Why tummy grows

Fortunately, trying to achieve a slim, sexy stomach is not a lost cause. You can blast away that fat and regain your health and your figure by gradually but proactively making changes to your diet and lifestyle.

If you want to fight belly fat after 40, here are seven important tips you need to try! Many people are getting by on five hours of sleep a night or less! Constant sleep deprivation can have side effects beyond the typical dragging feeling and need for a caffeine fix. A lack of sleep increases the levels of cortisol , the stress hormone, and insulin, both of which can cause your body to store fat — particularly that stubborn, uncomfortable layer of fat around the middle.

Commit to getting at least seven to eight hours of good quality sleep every night to keep your body and hormones in balance. Middle-aged women are dealing with imbalanced hormones, which makes us crave sugar and carbohydrates. White rice, white bread, standard pasta, and white-flour treats like cookies, cakes, and muffins all spike your blood sugar quickly. Trade those in for whole-grain and therefore, lower glycemic versions, such as whole-wheat pasta or brown rice.

Wonder why you are bloated? You might look to white wine first. White wine is sugar, and unless you need it as instant energy, your body will store sugar as fat — along with whatever else you are eating with it. The pounds inevitably creep on, usually through the belly and butt area. For those of us with food allergies , the yeast in wine can be a bigger issue: The good flora in your gut gets eaten up, leaving the bad to feast on the sugar and yeast, which take over.

Ditch the white wine for now. Red wine has a lower sugar content and has been shown to have antioxidant benefits — but still, enjoy in moderation. For women, a waist measurement of more than 35 inches 89 centimeters indicates an unhealthy concentration of belly fat and a greater risk of health problems. You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat.

However, visceral fat responds to the same diet and exercise strategies that help you shed excess pounds and lower your total body fat. To battle belly fat:. Include physical activity in your daily routine. For most healthy adults, the Department of Health and Human Services recommends moderate aerobic activity, such as brisk walking, for at least minutes a week or vigorous aerobic activity, such as running, for at least 75 minutes a week.

If you use a step counter, remember that it takes an average of 10, steps a day to prevent weight gain. Some studies indicate it might take 15, steps a day to prevent the regain of weight after significant weight loss. Strength training exercises also are recommended at least twice a week.

If you want to lose weight or meet specific fitness goals, you might need to exercise more. To lose excess fat and keep it from coming back, aim for slow and steady weight loss.

Consult your doctor for help getting started and staying on track. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.

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This site complies with the HONcode standard for trustworthy health information: verify here. Now for the good news. So what can we do about tubby tummies? A lot, it turns out. The starting point for bringing weight under control, in general, and combating abdominal fat, in particular, is regular moderate-intensity physical activity — at least 30 minutes per day and perhaps up to 60 minutes per day to control weight and lose belly fat.

Strength training exercising with weights may also help fight abdominal fat. Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won't get at visceral fat. Diet is also important. Pay attention to portion size, and emphasize complex carbohydrates fruits, vegetables, and whole grains and lean protein over simple carbohydrates such as white bread, refined-grain pasta, and sugary drinks.

Replacing saturated fats and trans fats with polyunsaturated fats can also help. Scientists hope to develop drug treatments that target abdominal fat. For now, experts stress that lifestyle, especially exercise, is the very best way to fight visceral fat. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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