher-cost items. Not sure if youre gaining fat or just dealing with belly bloat? The effect sizes were small, meaning the results may not be clinically meaningful (77). See additional information. Contact a doctor if your stomach is bloated and also distended, which is when the stomach gets noticeably larger after a meal. Importantly, it can interfere with your ability to work and participate in social recreational! 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