Introduction
If you’re looking to reduce your abdominal fat, you may be surprised to learn that some of your daily habits could be secretly increasing your abdominal fat. From eating the wrong foods to not getting enough sleep, there are a few habits that can lead to an increase in abdominal fat. Fortunately, the experts at Eat This Not That have some tips on how to make small changes to your daily habits that can help you reduce your abdominal fat. In this article, we’ll discuss the daily habits that can lead to an increase in abdominal fat and how to make small changes to your daily habits that can help you reduce your abdominal fat.
Daily Habits Secretly Increasing Your Abdominal Fat, Say Pros — Eat This Not That
If you’re trying to reduce your abdominal fat, you may be surprised to learn that some of your daily habits could be contributing to the problem. According to experts, there are certain behaviors that can lead to an increase in abdominal fat, even if you’re eating a healthy diet and exercising regularly. Here are some of the habits that could be secretly increasing your abdominal fat, and what you should be eating instead.
1. Eating Too Much Sugar
Eating too much sugar can lead to an increase in abdominal fat. This is because sugar is quickly absorbed into the bloodstream, causing a spike in blood sugar levels. This can lead to an increase in insulin, which can cause the body to store more fat in the abdominal area. To avoid this, try to limit your sugar intake and opt for healthier alternatives such as fruits, vegetables, and whole grains.
2. Eating Too Much Processed Food
Processed foods are often high in unhealthy fats, sodium, and sugar, which can all contribute to an increase in abdominal fat. To avoid this, try to limit your intake of processed foods and opt for healthier alternatives such as fresh fruits and vegetables, lean proteins, and whole grains.
3. Not Getting Enough Sleep
Not getting enough sleep can lead to an increase in abdominal fat. This is because when you don’t get enough sleep, your body produces more of the stress hormone cortisol, which can lead to an increase in abdominal fat. To avoid this, try to get at least seven to eight hours of sleep each night.
4. Not Drinking Enough Water
Not drinking enough water can also lead to an increase in abdominal fat. This is because when you don’t drink enough water, your body can’t flush out toxins as efficiently, which can lead to an increase in abdominal fat. To avoid this, try to drink at least eight glasses of water each day.
5. Eating Too Much Fast Food
Eating too much fast food can also lead to an increase in abdominal fat. This is because fast food is often high in unhealthy fats, sodium, and sugar, which can all contribute to an increase in abdominal fat. To avoid this, try to limit your intake of fast food and opt for healthier alternatives such as fresh fruits and vegetables, lean proteins, and whole grains.
Eat This, Not That
If you want to reduce your abdominal fat, it’s important to make sure you’re eating the right foods. Instead of eating processed foods, fast food, and sugary snacks, try to opt for healthier alternatives such as fresh fruits and vegetables, lean proteins, and whole grains. Additionally, make sure you’re getting enough sleep and drinking enough water to help flush out toxins and keep your body functioning properly.
Abdominal fat—also known as visceral fat, or belly fat—is dangerous fat stored around vital organs such as your liver and intestines. “When it comes to stubborn weight loss, one of the biggest complaints I hear about is the expanding waistline, pot belly, beer belly…in short, belly fat,” says Will Cole, MD. “For many people, this is the first area of the body where weight gain shows, and the last place it wants to leave.” Here are five habits secretly increasing your belly fat. Read on—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Cortisol is not your enemy—in fact, it’s essential. “Cortisol supports overall health,” says Yufang Lin, MD. “It helps us wake up, gives us energy during the day and lowers at night to help us sleep and rest.” It’s when cortisol levels are constantly elevated that problems arise for your health—and your belly. “Studies have looked at this relationship between cortisol and weight extensively and have found a significant link between cortisol levels and increased weight, specifically that stubborn visceral fat in both men and women,” says Dr. Cole. “In fact, one study looked at the cortisol levels of women and found that those with high levels of visceral fat had significantly greater cortisol spikes during times of stress as well as for a full hour after the stressful event had passed. Yikes!”
If you’re putting off bedtime to watch just one more episode of Bridgerton/Cobra Kai/Euphoria/whatever your current binge is, look down at your belly and ask if it’s worth it. “Our findings show that shortened sleep, even in young, healthy and relatively lean subjects, is associated with an increase in calorie intake, a very small increase in weight, and a significant increase in fat accumulation inside the belly,” says Virend Somers, M.D., Ph.D.
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It’s called a beer belly for a reason—drinking alcohol can lead to an increase in abdominal fat. “Research has uncovered that alcohol especially decreases fat burn in the belly,” says Dr. Pamela M. Peeke. “That’s why you never hear about ‘beer hips’ – you hear about a ‘beer belly.’ It temporarily impairs the prefrontal cortex, the smarty-pants part of the brain that allows you to think clearly and rein in impulsivity. So after a certain amount of alcohol (and it’s different for everyone), you’re going to feel yourself not caring and letting it rip with food and probably drinks.”
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It’s not an easy thing to do because let’s face it, sugar is delicious and addictive—but it can be very inflammatory, which leads to abdominal fat. “When the body experiences inflammation and stress, the preferred storage site for fat is in and around the belly,” says Brenda Rea, MD, DrPH, PT, RD. You don’t need that kind of negativity in your life—or your belly.
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“Why do I have belly fat when I work out every day?” you might ask. Unfortunately, if you spend the majority of the day sitting, it can lead to abdominal fat (although the workouts absolutely do help mitigate it). “We know that spending long periods of time sedentary is unhealthy and a risk factor for chronic illnesses, such as type 2 diabetes and heart disease,” says Dr. Joe Henson, Research Associate at the University of Leicester. “Likewise, the amount of fat deposited around our internal organs may also predispose us to these diseases. Using MRI techniques and physical activity monitors we have shown that the more time spent sedentary, the stronger the association with higher levels of internal and abdominal fat. This was particularly so if the long periods of sedentary behavior were uninterrupted. Our findings also show that reaching the UK government’s target of 150 minutes of moderate intensity physical activity may offer some protection against the harmful effects of prolonged sedentary time.”