Belly fat, or visceral or abdominal fat, concerns physicians, nutritionists, and people. The condition goes well beyond appearance. With belly fat comes significant risks for diabetes, Alzheimer’s Disease, heart attacks, strokes, cancer, and dementia.
Below, we explain the contributors to visceral fat and how to combat it.
Eating Habits
High Sugar Intake
Sugar triggers the release of insulin from your pancreas into the bloodstream. The insulin directs the sugar from blood vessels to cells such as those in the liver and muscles. In the right amount, sugar fuels these cells to function for your benefit. Too much sugar means too much energy, which the body stores as fat in the abdomen and other areas of your body.
According to one study, fructose from sources such as sodas, cereals, fruit juice, fruits, bread, and corn syrups significantly contributes to belly fat. With substantial levels of fructose comes impaired cell metabolism. Your body relies upon the mitochondria in cells to turn energy from food to a molecule called “adenosine triphosphate” (ATP). As the theory goes, having less ATP generates hunger, appetite, thirst, and other forces that cause you to eat more.
Refined Carbohydrates
Similar to fructose, refined carbohydrates may interfere with the body’s signals that suppress appetite. You will find in this category foods such as:
*White bread
*Potato chips
*Flour tortillas
*White rice
*Spaghetti and other pasta
In addition, during the “refining” process, makers of these foods remove fiber, vitamins, and other nutrients. Your body absorbs the carbohydrates more easily, creating a spike in blood sugar levels. As with sugars, insulin drives the carbohydrates to cells to be stored as fat.
Unhealthy Fats
Steaks, butter, hamburger meat, whole milk, cheese, and coconut oil contain saturated or trans fat. These unhealthy fats promote fat accumulation in the abdomen.
According to one study, products with saturated fat produce less muscle mass than unsaturated fats, such as soybean oil and cashews.
The Connection Between Hormonal Imbalance and Belly Fat
Low Testosterone
Testosterone controls and drives many bodily functions, especially in males. Some include muscle and bone strength development. If you consistently lack sufficient testosterone levels, you may find yourself prone to abdominal fat. This is because testosterone regulates the metabolism necessary to fuel physical activity and breaks down fat that otherwise could accumulate in your belly.
Testosterone replacement therapy (TRT) helps those suffering from low testosterone address their concerns and reverse the negative impacts of low testosterone. If you’re in this camp, find out how you can legally purchase testosterone online.
Cortisol
Cortisol is another hormone that can cause belly fat. Stressful events or circumstances activate the release of cortisol. It allows your body to concentrate on fighting or fleeing from the stress. When you have constant or excessive stress, cortisol elevates your blood sugar. To respond to cortisol-induced high blood sugar, your body dispatches insulin and causes cells in your abdomen to store it as fat.
Insulin Resistance
Belly fat can place you into an unenviable cycle that involves insulin resistance. In this phenomenon, blood sugar levels do not decrease in response to insulin.
Research suggests that belly fat, which may be created by insulin, causes the resistance. This causes the body to produce more insulin and increase weight gain.
Find the Balance
Improve Your Diet
Reduce your intake of foods that cause high blood sugar and contain unhealthy fats. Fiber in your diet lowers sugar levels in the blood and can suppress your appetite. The body digests fiber slower than refined carbohydrates. Unsaturated fats take the place of saturated fats that can clog arteries, increase belly fat, and raise blood sugar levels.
Consider including in your diet these foods and beverages:
*Olive oil
*Salmon and other fish, which contain Omega-3 fats
*Canola oil
*Walnuts
*Water
*Unsweetened tea
*Vanilla or low-fat milk
*Yogurt with low or no fat and no added sugar
*Whole wheat bread
*Whole wheat pasta
Exercise Regularly
You lose weight when you burn more calories than you eat.
There also exist scientific explanations for connecting exercise to fat reduction. Running, walking, cycling, and other aerobic exercises reduce your body’s insulin release. Remember to Engage regularly in walking, jogging, bicycle riding, push-ups, and sit-ups. With aerobic exercises, your body reduces insulin release and, thus, the storage of belly fat. Strength training exercises, such as push-ups and squats, build muscles that burn calories.
Manage Stress
Effectively control and manage stress to lower the release of cortisol in your body. Some methods involve slowing you or your body. These include stretching, yoga, meditation, prayer, and deep breathing.
Chronic or continuous stress can result from clutter, excessive working, and other lifestyle choices. Consider taking on fewer tasks or delegating responsibilities, especially if you lack time. Anxiety over financial problems or relationships may signal a need for counseling. Organize wardrobes, work files, ingredients for meals, and storage spaces.
Check Your Hormones
Cortisol represents one hormone that promotes belly fat. Not having enough testosterone suppresses your appetite and drive for physical activity and prevents muscle promotion. Ask a doctor to check your hormone levels and see if you could benefit from TRT.
Conclusion
Belly fat does not necessarily have a singular culprit. Multiple forces can work against a healthy midsection. You can win the battle against belly fat with a variety of nutritional, physical, and mental tools. Put healthy oils, fiber, lean meats, and other healthy foods in your diet. Exercise regularly and control your stress. Contact us to learn how you can legally avail yourself of TRT.
