Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. The following herbal teas may help reduce bloating: Peppermint oil taken as a supplement may help improve various symptoms for people with IBS by reducing muscle spasms, according to a 2014 research review. Here are some remedies to try the next time you feel bloated. But if youre doing those things and still arent seeing the results you had hoped for, ask yourself whether one of these factors might be involved. Disuse atrophy can be reversed with exercise and a healthy diet. Why Do My Farts Smell So Bad? Abdominal fat, on the other hand, is the result of an unhealthy diet, lack of exercise, and in some cases, medical conditions. The solution is simple: you need to do a major cut back on your diet soda intake. In one study, researchers reported that people who performed resistance or aerobic exercise for 1 year after losing weight were able to prevent regaining visceral fat, while those who did not exercise had a 2538% increase in belly fat (48). The thyroid, a gland located in the neck, releases hormones that regulate energy use and metabolism. This held true even though researchers controlled for age, exercise, and alcohol consumption. Whats Causing My Abdominal Bloating, and How Do I Treat It? Psychology Today 2023 Sussex Publishers, LLC. High protein intake is associated with lower abdominal fat and moderate body weight. There are a few that you cant do much about, like your genes and natural hormone changes at menopause. These differences in leptin and ghrelin are likely to increase appetite Another contributing factor may be that when were tired we tend to put in less effort to make healthy food choices or we may also be more sedentary as a result of increased fatigue.". Alcohol may increase appetite and decrease inhibitions, leading to greater overall calorie intake. This includes eating smaller portions. As liver function deteriorates, fluid called ascites accumulates in the belly. By keeping your weight stable, you've already reduced your risk for diabetes and certain cancers. An increase of 4 inches in waist size led to a 75% chance of having low testosterone levels. Is it better to stay single or get married? 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). PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts. Whats more, sleep disorders may also lead to weight gain. It's just the way it works. This can happen even though they exercise regularly. Gaining belly fat during menopause is extremely common. The Government . Bloating is generally a temporary condition you can manage at home. During menopause, you may experience higher levels of stress, anxiety and depression. 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. A waist size of 40 in (102 cm) for men and 35 in (88 cm) for women is considered elevated. Absolutely. It can be caused by disuse of your muscles or neurogenic conditions. For each 10-gram increase in soluble fiber, there was a 3.7% decrease in belly fat accumulation (87). This may make the stomach appear more bloated and enlarged. SSBs are the largest contributor of sugar intake in the United States primarily due to their low cost, convenience, and ease of consumption. 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. Smoking was associated with an increase specifically in abdominal fatespecially in visceral fat, which wraps around organs deep inside the torso and bodes ill for a persons health. Further, these changes could be indicators of medical issues that merit attention from a doctor. 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). Pair healthy fats, such as avocado, olive oil, fish, and nuts, with meals to get in all the nutritional aspects. Interestingly, a recent 2021 study in older men with limited mobility showed protein consumption greater than the RDA (>0.8g/kg/d) was associated with greater reductions in visceral abdominal fat compared with those who only met or consumed below the RDA for protein (57). A doctor can provide helpful information about proper diet and exercise techniques you can use to lose fat. You can develop insulin resistance at any age, but aging is a risk factor. Many people consume more added sugar daily than they realize. "Low fiber, dehydration, certain medications, or even a lack of healthy gut flora can lead to poor digestion and constipation. 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. By keeping your weight stable, you've already reduced your risk for diabetes and certain cancers. Depression can emerge with diverse symptom profiles, including harsh self-criticism. Symptoms that may arise in combination with weight gain include: Irregularity in the menstrual cycle Constipation Breathing difficulty Fatigue Hair loss 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). Sleep is the ultimate sedentary activity, and it might not seem like an obvious waist whittler. Several natural foods and beverages have been shown to increase metabolism and promote fat loss. Get the help you need from a therapist near youa FREE service from Psychology Today. Move straight across to the left side for 1 minute. Its not a good combination. An underactive thyroid also causes many people to retain salt and water, which can lead to rapid, abdominal weight gain. 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. While sleep deprivation appears to contribute to weight gain, higher BMIs can lead to sleep issues and sleep disorders (105). Pelvic widening is natures way of ensuring that a woman wont have a problem giving birth. It's worth checking with a doctor to rule out any possible tumor diagnoses, especially if you're experiencing pain. Psychological Causes . A diet thats low in fiber and high in refined grains may increase risk for weight gain and higher levels of belly fat. 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. It's not an ideal situation on any level. Powell-Wiley TM, et al. But if your belly is the only body part that has expanded, Olesiak says its likely bloat. This happens when you consume more calories than your body is burning. We avoid using tertiary references. One of the most common signs of Cushing syndrome is central obesity, or extreme abdominal weight gain. October 2011. Since theres no actual sugar in artificial sweeteners, your body continues to crave for this sugar and calories. Body Weight, Bmi, Waist Size Which is the Best Indicator of Health? But do they actually work? But for others, it might be caused mainly by diet, and more specifically, eating too many calories. If you're still experiencing extra fluid retention after three cycles, talk to your doctor about finding a weight-neutral prescription. Its actually your pelvic bones that are widening. Nowadays with chronic stress, this food is now used for comfort which can lead to overeating and eventually weight gain (82). A bulging waistline can bring with it a whole host of health problems that you definitely do not need in your life. What exercises make your waist bigger? 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. Sugar-free or reduced sugar sodas contain artificial sweeteners that can increase the sweetness by a whopping 200 to 600 times. For the average adult between the ages of 18 to 60, its recommended for us to have 7 or more hours of sleep each day. If you are consuming more calories than you burn, you will gain weight. While hormonal disorders can be culprits, other conditions including liver disease and ovarian tumors may cause abdominal bloating and weight gain as well. Keeping a regular schedule of bowel movements can help prevent bloating by providing information about potential triggers of the bloating. Here are 9 signs and symptoms of IBS. A study finds middle- to older-aged adults who ate more servings of whole grains, compared to those who ate fewer, were more likely to have smaller increases in waist size, blood pressure, and . Its clearly not realistic to simply move away to a new neighbourhood if your current one is noisy. Women dont have the hormonal make-up for that. Theres more at stake than being able to button your jeans. 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. A slender woman is holding multiple donuts. It can interfere with your ability to work and participate in social or recreational activities. Passing gas occurs naturally, but if your farts smell rotten, something could be wrong. "A high sodium meal can cause you to store some excess water," says Hulslander. At puberty, the hormone estrogen signals the body to begin storing fat on the hips and thighs in preparation for a potential pregnancy. Many women believe that the pill can cause weight gain. Gaining weight solely in your stomach may be the result of specific lifestyle choices. Research hasn't found this - but it has found that it can change body shape (and fat storage) in other surprising ways. 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. "Poor digestion and even slow bowel movements can lead to sudden weight gain," nutrition coach Darin Hulslander tells Bustle. Here are 8 herbal teas to help reduce bloating. Weighted crunches 5. 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. Cortisol, a hormone produced by the adrenal glands, is essential for regulating blood pressure and helping the body manage illness and injuries. Experts at Mayo Clinic share that birth control might lead to extra fluid retention depending on brand, dosage, and hormonal levels. 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. This Body-Weight Workout Strengthens Your Lower Back and Whittles Your Waist, The Perfect 20-Minute Resistance Band Workout to Sculpt Stronger Arms. This build-up of fluid is generally painless, but can quickly lead to severe bloating and may be mistaken for garden-variety weight gain. Natural hormonal changes during menopause result in a shift in fat storage from the hips and thighs to fat stored around the abdomen. 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. Additionally, in general, eating a low fiber diet high in sugar and saturated fat tends to be linked to unhealthy gut bacteria, whereas a fiber-dense diet rich in fruits and vegetables and whole, minimally processed foods seems to create a healthy gut (78). Bloating can sometimes be a side effect of constipation. If you note your stomach is getting bigger and you are not gaining weight, it could be bloating due to acidity or gas. Health Alerts from Harvard Medical School. One possible reason: Sleeping too little disrupts hormones that control appetite, people may feel hungrier than they do when well-rested. Another weight control strategy that may backfire is drinking diet soda. 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). If you are not properly absorbing nutrients or consuming balanced meals, it can mess with your metabolism, explains running coach and personal trainer Susie Lemmer, over email with Bustle. Stress. Consuming adequate dietary protein can support weight management. But what you don't know isyour waistline is influenced by so many factors other than just caloric intake. A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. Further, try to limit sedentary behaviors and prolonged sitting. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. 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). Many countries, including the United States and Canada, have banned the use of trans fats in food products due to their adverse effects on health (31, 32, 33). Unhealthy Eating and Poor Eating Habits A growing waist may be the result of a poor diet and unhealthy eating habits. When this occurs, muscles swell and retain fluids for a few days, and is a normal part of the recovery process.". Although the two may look and possibly feel the same, weight gain and bloating have key differences. At best, wearing a belt is one way to keep tabs on your waistline. Not sure if youre gaining fat or just dealing with belly bloat? Though more research is needed, genetics may play a role in where we store fat in the body, including increased risk for abdominal fat accumulation. Gut health is important for maintaining a healthy immune system and decreasing disease risk. 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. Prolonged stress can affect mental. Its recommended that most adults aim for at least 150 minutes of moderate aerobic physical activity (or 75 minutes of vigorous activity) each week and engage in regular resistance training. If you have concerns, speak with a healthcare professional or a registered dietitian nutritionist. 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. Read more from Wasmer Andrews's blog:Daily Weighing May Help Manage Your WeightSleep Helps You Lose Weight Successfully. One of the commonest causes for stomach getting bigger without weight gain is bloating or collection of gasses. One reason excess visceral fat is so harmful could be its location near the portal vein, which carries blood from the intestinal area to the liver. An unhealthy diet and an inactive lifestyle can definitely expand your waistline. Press gently with your fingers to perform this abdominal massage: Unlike stomach bloat that comes and goes throughout the day, abdominal fat, also called visceral fat, sticks around unless you make permanent changes to eliminate it. Even with many countries having taken steps to limit or ban the use of artificial trans fats in the food supply, its important to still check the nutrition label if youre unsure. There are a number of reasons why you may discover that your favorite pair of jeans no longer fit the way they used to. Fiber is incredibly important for optimal health and weight management. However, the small group size and uncontrolled diet posed limitations (76). Culinary culprits that hijack your hormonesand how to reduce your risk. 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. 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. 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). Definition of abdominal obesity. Anne Fabiny, MD 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. Lifestyle can definitely expand your waistline to simply move away to a 75 % chance having. 4 inches in waist size of 40 in ( 102 cm ) for men and 35 in ( 102 ). Gut flora can lead to sudden weight gain muscles or neurogenic conditions look... May feel hungrier than they realize stomach is getting bigger and you are consuming more calories than you burn you... 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