Weight gain around the stomach is one of the most common forms of weight gain, and can have a significant impact on the wellbeing of the individual. It has been linked to an increased risk of diabetes, and is also linked to circulatory problems and cardiovascular complications. Even someone with abs can have additional weight around the stomach – this is known as visceral fat, which sits around your organs and within your body. We all need some visceral fat to cushion and protect our organs, but too much can pose a danger to your health. It may not be easy to lose weight around the stomach, but the health benefits that it provides is definitely worth it.
Weight loss around the stomach can have a positive impact across all body types and age ranges. This blog post is going to look at scientifically backed ways for weight loss around the stomach.
At least 30 minutes of exercise for a minimum of 5 days a week has been proven to reduce the risk of heart attacks, strokes and heart failure by 5%. Visceral fat responds better to exercise than other fat types and therefore being active is the quickest way to see weight loss around the stomach. It is important to lose visceral fat from your abdomen. Excess visceral fat is commonly stored in the organs around the heart, which poses additional health risks. Even a brisk walk for 30 minutes a day will have a significant impact.
Trans fats, or partially hydrogenated fats, are a type of fat made by pumping hydrogen into unsaturated fats. They occur naturally in meat and dairy, and a small amount of these are no cause for concern. However, artificial versions are commonly found in margarines, spreads and some vegetable oils. Studies support that high artificial trans fat intake can increase the chances of abdominal weight gain by up to a third.
This is because trans fats contain a high amount of dangerous cholesterol, known as LDL. LDL can build up in your blood vessels, leading to a higher risk of a stroke. Equally, trans fats don’t contain enough of the form of cholesterol known as HDL, which helps remove the build up of LDL in the system. A balance of LDL and HDL is good for the body and will minimize the risk of health complications.
Alcohol intake has been linked to excess fat storage around the waist. Limiting alcohol intake can help weight loss around the stomach and can also reduce the impact of bloating. Alcoholic drinks are normally high in sugar and even a few drinks can lead to the consumption of many calories. Alcoholic drinks can also irritate the lining of the stomach, leading to the superficial appearance of weight gain through inflammation and subsequent bloating.
Eating a high-fiber diet can help reduce abdominal weight gain. However, it is a specific type of fiber – soluble fiber – that can help with weight loss around the stomach. Soluble fiber combines with the water in your body to help regulate the movement of food through the digestive system. Foods high in soluble fiber include avocados, Brussel sprouts and sweet potatoes. Consuming soluble fiber has been scientifically proven to reduce BMI, body fat and overall body weight.
Focusing your exercise regime may help you lose weight from your stomach in particular. Routines like HIIT (High Intensity Interval Training) workouts and strength training could help in losing weight from around your abdominal area. If the idea of these workouts sound daunting, walks are also a good way to lose weight from around your stomach. Upgrade your stroll to a faster-paced walk and try speed walking or even hiking.
Your body cannot store excess sugar so it converts it into fat, which is why sugar is associated with weight gain. It can be found in high levels in:
Try to watch your consumption of these beverages, and choose water over at least some of the drinks you consume over a day. Reading the label of a fruit juice could reveal many grams of additional sugar. Drinking high volumes of fruit juice is a common cause of abdominal weight gain. Drinking your tea and coffee without sugar will also help with weight loss.
Excess stress and disrupted sleep cycles may cause weight gain. Making some lifestyle changes can help reduce the chance of abdominal weight gain. It is important to get at least 7 hours sleep each night to maintain a healthy weight. Meditation helps to relieve stress. This in turn helps with weight loss.
Science suggests that it is the cortisol in our bodies that causes stress to lead to weight gain. Cortisol is a natural hormone that is activated in the body when you are stressed. This can lead to a surge in our metabolism that leads us to eat more and crave less healthy foods. It could also lead to a reduction in testosterone, which leads to a slow down in metabolism for both genders. The weight gain caused by this commonly occurs around the abdomen.
Being physically active and getting at least 30 minutes of cardio per day will help lose weight around the stomach.. By eating a diet high in soluble fiber and low in sugary drinks, alcohol and trans fats, you should also find your abdominal weight going down. Lifestyle changes, including better sleep, a more focused exercise regime, and stress management techniques can help you lose weight.
Dr. Anand Thakkar is a licensed Internal Medicine physician. He is Board Certified in Anti-Aging & Regenerative Medicine. He has been a member of the teaching faculty for students at Chicago Medical School and has been featured on ABC, FOX, USA Today, Chicago Tribune, and Forbes as a recognized authority in wellness, fitness & nutrition, weight loss, anti-aging, hormones & metabolic medicine, holistic medicine, lifestyle coaching and women’s & men’s health. His mission is to help people become the healthiest versions of themselves using movement, nutrition, and a whole-body approach to medical care.
It’s important to remember that abdominal weight is not always visible, as too much internal or visceral fat is dangerous to the body. If you would like him and his team to help you take steps towards a healthier lifestyle, contact Chicago Weight Loss Clinic to see what resources are available to you and schedule a free consultation. Talk to Dr. Anand Thakkar today for an appointment on how to lose abdominal weight safely or find a location closest to you.
This blog is for informational purposes only. Do not make any major changes to your lifestyle, diet, or exercise without the supervision of a licensed medical professional.