Too much belly fat is extremely unhealthy.
This is a causative factor for diseases like metabolic syndrome, type 2 diabetes, heart disease and cancer .
The medical term for unhealthy fat in the abdomen is "visceral fat", meaning fat around the liver and other organs in the abdomen.
Even normal people who have normal weight but have abdominal fat also have a high risk of having health problems .
Here are 12 things that make you have belly fat.
1. Foods and drinks containing sugar
Many people load more Street every day more than they realize.
High sugar foods include pastries and candies, along with options considered " healthy "More like muffins and frozen yogurt. Soda, drinks with coffee and sweet tea are the most popular sugar drinks.
Observational studies have shown an association between high sugar intake and abdominal fat. This may be largely due to the high fructose content in supplemental sugars .
Both regular sugar and corn syrup contain high fructose, which have high fructose content. Common sugar with 50% fructose and fructose corn syrup is 55%.
A second study showed a reduction in fat burning and metabolic rate in similar high fructose diets .
Although too much sugar in any form can lead to weight gain, sugary drinks can be especially problematic. Soda and other sweet drinks make it easy to consume large amounts of sugar in a very short period of time.
Furthermore, studies have shown that liquid calories do not have the same effect on appetite as calories from solid foods. Drinking calories doesn't make you feel full, so you don't compensate by eating less other foods .
Key thing: Regular consumption of sugary foods and drinks or high-fructose corn syrup can cause belly fat.
Alcohol may have both beneficial and harmful effects on health.
When consumed in moderation, especially red wine, it can reduce the risk of heart attack and stroke
However, loading a lot of alcohol can lead to inflammation, liver disease and other health problems .
Some studies have shown that alcohol prevents fat burning and a portion of excess calories from alcohol stored in belly fat - hence the term "beer belly" .
Studies related to high alcohol consumption with weight gain in the middle. One study found that people who drank more than three drinks a day were 80% more likely to have belly fat than those who drank less .
The amount of alcohol consumed within 24 hours also plays an important role.
In another study, people who drank at least one glass a day had less abdominal fat, while those who drank less or less often but drank four drinks on a "drink day" often had excess belly fat .
Key thing: Drinking a lot of alcohol increases the risk of certain diseases and is related to excess belly fat.
3. Trans fat
Trans fat is the most unhealthy fat on the planet.
They are created by adding hydrogen to unsaturated fats to make them more stable.
Trans fat is often used to extend the shelf life of packaged foods, such as muffins, mixes of crackers and crackers.
Trans fats have been shown to cause inflammation. This can lead to insulin resistance, heart disease and other diseases .
There are also a number of animal studies showing that diets containing trans fat can cause excess abdominal fat .
At the end of a 6-year study, monkeys fed with a trans fat-rich diet gained 8% weight and had 33% more belly fat than those fed 8% substrates. monounsaturated fat although both groups receive enough calories to maintain weight .
Key thing: Trans fats increase inflammation, which can cause insulin resistance and abdominal fat accumulation.
High-seated lifestyle is one of the biggest risk factors for poor health .
Over the past few decades, people have become less active. This may have played an important role in increasing obesity rates, including abdominal obesity.
A large survey from 1988-2010 in the United States showed a significant increase in inactivity, weight and waist circumference in both sexes .
Another observational study compared women watching TV more than three hours a day with viewers less than an hour a day. More TV viewers have nearly double the risk of "serious obesity" compared to those with less television viewing .
One study also found that inactive contributes to increased abdominal fat after weight loss.
In this study, researchers reported that people who exercised endurance exercise or aerobics for a year after losing weight could prevent an increase in belly fat, while belly fat was those who do not exercise have increased by 25-38% .
Key thing: Inactive can promote increased abdominal fat. Exercises for endurance and aerobic exercise can prevent belly fat from rising again after losing weight.
5. Low protein diet
Eat enough protein in the diet is one of the most important factors in preventing weight gain.
Diet High in protein make you feel full and satisfied, increase your metabolic rate and lead to reduced calorie intake .
Conversely, low protein intake may cause you to have belly fat for a long time.
Some large observational studies have shown that most protein consumers are less likely to have abdominal obesity .
In addition, animal studies have found that a hormone is called (NPY) causes increased appetite and promotes increased abdominal fat. NPY levels increase when your protein intake is low .
Key thing: Low-protein foods can increase the feeling of hunger and belly fat. It may also increase hormones that starve neuropeptide Y.
Increased belly fat during menopause is common.
During puberty, estrogen hormones signal the body to start storing fat on the hips and thighs to prepare for future pregnancies. This subcutaneous fat is not harmful, although it can be very difficult to lose in some cases .
Menopause officially occurs one year after women have their last menstrual period.
During this time, the amount of estrogen decreases significantly, making the fat stored in the abdomen rather than the hips and thighs .
Some women are more obese at this time than others. This is partly due to heredity, as well as the age of menopause. One study found that menopausal women in younger ages tend to have less abdominal fat .
Key thing: Changes in menopausal hormones lead to changes in the storage of fat from the hips and thighs to the internal organs in the abdomen.
7. The intestinal bacteria is not suitable
There are hundreds of bacteria living in the gut, mainly in the colon. Some bacteria are healthy, while others can cause problems.
Bacteria in the intestine are also known as intestinal flora or microorganisms. Healthy intestinal tract is very important to maintain a healthy immune system and avoid disease.
Intestinal imbalance increases the risk of type 2 diabetes, heart disease, cancer and other diseases .
There are also some studies that show that the amount of unstable intestinal bacteria can promote weight gain, including abdominal fat.
Researchers have found that obese people tend to have more Firmicute bacteria than normal people. Studies show that this bacterium can increase calories absorbed from food .
An animal study showed that mice without bacteria increased the amount of fat significantly when they were transplanted with obesity-related bacteria compared to mice that received the bacteria associated with thinness .
Studies on thin and obese twins and their mothers have confirmed that there is a common "core" of the same family flora that can affect weight gain, including weight. stored volume .
Key thing: An imbalance in the intestinal bacteria can cause weight gain, including belly fat.
Fruit juice is disguised drink. Even unripe juices contain a lot of sugar.
In fact, 250 ml of apple juice and water from cola seeds contain 24 grams of sugar. The same amount of grape juice contains 32 grams of sugar .
Although fruit juice provides some vitamins and minerals, its fructose can cause insulin resistance and increase abdominal fat .
Moreover, it's a liquid calorie source that is easy to consume but still doesn't meet your appetite like solid food .
Key thing: Juice is a sugar-rich beverage that can cause insulin resistance and increase belly fat if you drink too much.
9. Stress and Cortisol
Cortisol is an essential hormone for life.
It is made up of the adrenal glands and is known as the "stress hormone" because it helps your body bind to a stressful reaction.
Unfortunately, it can lead to weight gain when overproduced, especially in the abdomen.
In many people, stress makes them eat too much. But instead of the excess calories stored as fat all over the body, cortisol promotes the storage of abdominal fat .
Interestingly, it has been found that women with large waistlines in relation to their hips secrete more cortisol when stressed .
Key thing: Cortisol hormone, secreted in response to stress, can lead to increased abdominal fat. This is especially true in women with a higher waist / hip ratio.
10. Low fiber diet
Fiber is important for good health and control of your weight.
Some types of fiber can help you feel full, stabilize hungry hormones, and reduce your intake of calories from food .
In a study that looked at 1,114 men and women, the amount of soluble fiber intake was associated with lower abdominal fat. For every 10 grams of increased dietary fiber, 3.7% of belly fat accumulates, respectively .
Diets rich in carbohydrates and low in fiber seem to have the opposite effect on appetite and weight gain, including increased abdominal fat .
A large study showed that whole grains have High fiber content It is related to reducing belly fat, while refined cereal is associated with increased belly fat .
Key thing: A diet low in fiber and many refined grains can increase belly fat.
Genes play a big role in the risk of obesity .
Similarly, it seems that the tendency to store fat in the abdomen is also partly influenced by genetics .
This includes genes used for receptor control cortisol and gene coding for receptors leptin prescribes calorie intake and weight .
In 2014, researchers identified three new genes related to increased waist-to-hip ratio, two of which were found only in women .
However, more research is needed in this area.
Key thing: Genes are important for high waist-hip ratio and store excess calories into belly fat.
12. Not getting enough sleep
Getting enough sleep is essential for your health.
Many studies have also linked inadequate sleep with weight gain, which may include abdominal fat .
A large study followed more than 68,000 women in 16 years.
Those who sleep 5 hours or less each night are more likely to increase by 15 kg compared to those who sleep at least 7 hours .
Sleep disorders can also lead to weight gain. One of the most common disorders called is a condition where breathing stops continuously at night due to soft tissue in the throat blocking the airway.
In one study, researchers found that obese men with sleep apnea often had more belly fat than obese men without this disorder .
Key thing: Poor sleep or poor sleep can lead to weight gain, including abdominal fat accumulation.
There are many different factors that can make you belly fat.
There are a number of things you can't do much, like genes and hormonal changes during menopause. But there are also many factors you can control.