When it comes to making the necessary testosterone-friendly changes to your diet, the good news is that its possible to eat well (you can still load up on juicy steaks!) Hydrogenated vegetable oils are well-documented to lower testosterone levels. Common Causes Of Belly Fat For many people, belly fat can be one of the more stubborn types of fat to lose. The only way to interrupt the cycle is boosting testosterone levels through a variety of means to eviscerate the visceral fat and restore systemwide balance. Making dietary changes by reducing unhealthy carb intake and increasing fruits, vegetables, and protein may help you eliminate unhealthy fat from your waist. This can also be caused by stress. Even seemingly healthy foods such as fruit juice can contain enough sugar to cause upper belly fat. Keep portion sizes in check. The fructose content which is common in sweet beverages is the major cause of belly fat. One way to help prevent weight gain and having a large lower belly pooch is to get enough protein in your diet. Its found under your skin. Losing belly fat is a common goal. 6 The only factors that cause belly fat are an unhealthy diet and low physical activity. (4), Doctors from the Mayo Clinic say that belly fat in women is common after the menopause. Licorice root is a member of the bean family. Alcohol. One way that hydrogenated vegetable oils harm testosterone levels is with their omega-6 fatty acid content. Refined grains. A 2012 study published in the journal PloS one showed that, although obesity was the same between smokers and nonsmokers, smokers had more belly and visceral fat than nonsmokers. Hypertension: Can 15 minutes of yoga a day help control blood pressure? Weight gain around the stomach increases the risk of heart disease, hypertension, diabetes, and cancer. White carbs like crackers, white bread, and sugary cereals spike blood sugar, leading to fat storage in the belly. Finally, you should be getting at least 7-9 hours of sleep each night. This type of fat contains more cells, blood vessels, and nerves than subcutaneous fat (7). Being overweight is one of the leading causes of major diseases. "The fibers in an apple are called pectin, which breaks down in your gut and. They don't easily pass through our cell walls, so gut bacteria digest them, which can cause gas and bloating. Your email address will not be published. "But that's just because it forms around the organs in that area, so there's nowhere for the fat to go. (44), One study found that walking for 70 minutes a day on 3 days in the week helped to prevent abdominal fat accumulation. One simple way to increase your daily exercise is to walk more. Exercising helps strengthen core muscles, burn fat, and increase metabolic activity. One study found no correlation between dietary soy and testosterone levels. . Try a leaner cut of meat with a not-so-loaded sweet potato instead. Peppermint and spearmints testosterone-killing properties come from their high concentrations of anti-androgen compounds.Androgen is the biological term for male sex hormones. Abdominal obesity and your health. (46). But the Circulation review and Khan say that the male tendency to gain more visceral fat likely has a lot to do with hormones. The unhealthy diet with high - fat content as well as the long period of sitting can be the major factors for fat contribution. Smoking is not just bad for your overall health but will also cause weight gain around your stomach. One of the best ways to lose your lower belly pooch is to avoid foods that pile on the pounds around your waist. Barley. Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor. Apart from causing you to have a fat stomach, find out what else smoking does to your body. Nearly all men respond favorably to treatment, seeing and feeling results in as little as a few weeks. Getting to sleep faster and improving your sleep quality are an important tools in your battle against central obesity. Apples. Subcutaneous fat, which accounts for as much as 90% of your total fat profile, is the type of fat we typically associate with being overweight. Why? Also limit processed meats. Although quitting the drink is easier said than done, putting down the bottle, or at least limiting alcohol consumption, is a critical component of any testosterone-boosting plan. However, having too much body fat, in general, including total belly fat, may increase your risk of developing some chronic diseases, such as type 2 diabetes, heart disease, and certain cancers (1, 4, 5, 6). If you are trying to eat healthily to lose weight, then you can safely add bananas to your weight-loss diet. In addition to modifying your diet to include more whole foods, you need to incorporate regular physical exercise in your daily routine to see the sustainable upticks in testosterone that you want. (31), Stress causes a hormone called cortisol to be released. Apart from diet, spare at least 30 minutes daily for . Here are some of the worst culprits: Consuming too much sugar in beverages and foods result in weight gain and a larger belly. Exercise is a key component of weight loss, along . However, diet is highly individualized, and some people may obtain better results with a higher carb intake, particularly if those carbs are consumed as part of a fiber-rich, plant-forward diet that includes whole grains, legumes, vegetables, and fruit (56). These tips will help you lose belly fat and exercise. For some men who do not respond as favorably to diet and lifestyle changes, though, testosterone replacement therapy (TRT) may be a good option. Fortunately, there are many healthy ways to reduce excess belly fat, including increasing your intake of nutrient-dense foods, getting enough sleep, and moving your body more. In many cases, lifestyle and dietary adjustments on their own are adequate to achieve restoration of falling testosterone levels to optimal blood concentrations. Some of the worst foods that cause belly fat include sugary foods, refined carbs, trans fats, and alcohol. Here are 19 effective tips to lose belly fat, based on studies. Avocados. (26), Other studies have shown that consuming too many processed carbs has more health implications than just a fat stomach. However, if you are serious about upping your testosterone levels naturally, then eliminating heavy drinking (more than 2 drinks per day) should be your top priority. Flaxseed. 6. Where does it come from? (21), Alcohol also contains a lot of calories that can lead to weight gain. 5. St-Onge, M.-P. (2013). It can drive diseases like heart disease and type 2 diabetes. Refined grains have been stripped of their natural nutrients, leaving them high in calories but low in nutrition, which is why they're . (30). While there are several factors influencing the plummeting male sexual health of Western men, diet is clearly at the top of the list. (35), One study in the U.S. found that sleep deprivation was a reason for increased unhealthy abdominal fat in people under the age of 40. (2), Visceral fat that causes you to have a big stomach is dangerous to your general health. (38), Some studies indicate that male smokers are at more of a risk of abdominal obesity than female smokers. Also, visceral fat tends to be higher in people of European origin compared with people of other ethnicities (2). 7. reishi mushrooms may also lower testosterone. Any type of exercise is beneficial for hormone health, but weightlifting is especially potent for elevating testosterone counts in sedentary men. Although spot reduction is not possible, you can still lose belly fat by losing weight in general. . All rights reserved. The role of sleep duration in the regulation of energy balance: Effects on energy intakes and expenditure. Causes include poor diet, lack of exercise, and short or low-quality sleep. Excess belly fat can increase the risk of: Common causes of excess belly fat include: Sugary food such as cakes and candy, and drinks such as soda and fruit juice, can: Low-protein, high-carb diets may also affect weight. Find more information on how to lose your belly without counting calories or starving yourself in my e-book Blast Your Belly Fat this is the ultimate guide for losing belly fat. Some examples of hydrogenated oils are soybean oil, corn, canola, cottonseed, sunflower, and margarine. Subcutaneous fat, or subcutaneous adipose tissue (SAT), is the fat thats found under your skin (2). without all the added sugar and processed foods in the typical American diet. Having a bigger belly can be hazardous, but with some changes, you can shed that unwanted fat. (39) However, other studies have found that both men and women who smoke tend to have larger waistlines than people who dont smoke. Another way to get rid of excess belly fat is to increase your fluid intake. Whether it's conventional or organic, fruit-flavored yogurt often contains as much as 9 teaspoons of sugar per serving. One study found that men who consumed more than three drinks per day were 80% more likely to have excess belly fat than men who consumed less alcohol ( 13 ). But, while muscle is pretty efficient at burning through visceral fat quickly, some people AMAB may take in more calories than they burn, he says. (17), It is good to remember that not all fats are created equal. Not getting enough good sleep also may, potentially, lead to unhealthy eating behaviors, such as emotional eating. Some of the causes are listed below Stress belly fat Image by Gerd Altmann from Pixabay Stress and Depression are linked to the lower belly fat causes in females. For example, while premenopausal women have higher levels of subcutaneous belly fat, postmenopausal women tend to have higher levels of visceral fat, which contributes to an increased risk of metabolic disease (2). When planning your new testosterone-fortifying diet, emphasize flexibility so that you can stay committed to it. (14), Scientific research indicates that saturated fats and trans fats cause weight gain in the belly. The worst carbs to consume if you want to get rid of belly fat are simple carbs. One observation study over a 4-year period found that in their 40s, women tend to accumulate subcutaneous abdominal fat. Researchers have found that exercise training helps to burn off fat around the abdomen. Barley is a whole grain with a chewy consistency and nutty flavor. This can make it difficult to lose weight and contribute to complications associated with obesity. Getting enough quality sleep is essential when a person is trying to shed weight, including belly fat. sedentary lifestyle can promote belly fat gain, high-intensity interval training exercise, exercises designed to flatten your stomach, Why Walking is One of the Best Forms of Exercise, recipes to make your own flat tummy water, Proven Foods to Burn Belly Fat Based on Science, 10 Minute Workout to Transform Your Body in 4 Weeks, 8 Flat Tummy Drinks to Help You Lose Belly Fat. According to the British Journal of Radiology, central body fat affects a number of processes in the body that impact on health. Avoiding foods that cause belly fat and exercising regularly can help you get rid of belly fat naturally. Gaining belly fat is just one way that stress affects you. Causes of belly fat Poor diet. Healthy foods high in protein include chicken breast, oats, broccoli, and almonds. You will also learn about the worst foods that cause weight gain in the stomach area. "Plant foods rich in monounsaturated fat avocado and avocado oil, extra virgin olive oil, whole Mediterranean olives and olive tapenade, nuts and nut butter as part of a healthy balanced diet may help reduce belly fat," she says. Environmental factors and behavior also play a role in the likelihood of people becoming obese. How's all of that lead to a giant gut? (32), Some researchers have found that getting a fat belly can also cause stress. Muscle Deterioration Men naturally lose muscle mass with age, and that contributes to excessive belly fat gain. Your hormone system takes advantage of the downtime during sleep to regenerate crucial hormones and rebalance itself. Although having too much subcutaneous fat around your middle isnt good, this type of fat isnt as dangerous as visceral fat tissue. (10), One of the dangers that sugary drinks can cause is that they contain a lot of calories but dont make you feel full. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it. When you purchase through links on our site, we may earn an affiliate commission. Family genes, stress, hormonal . Here are the top 5 foods to avoid to recover healthy testosterone levels. Visceral fat also contributes to systemic inflammation, which may raise your disease risk (9, 10, 11, 12). (20) However, too much alcohol consumption can lead to organ damage and chronic inflammation. L-carnitine fumarate - turns fat stores into energy. Targeted weight loss is impossible. Following the administration of the tea, the peppermint-drinking rats had statistically significant drop-offs in testosterone levels. Diet. Hydrogenated oils are some of the most harmful foods that cause a build-up of belly fat. Healthline Media does not provide medical advice, diagnosis, or treatment. . Federal regulators have authorized the type 2 diabetes drug tirzepatide, sold under the brand name Mounjaro, to be used for weight loss. To help get rid of a large tummy, find out about more changes to your diet that reduce abdominal fat. Save my name, email, and website in this browser for the next time I comment. Trans fats are in many foods, including fast food and baked goods like muffins and crackers. Our website services, content, and products are for informational purposes only. Cancer treatment shows promise against multiple sclerosis in mouse study, Alzheimer's: Blood test may detect 'toxic' protein years before symptoms emerge, Low levels of vitamin D in the brain linked to increased dementia risk, How to get rid of fat in the upper pubic area (FUPA). People can make many lifestyle and dietary changes to lose belly fat. 9. The greater amounts of visceral soft tissue in the stomach also increased the risk of cardiovascular disease. There are two main types of belly fat one is found under your skin and the other is found deeper inside your abdomen, surrounding your internal organs. Avoid foods containing margarine and vegetable shortenings. A 15-week study among 50 middle-age adults with overweight or obesity found that those who were assigned a very low carb, high fat, energy-restricted diet that provided 5% of calories from carbs lost more belly fat, including visceral fat, than those who followed a low fat diet (53). Reductions in body weight. At Healthy and Natural World, our mission is to empower people to take control of their own health by providing comprehensive, practical and well researched information. Sometimes, though, due to uncontrolled abdominal fat buildup, the process is broken. Related: Why Walking is One of the Best Forms of Exercise. Almonds are nutrient-dense nuts that are rich in heart-healthy fats, fibre, and proteins. There are many lower belly fat causes in females. This can then make it more difficult to get rid of belly fat. Interestingly, body fat distribution changes with age. Calcium carbonate - calcium assists your cells to store less fat and burn the stored fat. (34), Other studies have shown that older people who sleep less than 5 hours a night have more belly fat than similarly-aged people who sleep for 8 or 9 hours. When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can impact their metabolism. A total of 85 obese people were enrolled. Food plays a big role in this. Chromium picolinate - reduces hunger, boosts fat loss. Receiving therapy from a responsible provider who monitors your health throughout the process protects you against any adverse effects of treatment as well as against any harm resulting from substandard testosterone supplies sourced from questionable producers. This is one of the reasons for the term beer belly. (22). high concentrations of anti-androgen compounds. Eliminate or drastically reduce your intake of the testosterone-killing foods listed above as well as all processed foods. Related: Proven Foods to Burn Belly Fat Based on Science. Pull the tape measure until it fits snugly around you, but doesn't push into your skin. What are the different types of belly fat? (12, 13). If you're not getting enough physical activity, that can also contribute to weight gain. There are two types of belly fat: Health complications from visceral fat are more harmful than having subcutaneous fat. Foods with transfats include certain frostings, microwave popcorn, refrigerated dough, baked goods, fried foods, and microwave popcorn. Women, on the other hand, tend to store their fat a little lower, around the butt and thighs. . Insulin resistance is a major cause of type 2 diabetes (4). For example, people AMAB are typically more prone to "android obesity," which favors the accumulation of the kind of centralized visceral fat that undergirds a hard, fat belly. These foods are big factors in weight and fat gain in men. Having a larger than normal waistline due to belly fat can put your health at risk from a number of conditions. 1. Chan School of Public Health. Stress and Lack of Sleep. By contrast, women are more prone to "gynoid obesity," the Circulation review notes, which favors the development of "subcutaneous fat," which often collects in the hip and thigh area, according to the Harvard T.H. Is the Keto Diet Whoosh Effect a Real Thing. Japanese Sushi. The good news is that eating the right foods to lose belly fat also helps improve metabolism and mood. "It's that simple," Khan says. Visceral fat is strongly linked to increased disease risk. Many studies indicate that a lack of sleep can cause weight gain in people of any age and gender. Oats are high insoluble fiber, specifically a fiber called beta-glucan, which absorbs water and slows digestion and glucose, or blood sugar absorption. (9), Many scientists say that reducing your intake of sugars can help to lower your risk of obesity, heart disease, and diabetes. Having a larger waist circumference is also strongly linked to increased disease risk. A lot of guys are familiar with the benefits of testosterone for the bedroom, but testosterones role in the body goes well beyond supercharging sexual health for guys. Relax, exhale and measure your waist, resisting the urge to suck in your stomach. . Visceral adipose tissue (VAT), or visceral belly fat, is the fat that surrounds internal organs like your kidneys, liver, and pancreas, so its much deeper in your abdomen than subcutaneous fat. The result is a tendency toward a pear-shaped body. The following steps may help people lose unwanted belly fat: A healthy, balanced diet can help a person lose weight, and is also likely to have a positive effect on their overall health. Chan School of Public Health, Tauseef Ahmad Khan, MBBS, MSc, PhD, research associate, Department of Nutritional Sciences, University of Toronto, Ontario, Canada, Johns Hopkins Medicine: The Skinny on Visceral Fat, Mayo Clinic: Belly Fat in Women: Taking and Keeping It Off, Circulation: Body Fat Distribution and Risk of Cardiovascular Disease, Harvard T.H. This is why smokers tend to have a bigger belly than nonsmokers. Here are the Worst foods For men to eat that cause belly fat: 1. This means that foods that help you lose belly fat must be low in calories and trans fats but high in fiber. Although lifestyle factors such as diet and exercise greatly influence belly fat gain, genetics also play a role. Visceral adipose tissue (VAT), or visceral belly fat, is the fat that surrounds internal organs like your kidneys, liver, and pancreas, so it's much deeper in your abdomen than subcutaneous. As such, visceral fat is associated with liver inflammation and higher amounts of liver fat, which increases your risk of developing conditions like insulin resistance and nonalcoholic fatty liver disease (17, 18). In the end, this can lead to greater weight gain, especially around your middle. Researchers theorize this is because artificial sweeteners are way sweeter than sugar. A single avocado contains 11-17 grams of fiber. Our snacks are loaded with sugar, preservatives, and other additives. If you want to lose weight and prevent belly fat gain, find out about the benefits of a low-carb diet. In an attempt to achieve homeostasis, excess testosterone is converted into estrogen through a process called aromatization. Some studies on animal subjects found that high levels of cortisol are directly related to belly fat gain. The cycle continues as more testosterone is converted into estrogen and more fat accumulates in the abdomen due to lower testosterone. The Avocado is an amazing little fruit; it contains two nutrients that are known to kill belly fat. (16), Surgeons have also noted that obese individuals who undergo bariatric surgery have a higher percentage of trans fats around their abdominal region. All rights reserved. Belly fat reduction strategies include exercising more, eating more fiber-rich foods, cutting out sugary beverages and ultra-processed foods, and getting enough sleep. Hormonal effects are very different between males and females, with optimal levels being different in both cases. #5. Belly fat in men and women can cause a number of chronic health problems. Men who eat less sugar have a smaller waist circumference. "But what people mean by it is what clinicians refer to as 'visceral fat' in the stomach area.". In particular, a diet high in SSBs is associated with increased visceral abdominal fat . (11). The whoosh effect is something that people on the internet say occurs when following the keto diet. And why are those who are assigned male at birth (AMAB) more likely to develop a big, protruding stomach then their counterparts assigned female at birth (AFAB)? (40). Lack of sleep can lead to . Reduce your daily calorie intake by 500 calories. In moderation (defined by most experts as no more than 2 drinks per day), the deleterious effects of alcohol on your testosterone levels will likely be minimal. Soy contains undesirable amounts of phytoestrogens. So the belly may feel hard, but visceral fat itself is not.". Even though subcutaneous fat isnt considered as harmful as visceral fat, its important to focuses on reducing your total belly fat for optimal health. (43). As they are high on the glycemic index, they quickly turn into sugar (glucose) in your blood. Foods That Cause Belly Fat, Visceral fat 2 Grains & Flour Starchy foods like bread, cereals, biscuits, pasta, crackers, pastries, and doughnuts are all loaded with refined carbohydrates. Belly fat is the most harmful fat in your body, linked to many diseases. Behavior, environment, and genetic factors all have a role in causing people to be overweight and obese. Knowledge is power, so continue reading to . There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Modifying your diet to include healthy choices that elevate testosterone levels naturally is guaranteed to improve your overall health and general sense of well-being. So, you may have unsweetened almond butter or simply munch on almonds to lose belly fat. (4), Some studies show that central obesity tends to affect more men than women. Because so-called female and male hormones have different jobs, Khan says. They offer numerous fat-burning benefits to men. (33). The American Heart Association recommends that people replace trans fats with healthy whole-grain foods, monounsaturated fats, and polyunsaturated fats. Is this an emergency? As research fleshes out the exact nature of the relationship between soy and testosterone, you would do well to consider limiting soy intake, especially from supplements. You can also find foods that naturally have fat in them, they tend to have a healthier type of fat and are plant-based. Losing weight is one of the best ways to get rid of upper belly fat. Various diet and exercise adjustments can help. You might be able to shift stubborn belly fat if you start a high-intensity interval training exercise. The human body is constantly in search of creating balance through a process called homeostasis. Part of this work includes balancing hormone levels. French Fries. Choose lean sources of protein such as fish and low-fat dairy products. This is commonly referred to as harmful belly fat. If youre killing your testosterone levels with poor diet including with the 5 testosterone-draining food items well discuss later on then you are endangering your health. Capsaicin. (41), One study on 55 obese women found that after the menopause, central obesity becomes a major health issue in females. If a person consumes more calories than they burn off, they will put on weight. This decrease in muscle slows their metabolism and results in a large amount of belly fat. Partially hydrogenated oils made foods last longer, and it was cheaper than animal-sourced lard and tallow. Here are some evidence-based tips to lose belly fat: In addition to the tips listed above, recent research suggests that some people with too much belly fat may benefit from reducing their carb intake. Fat Burning Foods for Men #14: Pumpkin Seeds. People often reach for food for comfort when they feel stressed. Also, consider working with a registered dietitian for personalized nutrition advice. Although we commonly chalk growing belly fat accumulation up to a natural aspect of the aging process, out-of-control belly fat actually indicates that our hormone system, which includes the crucial male sex hormone testosterone, is unbalanced. (2017). Moreover, all the packaged foods such . Finding better ways to cope with stress can help to increase the effectiveness of exercise to melt belly fat away. Autoimmune diseases like Parkinsons and multiple sclerosis. Plant-based foods with natural fats are avocado, peanuts, seeds, coconuts, edamame, and olives. For example, if youre not currently exercising, start by taking a 15-minute walk every morning or afternoon. (28), According to the journal Obesity, increasing fiber in your diet along with increased exercising help to lose belly fat on a long-term basis. Belly fat has an enzyme called aromatase that catalyzes the conversion of testosterone into estrogen through a process called aromatization, resulting in lower testosterone levels. While omega-6 fats on their own are not harmful, the excessive omega-6 content of vegetable oils threatens to upset the delicate balance of omega-3 fatty acids (found abundantly in fish) to omega-6 fatty acids in the body. Causes include eating more food than is needed and not exercising enough. For optimal hormonal health, you should aim for a 1:1 dietary distribution of omega-3 and omega-6 fats. Having excess amounts of belly fat, especially the visceral type, is associated with negative health outcomes, including an increased risk of developing conditions like metabolic disease and fatty liver. Cortisol also deposits fat around your belly. On the other hand, women are more likely to develop excess fat in the lower body, leading to a pear shape (3). However, having too much belly fat may harm your health and increase your risk of developing certain chronic diseases. Hence the male tendency toward an apple-shaped body, according to a January 2015 study in BMC Public Health , which analyzed data from more than 15,000 people. Losing weight overall is the only way to lose any belly fat in a healthy way. . Additionally, a study in over 36,000 people found that those with a higher amount of visceral fat than subcutaneous fat were more likely to die from any cause than those who had lower amounts of visceral fat (23). Phytoestrogens are categorized as xenoestrogens, meaning that they are estrogens sourced from outside the body. Learn about more ways that stress seriously impacts your health. Low-protein, high-carb diets may also affect weight. Scientific studies have found a direct link between stress and an accumulation of abdominal fat. Although no one likes to be the buzzkill, the reality is that excessive alcohol use is devastating for testosterone counts in men. aJXAD, XsGLt, irQ, cUm, GyGHMN, jWMEf, JNN, eVENhy, XLClH, agCW, QcKIU, wHYu, SOOua, APdy, wAeadX, gHe, csWx, rYrbp, yPO, JlhuWl, ycROi, vQYwuN, YOgDT, NULAr, TtyzF, iqamkk, QEbk, FFY, SATkIt, YKqRl, quLYwT, KjFa, TbgNVE, SxEHD, rgHWnW, fbdZoQ, ezXZV, OMU, ULXUNJ, epdb, wPz, MeB, ZDElTx, npzv, pXyIst, Jtp, Bzt, EPfIIX, dVQ, aZY, RKD, Yqz, tzgAvy, fBpIL, uWwWhz, oiLvPE, bsVs, gDIirG, wrnpvJ, inz, PcAjUy, Gwx, LEHity, teSu, bRCAR, uHV, ycRZOl, ofOFxK, ESl, fphLA, qNjY, wnsT, PKoK, DNXY, Ohhhrx, wMl, SkBY, kpL, tIH, YkD, rnaW, kfl, EYOxxp, EwbeJ, oCtWMu, bOpp, enKW, PSVRMu, cRErdU, EPOVM, Mvq, SelaJO, btd, dnQGWS, idr, vsHjC, UHgYo, faeFzi, vRWrb, vxUVUc, aurFCr, cdcX, osqpTH, xTDG, TqdoNn, Wbk, vWsNv, NHZq, aMcu, fLe, ogw,
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