Wondering why it's so hard to stop gaining belly fat? Everyone is unique, but this is a problem numerous people deal with. Although it's important to take a personalized approach to your weight gain, it can also help to learn about the common factors that impact so many of us.
Obesity is common, serious, and costly
- The prevalence of obesity was 39.8% and affected about 93.3 million of US adults in 2015~2016.
- Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer that are some of the leading causes of preventable, premature death.
- The estimated annual medical cost of obesity in the United States was $147 billion in 2008 US dollars; the medical cost for people who have obesity was $1,429 higher than those of normal weight.
Where Does Belly Fat Come From?
Most of us know that our bodies typically store fat as a handy reserve of energy for later use. You may also be aware that the belly area is a primary location for such stores.
In women, however, the body's natural programming goes beyond the need to prepare for times of famine or low nutritional availability. For instance, many hormones play a role in determining where and at what rate fat is stored. As some women age, natural reductions in estrogen and progesterone associated with menopause can contribute to increasing belly fat regardless whether they actually gain weight.
Certain individuals may also be genetically predisposed towards gaining fat in specific areas. Heredity, hormones and habits can lead to belly and other forms of visceral, or abdominal, fat accumulating until it poses significant health risks.
Potential Contributing Factors
Although many women exercise to minimize their unhealthy body fat, other characteristics of your daily routine may be making the fight harder. Common behaviors that contribute to fat gain include:
- Missing out on sleep.
- Limiting your workouts to spot exercises instead of including aerobics and other moderate-intensity physical activity.
- Consuming significant quantities of simple carbohydrates, like sugary drinks, white bread and pasta, instead of lean protein and complex carbs, such as vegetables, fruits and whole grains, and
- Consuming saturated or trans fats.
- Hormonal changes.
Learning to Reduce Belly Fat
Belly fat is tricky, but it isn't a lost cause. For instance, you may simply need to combine your current intense cardio workout with something like light strength training or yoga to raise your metabolism. Or you might make dietary changes like cutting out fast food and heavily processed foods in favor of natural items with anti-inflammatory antioxidants that slow fat accumulation.
True, you can't change the fact that you're aging or experiencing hormonal shifts, but you can decide to take control of your habits. Instead of focusing solely on your belly measurements, aim for a healthier general lifestyle to make it easier to achieve your weight control goals.
According to the CDC:
When it comes to weight loss, there's no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.
The key to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses.
Staying in control of your weight contributes to good health now and as you age.
Wondering why it's so hard to stop gaining belly fat? Everyone is unique, but this is a problem numerous people deal with. Although it's important to take a personalized approach to your weight gain, it can also help to learn about the common factors that impact so many of us.
Obesity is common, serious, and costly
- The prevalence of obesity was 39.8% and affected about 93.3 million of US adults in 2015~2016.
- Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer that are some of the leading causes of preventable, premature death.
- The estimated annual medical cost of obesity in the United States was $147 billion in 2008 US dollars; the medical cost for people who have obesity was $1,429 higher than those of normal weight.
Where Does Belly Fat Come From?
Most of us know that our bodies typically store fat as a handy reserve of energy for later use. You may also be aware that the belly area is a primary location for such stores.
In women, however, the body's natural programming goes beyond the need to prepare for times of famine or low nutritional availability. For instance, many hormones play a role in determining where and at what rate fat is stored. As some women age, natural reductions in estrogen and progesterone associated with menopause can contribute to increasing belly fat regardless whether they actually gain weight.
Certain individuals may also be genetically predisposed towards gaining fat in specific areas. Heredity, hormones and habits can lead to belly and other forms of visceral, or abdominal, fat accumulating until it poses significant health risks.
Potential Contributing Factors
Although many women exercise to minimize their unhealthy body fat, other characteristics of your daily routine may be making the fight harder. Common behaviors that contribute to fat gain include:
- Missing out on sleep.
- Limiting your workouts to spot exercises instead of including aerobics and other moderate-intensity physical activity.
- Consuming significant quantities of simple carbohydrates, like sugary drinks, white bread and pasta, instead of lean protein and complex carbs, such as vegetables, fruits and whole grains, and
- Consuming saturated or trans fats.
- Hormonal changes.
Learning to Reduce Belly Fat
Belly fat is tricky, but it isn't a lost cause. For instance, you may simply need to combine your current intense cardio workout with something like light strength training or yoga to raise your metabolism. Or you might make dietary changes like cutting out fast food and heavily processed foods in favor of natural items with anti-inflammatory antioxidants that slow fat accumulation.
True, you can't change the fact that you're aging or experiencing hormonal shifts, but you can decide to take control of your habits. Instead of focusing solely on your belly measurements, aim for a healthier general lifestyle to make it easier to achieve your weight control goals.
According to the CDC:
When it comes to weight loss, there's no lack of fad diets promising fast results. But such diets limit your nutritional intake, can be unhealthy, and tend to fail in the long run.
The key to achieving and maintaining a healthy weight isn't about short-term dietary changes. It's about a lifestyle that includes healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses.
Staying in control of your weight contributes to good health now and as you age.