What is the diet to lose fat around the stomach?
As you get older, you become more concerned about fat around your stomach. Many people may have a bulging belly even though they are not overweight. Also, even people who are on a diet often complain that they can't lose weight around their stomach area. In this article, we will explain the causes of fat buildup around the stomach and what foods to eat to prevent fat buildup. If you are concerned about your chubby stomach, please refer to this article.
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Causes of fat around the stomach
It's not just calorie intake.As you know, when you take in more calories than you burn, you gain weight and gain fat.However, overeating and lack of exercise are not the only causes of fat around the stomach.
There are three other possible causes.
Cause 1: Deterioration of the intestinal environment
The first possible cause of fat accumulation around the stomach is a worsening of the intestinal environment. Bacteria present in the intestines have various functions such as digesting food, managing (controlling) appetite, and producing hormones. People with more types of intestinal bacteria are less likely to accumulate fat in their stomachs, and as people age, the number of types of intestinal bacteria decreases, making it easier for them to accumulate fat around their stomachs.
Cause2 Stress Many people tend to overeat when they are stressed. Stress not only causes overeating, but it can also disrupt the balance of intestinal bacteria mentioned above. Chronic stress also causes excessive secretion of the hormone cortisol, which increases insulin resistance. When insulin resistance increases, sensitivity to insulin decreases, making it difficult for blood sugar levels to drop, increasing the possibility of inducing diabetes.
Cause 3: Muscle weakness.When your muscle strength decreases, your basal metabolic rate and calorie expenditure decrease, making it easier for you to accumulate fat. In addition, a bulging stomach may also be caused by weakened muscles around the abdomen. If you are concerned about fat around your stomach even if you do aerobic exercise such as jogging or walking on a daily basis, we recommend that you try training to strengthen your abdominal muscles.
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Types of fat around the stomach
Fat around the abdomen can be divided into subcutaneous fat and visceral fat. In addition, the fat in the blood called "neutral fat" causes subcutaneous fat and visceral fat.
Subcutaneous fat is difficult to accumulate, but difficult to consume.
Subcutaneous fat is fat that accumulates under the skin, and it is difficult to accumulate, but it is difficult to consume. Furthermore, women tend to accumulate subcutaneous fat more easily than men.
Visceral fat accumulates more easily than subcutaneous fat.
Visceral fat is the fat that surrounds internal organs, and has the characteristic that it accumulates more easily than subcutaneous fat. Also, unlike subcutaneous fat, visceral fat cannot be determined by its appearance. Accumulating visceral fat can lead to lifestyle-related diseases such as high blood pressure and diabetes, so be sure to have your body checked regularly at the hospital.
Things to avoid and recommended foods to avoid gaining belly fat.
There are various reasons why fat accumulates around your stomach, but the root cause is your diet. In particular, many people today have become accustomed to eating foods that tend to accumulate fat around their stomachs.Here, we will introduce foods you should avoid and recommended foods to avoid gaining fat around your stomach.
Things to refrain from
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Alcohol
The calories in alcohol itself are a problem, but alcohol has the effect of decreasing leptin, which suppresses appetite, so drinking alcohol can increase your appetite. In addition, alcohol converts into acetic acid in the body, but since acetic acid cannot be stored in the body, it is preferentially used as an energy source. Other nutrients (such as protein and carbohydrates) that would otherwise provide energy are then converted to fat.
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Carbohydrates/lipids
Carbohydrates and fats are both essential nutrients for sustaining life, but modern people tend to consume them in excess.Carbohydrates are converted into glucose, which is an energy source in the body, but there is a limit to the amount of glucose that can be stored in the body. Excess glucose that is not used as an energy source turns into fat.Additionally, fat is the nutrient with the highest amount of calories per gram, so simply consuming too much will result in a calorie surplus. Both carbohydrate-restricted diets and fat-restricted diets are effective diets, but doing both at the same time is not recommended as it can easily lead to nutritional deficiencies. Find out which one suits you and put it into practice.
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Trans fatty acids
Trans fatty acids are a type of fatty acid that is a constituent of lipids, and are found in large amounts in shortening and margarine, which are edible fats and oils used in breads and cakes. Trans fatty acids themselves cause fat gain, but they are also said to have the effect of moving fat from other parts of the body to the stomach. Excessive intake of trans fatty acids can also lead to an increase in bad cholesterol. Try to avoid cakes, breads, ice creams, etc. that contain a lot of trans fatty acids.
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In order to avoid gaining fat around your stomach, we will explain the points you should be aware of when preparing your daily meals.
Adjust nutritional balance
An imbalance in nutrition leads to a loss of body shape. Earlier I introduced some foods to help you lose fat around your stomach, but a diet that is biased toward certain foods or nutrients will have the opposite effect.Think about nutritional balance and try to have one soup and three dishes in your menu.
Avoid eating too much carbohydrates and fats
As mentioned earlier, carbohydrates and fats cause fat to accumulate around the abdomen. Ideally, you should consume an even amount of various nutrients, but be conscious of not consuming too much carbohydrates and fats.