Though menopause affects all women differently, in general it tends to cause fat to be stored in the abdomen, rather than on the hips and thighs. Here are 11 factors that can contribute to the development of excess belly fat. There are many potential causes of weight gain from lack of sleep, including increased food intake to compensate for lack of energy, changes in hunger hormones, inflammation, and lack of physical activity due to tiredness (101). Anne Fabiny, MD Editor in Chief, Harvard Women's Health Watch Image: Thinkstock Disclaimer: In contrast, belly or abdominal fat develops over time. (2014). All in all, waist circumference was the strongest single predictor of developing symptoms of testosterone deficiency. Interestingly, recent research has started to identify single genes associated with obesity. Most often, stick with water, unsweetened coffee/tea, and eating a diet rich in whole, minimally processed foods. Health Alerts from Harvard Medical School. Similarly, it appears that the tendency to store fat in the abdomen versus other parts of the body, is partly influenced by genetics (91, 92). A waist size of 40 in (102 cm) for men and 35 in (88 cm) for women is considered elevated. Recent research explores the possibility of a link. Exercise is essential to weight loss and maintenance. Both the US and Canada have banned trans fats in commercial foods. Powell-Wiley TM, et al. Depression can emerge with diverse symptom profiles, including harsh self-criticism. Nowadays with chronic stress, this food is now used for comfort which can lead to overeating and eventually weight gain (82). More shoulder training can offset these age-related changes in physique. 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). One of the most common signs of Cushing syndrome is central obesity, or extreme abdominal weight gain. Researchers at the University of North Carolina School of Medicine documented this phenomenon of expanding hips and waistlines. During menopause, you may experience higher levels of stress, anxiety and depression. Finally, the loss of estrogen after menopause causes a slight shift of fat to the abdominal region. Waist size. They could also increase the amount of fat lost in the stool. Carbonated drinks like soda and energy drinks deliver gas into your intestines, causing belly bloat. Reviewed by Lybi Ma. Heavy weight training with a calorie surplus will most definitely put inches on your waist. A sluggish thyroid, or hypothyroidism, leads to a slowed metabolism and often results in weight gain. It may increase cortisol, which promotes abdominal fat storage. Aim for at least 150 minutes of moderate to vigorous physical activity each week. In fact, up to 80% of adults do not meet the recommended aerobic and resistance training recommendations outlined in the Physical Activity Guidelines for Americans (41, 42). The Government . Gotta look cute even when you sleep! Additionally, excessive alcohol consumption is associated with greater visceral fat accumulation and a higher body mass index (BMI) (17, 18, 19). It could be because your pelvis has widened. Here are several ways you can watch and work out to my exercise videos and purchase my fitness products: Get free weekly tips on Fitness, Health, Weight Loss and Nutrition delivered directly to your email inbox. If you are consuming more calories than you burn, you will gain weight. (Don't suck in your stomach !) Its not rocket science. How Obesity Can Affect Your Health Obesity can increase the risk of some other chronic diseases you . Research hasn't found this - but it has found that it can change body shape (and fat storage) in other surprising ways. Psychology Today 2023 Sussex Publishers, LLC. A diet thats low in fiber and high in refined grains may increase risk for weight gain and higher levels of belly fat. You may not realize it, but there are many problems with sleeping too much. This is due to a drop in estrogen levels which causes fat to be stored in the abdomen. This can happen even though they exercise regularly. There are several serious risks associated with a waist circumference larger than 35 inches in people assigned female at birth or 40 inches in those assigned male at birth, including: 5 Type 2 diabetes Cardiovascular disease High blood pressure Insulin resistance and hyperinsulinemia Glucose intolerance Hyperlipidemia, or elevated cholesterol Additionally, 2 days of strength training per week can help reduce abdominal fat. Its not a good combination. 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. In todays post, lets uncover the 4 uncommon reasons why your waist is getting bigger. Cortisol, a hormone produced by the adrenal glands, is essential for regulating blood pressure and helping the body manage illness and injuries. Bloating can sometimes be a side effect of constipation. It's worth checking with a doctor to rule out any possible tumor diagnoses, especially if you're experiencing pain. 9 Signs and Symptoms of Irritable Bowel Syndrome (IBS), 13 Foods That Cause Bloating (and What to Eat Instead). High protein diets may promote weight loss and prevent weight gain by increasing fullness, since protein takes longer to digest compared to other macronutrients. Several studies suggest that they can help you lose weight and belly fat. Certain medical conditions and hormonal changes can contribute to abdominal weight gain. When cortisol builds up in the body however, it can wreak havoc. I am 59 years old, so it also could be aging in general, but I still think the belted styles kept women smaller. If sitting is part of your work, try to incorporate standing breaks every 3090 minutes by standing for 510 minutes or taking a quick walk around your office, home or neighborhood. Cortisol is a hormone thats essential for survival. You might want to consider taking vitamin D supplements too! Try again Plus, theres mounting evidence that smoking may actually lead to a buildup of belly fat thats independent of overall obesity. Wang T-J, et al. Looking to get rid of your abdominal bloating? Multiple studies have found that narcissistic leadership styles increase employee stress, reduce teamwork, and diminish a firm's effectiveness. Plus, get a FREE copy of the Best Diets for Cognitive Fitness. Is it better to stay single or get married? More Evidence That Eating on the Run is Bad for Your Waistline, Types of Body Fat: White Fat, Brown Fat, and Beige Fat and What They Mean for Your Waistline, Why Your Waist Circumference Is Important, Why Its Important to Know Your Waist-to-Hip Ratio, New Study Reveals How Body Composition Impacts Your Breast Cancer Risk. But heres the irony even though they dont contain calories, some studies have found thatthose who rely on artificial sweeteners are the ones at higher risk of gaining weight than those who use regular sugar. Common causes of excess belly fat include: 1. While belly bloat is caused by gastrointestinal distress or underlying medical conditions, bulging abdominal muscles can be due to a variety of, Stress belly isnt a medical diagnosis. American Heart Association, National Heart, Lung and Blood Institute ( 10) Waist circumference. The relationship between stress and weight gain also seems to work in reverse, whereby having excess abdominal fat itself can increase cortisol levels, driving a negative cycle of chronic stress in the body (84). (2021). If you notice something off with your body's normal functioning, talk to your doctor to rule out any serious complications. Yet it becomes less perplexing once you realize that other things can also contribute to belly fat, even when the rest of your body is relatively lean. Many women believe that the pill can cause weight gain. It requires a lower calorie intake and an increase in exercise to go away. If youre lactose intolerant then you might be on the losing end here. For every two inches added to their waistlines, the risk of dying early went up about 9 percent in women and 7 percent in men. The two S's stress and sugar play a significant role in the size of your midsection. Franziska Spritzler, Katey Davidson, MScFN, RD, CPT. In some cases though, rapid abdominal weight gain can actually be a sign of an underlying medical condition. On the other hand, subcutaneous is the layer of fat that sits directly under the skin. Artificial trans fats have been shown to cause inflammation, which can lead to insulin resistance, heart disease, certain types of cancer, and various other diseases. Wait a moment and try again. Research from the University of Texas Health Science Center in San Antonio looked at diet soda intake in more than 700 adults ages 65 and upan age group at increased risk for cardiovascular and metabolic problems. While menopause is a completely natural part of the aging process, interventions such as estrogen therapy may lower your risk of abdominal fat storage and its associated health risks (63, 64). Also schedule an appointment if youre experiencing bloating and: You can also see a doctor if you are gaining abdominal fat. Usually, for women in their late 20's to early 30's, the middle-age spread starts to kick in. One study included nearly 300 visitors to university hospitals in South Korea. A BMI of 30 or more (in men and women) indicates you may be overweight and could have a higher level of visceral fat. Heart rate variability (HRV) measures the variations in time between heartbeats and can have a lot to say about our general health. On average, waist circumference among all participants was about 33 1/2 inches in women and about 38 1/4 inch in men. Theres not much you can do about the expansion of your pelvic bones, but you can compensate for an expanding waistline by broadening your shoulders through resistance training. 2023 BDG Media, Inc. All rights reserved. Visceral fat is fat that develops between and around internal organs. Its produced by the adrenal glands and is known as a stress hormone because it helps your body respond to a physical or psychological threat or stressor (79). Over a nine-year period, the average increase in waist size was four times greater for diet soda drinkers (3.2 inches), compared with those who didnt drink diet soda (0.8 inches). Olesiak says if youre dealing with stomach bloat after eating, consider reducing the following gas-producing foods: Curtin says the sugars and preservatives in processed foods can be a common source of bloating. Everyone is different, but there are general guidelines about waistlines. My theory is that the styles of the past few yearspants riding low on the hips, no belts at the waist, and loose shirtsmay have caused my waist to increase from 24 to 25 inches. In a separate two-year study, those who consumed the most dairy calcium, and with higher vitamin D levels, lost more weight (about 5.4kg) than those who got less of those nutrients. If your waist is 88cm (34.5 inches) or more, it is recommended to speak to a GP. promote weight loss through metabolic processes. For example: If you have a 32 inch waist, your size is a US-Size M or Euro-Size 42. If you have concerns, speak with a healthcare professional or a registered dietitian nutritionist. Here are some ways to tell the difference. A study led by a Mayo Clinic researcher pooled data from 650,000 adults around the world. What causes an increase waist size? This is usually due to a slowing metabolism with age and lifestyle factors. If you choose to drink, aim for no more than 12 drinks per day. From hair trends to relationship advice, our daily newsletter has everything you need to sound like a person whos on TikTok, even if you arent. While sleep deprivation appears to contribute to weight gain, higher BMIs can lead to sleep issues and sleep disorders (105). Theres also some research suggesting that having an unhealthy balance of gut bacteria may promote weight gain, including abdominal fat. A waist size below 31.5 inches (or less than half your height) is generally considered healthy for a woman. Although people have long anecdotally attributed mood changes to the weather, science has been slow to catch up. You can learn more about how we ensure our content is accurate and current by reading our. So if you cant slip into those skinny jeans you wore in high school anymore, it may not be because youre gained body fat. Is Coffee Good for Our Bodies and Brains? It can interfere with your ability to work and participate in social or recreational activities. Bloating is often temporary. 12 more rows Why does this happen? Theres more at stake than being able to button your jeans. By keeping your weight stable, you've already reduced your risk for diabetes and certain cancers. Contact a doctor if your stomach is bloated and also distended, which is when the stomach gets noticeably larger after a meal. Wrap a tape measure around your waist over your belly button. 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