reduce . "Cortisol acts as a support for the bodys fight-or-flight system," Joyce Faraj, PhD, RDN, CDN, a nutritionist at Mountainside, a substance use recovery center, tells Bustle. Anyone who has a sudden, unexplained weight increase should consult a doctor to establish the underlying cause and develop a treatment plan. If you've noticed a change in work schedule or travel, you might find yourself with diminished sleep or irregular cycles. Prolonged stress can affect mental. Sometimes weight gain can occur for no clear reason, and while changes in body size and weight happen constantly, it can be frustrating to feel at a loss of knowledge. 9 Signs and Symptoms of Irritable Bowel Syndrome (IBS), 13 Foods That Cause Bloating (and What to Eat Instead). Usually, for women in their late 20's to early 30's, the middle-age spread starts to kick in. Some of the common causes of bloating include air swallowing, too much caffeine consumption, drinking beverages can lead to acid reflux in the stomach, thereby causing discomfort in the form of bloating. Irritable bowel syndrome (IBS) causes abdominal pain accompanied by diarrhea, constipation, or periods of both. Sometimes bad bacteria (different from our typical microbiome) can grow inside the gut, leading to bloat, fatigue, irregular bowel movements, and weight gain. To further highlight the negative effect limited activity has on the body, both physical inactivity and a sedentary lifestyle have been associated with a direct increase in both visceral and subcutaneous abdominal fat (44, 45, 46). A study led by a Mayo Clinic researcher pooled data from 650,000 adults around the world. Its thought that changes in bacteria diversity may lead to changes in energy and nutrient metabolism, stimulate inflammation, and alter hormone regulation, leading to weight gain. This article explains the different types of belly fat, how they affect your health, Losing weight overall is the only way to lose any belly fat in a healthy way. Another study showed that those who sat for over 8 hours each day (not including sleeping hours) had a 62% increased risk of obesity compared with those who sat for less than 4 hours each day (49). Below are four culprits you might not suspect. It could be because your pelvis has widened. Several studies suggest that people who consume the highest amount of protein are the least likely to have excess belly fat (54, 55, 56). We also lose height as the discs between our vertebrae compress, shrinking the vertical space in our abdominal cavity and expanding it outward. Over the nine-year study, the waist size of the people who didn't drink any soda increased by an average of 0.8 inches. Overlying bowel gas isn't serious, but it can cause pain or an unclear ultrasound. Older individuals tend to exercise less, and thus are more likely to gain weight in the form of fat. Most often, stick with water, unsweetened coffee/tea, and eating a diet rich in whole, minimally. While hormonal disorders can be culprits, other conditions including liver disease and ovarian tumors may cause abdominal bloating and weight gain as well. "When we are in a constant state of stress, cortisol can affect our body composition by upregulating gluconeogenesis, that is, the creation of blood glucose through breakdown of muscle, leading to a state where more muscle is broken down and visceral fat is accumulated. Nevertheless, according to the American Thyroid Association, weight gain is rarely the only symptom of hypothyroidism. Roughly 60% of our immune system resides in the gut, certified healthy lifestyle coach Liz Traines tells Bustle, so when there's an overgrowth and imbalance within it, it can throw our bodies and hormones out of whack. The solution is simple: you need to do a major cut back on your diet soda intake. One randomized, double-blind 12-week study in postmenopausal women with obesity showed that taking a probiotic containing five strains of good bacteria led to significant reductions in body fat percentage and visceral fat. You should consider getting yourself some cute ear muffs, if thats the case. If you were exposed to road traffic, railway, and aircraft noises, your risk of having a larger waistis higher thanthose exposed to only one source of noise pollution. Consuming adequate dietary protein can support weight management. Not getting adequate sleep can interfere with our hormones, predominantly cortisol and the hunger hormones, ghrelin, and leptin, which can enhance cravings and overeating. 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). Learn about common causes and how to get rid of smelly farts. Medical professionals recommend that individuals exercise at least 30 minutes each day to help improve and maintain your overall physical and mental well being. You can learn more about how we ensure our content is accurate and current by reading our. While all foods and drinks can be enjoyed in moderation, its best to limit sugar-sweetened food and beverages to special occasions. Different factors, such as a sedentary lifestyle, hormones, and the foods you eat may increase your abdominal fat. | Practicing healthy lifestyle behaviors is a key component of managing chronic stress and keeping cortisol levels in check. But what you don't know isyour waistline is influenced by so many factors other than just caloric intake. Additionally, research indicates that the majority of children and adults do not meet the recommended physical activity guidelines. But it's more likely that you are making your obliques bigger, which is making your waist wider and LESS sexy.1. 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). For your best health, your waist should be less than 40 inches around for men, and less than 35 inches for women, although it may vary depending on race or ethnicity. Around this time, estrogen levels drop dramatically. In 1998, 29 million people suddenly became overweight without gaining an ounce. 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). Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids. Visceral refers to fat surrounding the liver and other abdominal organs. If you choose to drink, aim for no more than 12 drinks per day. Bloating is generally a temporary condition you can manage at home. It may increase cortisol, which promotes abdominal fat storage. If you notice something off with your body's normal functioning, talk to your doctor to rule out any serious complications. Plus, if your travel is international, the jet lag can really take a toll on the body, according to a study published in the journal Cell. One study included nearly 300 visitors to university hospitals in South Korea. This post was originally published on September 29, 2016. On the other hand, subcutaneous is the layer of fat that sits directly under the skin. A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. Speak with a doctor before taking any supplements, as they are not closely monitored by the Food and Drug Administration (FDA). Gut health is important for maintaining a healthy immune system and decreasing disease risk. Researchers at the University of North Carolina School of Medicine documented this phenomenon of expanding hips and waistlines. If your thyroid is unable to produce enough thyroid hormone which could indicate that you might have hypothyroidism, Graves, or Hashimoto's disease then weight gain is rather common and can be. Smelly Farts Explained. Most of us deal with abdominal fat. During menopause, you may experience higher levels of stress, anxiety and depression. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Read more from Wasmer Andrews's blog:Daily Weighing May Help Manage Your WeightSleep Helps You Lose Weight Successfully. Some of these bacteria benefit health, while others can cause problems. Looking to get rid of your abdominal bloating? Like liver failure, disorders affecting the ovaries can cause ascites as well. Body Weight, Bmi, Waist Size Which is the Best Indicator of Health? The two S's stress and sugar play a significant role in the size of your midsection. Artificial trans fats are strongly linked with poor heart health and may also lead to increased belly fat. This not only causes your hips to wide but your waistline as well. One way to know if youre gaining fat or just dealing with a bout of bloating is how long it lasts. This is an easy way to get a rough estimate. Starting on the right side of your stomach by your pelvic bone, rub in a circular motion upward until you reach your ribs for 1 minute. Research has shown that those with chronic sleep problems are at high risk of slowing down their metabolism. Common causes of excess belly fat include: 1. One type of fiber, soluble fiber, has been linked to belly fat loss. 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). Even if a person is physically active, meaning they engage in physical labor or exercise, prolonged sitting may increase the risk of negative health events and weight gain (39, 40). 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. While the connection between the gut microbiome and health continues to be investigated, current research suggests imbalances in gut bacteria may increase your risk of developing a number of diseases, including type 2 diabetes, heart disease, obesity, and gut disorders (e.g., irritable bowel syndrome, inflammatory bowel disease) (65, 66, 67). Bloating is often temporary. Medicine ball jack knives Cable crunches. American Heart Association, National Heart, Lung and Blood Institute ( 10) Waist circumference. It requires a lower calorie intake and an increase in exercise to go away. This type of fat differs from "regular" fat that sits just beneath the skin and can be pinched. 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). All rights reserved. Visceral fat is fat that develops between and around internal organs. Excessive release of the hormone cortisol leads to a condition known as Cushing syndrome. High protein intake is associated with lower abdominal fat and moderate body weight. Cable crunches 2. For example: If you have a 32 inch waist, your size is a US-Size M or Euro-Size 42. Here are some of the more common triggers: Bowel obstruction and untreated ascites can both be medical emergencies. 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. Q. Unhealthy Eating and Poor Eating Habits A growing waist may be the result of a poor diet and unhealthy eating habits. But sometimes, visiting a doctor is a good idea. 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. Importantly, it can also help you lose weight and belly fat. Psychological Causes . Alright then. 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). Absolutely. 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