Belly fat blues
Belly fat won't budge? Genetics, hormones, or easy-to-fix mistakes could be to blame.
Getting rid of your belly bulge is important for more than just
vanity's sake. Excess abdominal fat—particularly visceral fat, the kind
that surrounds your organs and puffs your stomach into a "beer gut"—is a
predictor of heart disease, type 2 diabetes,
insulin resistance, and some cancers. If diet and exercise haven't done
much to reduce your pooch, then your hormones, your age, and other
genetic factors may be the reason why. Read on for 11 possible reasons
why your belly fat won't budge.
You're getting older
As you get older, your body changes how it gains and loses weight. Both men and women experience a declining metabolic rate,
or the number of calories the body needs to function normally. On top
of that, women have to deal with menopause. "If women gain weight after
menopause, it's more likely to be in their bellies," says Michael
Jensen, MD, professor of medicine in the Mayo Clinic's endocrinology
division. In menopause,
production of the hormones estrogen and progesterone slows down.
Meanwhile, testosterone levels also start to drop, but at a slower rate.
This shift in hormones causes women to hold onto weight in their
bellies. The good news: you can fight this process. Read on.
You're doing the wrong workout
A daily run or Spin class is great for your heart, but cardio workouts
alone won't do much for your waist. "You need to do a combination of
weights and cardiovascular training," says Sangeeta Kashyap, MD, an
endocrinologist at Cleveland Clinic. Strength training
increases muscle mass, which sets your body up to burn more fat.
"Muscle burns more calories than fat, and therefore you naturally burn
more calories throughout the day by having more muscle," says Kate
Patton, a registered dietitian at Cleveland Clinic. Patton recommends
250 minutes of moderate-intensity exercise or 125 minutes of
high-intensity exercise a week.
You're eating too many processed foods
"Refined grains like white bread, crackers, and chips, as well as
refined sugars in sweetened drinks and desserts increase inflammation in
our bodies," says Patton. "Belly fat is associated with inflammation,
so eating too many processed foods will hinder your ability to lose
belly fat." Natural foods like fruits, vegetables, and whole grains are full of antioxidants, which have anti-inflammatory properties and may therefore actually prevent belly fat, Patton says.
You're eating the wrong fats
The body doesn't react to all fats in the same way. Research
correlates high intake of saturated fat (the kind in meat and dairy) to
increased visceral fat, says Patton. On the other hand, monounsaturated
fats (the kind in olive oil and avocados) and specific types of
polyunsaturated fats (mainly omega-3s, found in walnuts, sunflower
seeds, and fatty fish like salmon) have anti-inflammatory effects
in the body, and if eaten in proper portions may do your body good. But
Patton warns that eating too much fat of any kind increases your
calorie intake and could lead to weight gain, so enjoy healthy fats in
moderation.
