While belly bloat is caused by gastrointestinal distress or underlying medical conditions, bulging abdominal muscles can be due to a variety of, Stress belly isnt a medical diagnosis. Many people consume more added sugar daily than they realize. Apparently, this hormone plays a role in depositing fat around your waist! Many different factors can increase the likelihood of gaining excess belly fat. (2015). Bloating will usually cause your belly to feel hard and tight, whereas abdominal fat will feel soft. If you are not properly absorbing nutrients or consuming balanced meals, it can mess with your metabolism, explains running coach and personal trainer Susie Lemmer, over email with Bustle. There is no evidence that the physical effect of wearing a belt influences waist circumference. Absolutely horrible. "Shorter sleep is associated with lower leptin and higher ghrelin," Faraj tells Bustle. You have a couple of easy ways to tell whether its fat or bloat, says Matthew Olesiak, MD, chief medical director at SANESolution. In todays post, lets uncover the 4 uncommon reasons why your waist is getting bigger. That said, having a high amount of subcutaneous fat is linked with a higher amount of visceral fat, therefore increasing your risk of health problems. A 2015 study found that abdominal massage is helpful in reducing malignant ascites, which is a buildup of fluid in your abdomen. While all foods and drinks can be enjoyed in moderation, its best to limit sugar-sweetened food and beverages to special occasions. The average waistline size for a 15-year-old teenage boy is 33.5 inches and just 32.2 inches for a 16-year-old boy. Wrap a tape measure around your waist over your belly button. Alcohol may lead to poorer judgement, resulting in greater consumption of less nutritious foods. For centuries, people have used natural remedies, including herbal teas, to relieve bloating. Cortisol, a hormone produced by the adrenal glands, is essential for regulating blood pressure and helping the body manage illness and injuries. "Poor digestion and even slow bowel movements can lead to sudden weight gain," nutrition coach Darin Hulslander tells Bustle. This build-up of fluid is generally painless, but can quickly lead to severe bloating and may be mistaken for garden-variety weight gain. Making health-promoting choices about what to eat and what to avoid, how much you exercise, and how you manage stress can all help you lose belly fat and manage the associated health risks. There are three, however, that aren't: trans, saturated, and omega-6. While maintaining a moderate body weight and body fat percentage is important for good health, the type of belly fat you store can influence your health differently. During menopause, you may experience higher levels of stress, anxiety and depression. journal found a link between exposure to noise pollution and bigger waistlines. The main stressors are psychological stress and behaviors that increase the risk of negative health events (e.g., highly processed diets, physical inactivity, poor sleep). Liver failure may be due to a number of conditions including hepatitis and alcohol abuse. Your Waistline Gets Larger With Age Even if You Exercise. How to tell if youre gaining fat or if your belly is bloated, When to contact a doctor with concerns about bloat or abdominal fat, ahajournals.org/doi/full/10.1161/CIR.0000000000000973, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, What Causes Stress Belly and How to Treat and Prevent It, Constipation Bloating: How to Treat and Prevent. Women: > 88 cm (35 inches), Men: > 102 cm (40 inches) International Diabetes Federation ( 11) Waist circumference. But getting a bigger waistline because of it?! Keep the tape measure level. Marriage vs. the Single Life: Who Has It Better? "When we are in a constant state of stress, cortisol can affect our body composition by upregulating gluconeogenesis, that is, the creation of blood glucose through breakdown of muscle, leading to a state where more muscle is broken down and visceral fat is accumulated. One of the most common signs of Cushing syndrome is central obesity, or extreme abdominal weight gain. This isnt exactly something to rejoice about. Poor diet. A. While most weight gain is not dangerous, some weight gain especially if it's sudden, painful, or out of the norm for your body can be dangerous for long-term health and wellbeing. Not getting adequate sleep can interfere with our hormones, predominantly cortisol and the hunger hormones, ghrelin, and leptin, which can enhance cravings and overeating. A sluggish thyroid, or hypothyroidism, leads to a slowed metabolism and often results in weight gain. reduce . Women with a waist size greater than 35 inches and men with a waist larger than 40 inches are at higher risk for heart disease and Type 2 diabetes, according to the National Heart, Lung, and Blood Institute. If you were exposed to road traffic, railway, and aircraft noises, your risk of having a larger waist is higher than those exposed to only one source of noise pollution. Diet sodas are just as bad as regular soda. While most of us have been conditioned to think otherwise, the truth about weight gain is that it's not always a problem or an indicator of poor health. I want to help you get in the best shape of your life and stay healthy with my workout videos, DVDs and Free Weekly Newsletter. In one study, researchers reported that people who performed resistance or aerobic exercise for 1 year after losing weight were able to prevent regaining visceral fat, while those who did not exercise had a 2538% increase in belly fat (48). Journal of Orthopaedic Research. Any form of ongoing stress might have this effect, but one thats often forgotten is the stress of living in a noisy environment. Your waist may have temporarily increased in size due to bloating/water retention caused by overeating, menstrual changes, an allergic reaction or an upset stomach. 2023 BDG Media, Inc. All rights reserved. Roughly 60% of our immune system resides in the gut, certified healthy lifestyle coach Liz Traines tells Bustle, so when there's an overgrowth and imbalance within it, it can throw our bodies and hormones out of whack. Visceral refers to fat surrounding the liver and other abdominal organs. A bulging waistline can bring with it a whole host of health problems that you definitely do not need in your life. While there appears to be a relationship between gut microbiome diversity and visceral fat, more research is needed to best understand its relationship and which interventions and probiotic strains may be most effective. Some types of fiber can help you feel full, stabilize hunger hormones, and manage hunger (86). Gut health is important for maintaining a healthy immune system and decreasing disease risk. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Rub in circular motions downward until you reach your left hip bone for 1 minute, then back up to your belly button for 2 to 3 minutes. In an interview with Live Science, University of Alabama at Birmingham Professor Belinda Needham, PhD, explained that this link may be due to the stress hormone cortisol. This can include not consuming too much sugar and not enough fiber and protein. Page 30. It was updated on June 18, 2019. Still widening of the pelvic bones with age affects both men and women equally. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. It's just the way it works. Reviewed by Lybi Ma. "Therefore, maintaining good hydration can help fight water retention caused by dehydration.". I think your alternative explanation that aging is responsible is more likely to be true. Thats so frustrating. It can mess with your satiety hormones which influence your feelings of hunger and fullness, leading you to crave fatty, sugary foods. There are several serious risks associated with a waist circumference larger than 35 inches in people assigned female at birth or 40 inches in those assigned male at birth, including: 5 Type 2 diabetes Cardiovascular disease High blood pressure Insulin resistance and hyperinsulinemia Glucose intolerance Hyperlipidemia, or elevated cholesterol Abdominal fat usually the result of overall weight gain. For managing your waistline, watching what you eat and being more physically active are the best places to start. Walking is a great form of physical activity that's free, low risk and easy to do. It's not an ideal situation on any level. PCOS leads to cysts on the ovaries and hormonal imbalances that cause abdominal weight gain and irregular periods. An underactive thyroid also causes many people to retain salt and water, which can lead to rapid, abdominal weight gain. It may decrease fat oxidation, which may spare stored fat. When consumed in moderate amounts, especially as red wine, it is associated with lower risk of heart disease (11). Its actually your pelvic bones that are widening. "In an inflammatory state, fat cells may grow, and this growth pulls in cells from the immune system leading to increased proinflammatory signals and decreased anti-inflammatory signals." More shoulder training can offset these age-related changes in physique. Additionally, chronic stress can affect other lifestyle behaviors that may lead to weight gain, such as negative coping behaviors (e.g., substance abuse), poor sleep quality, sedentary behaviors, and physical inactivity (83). Plus, it can make your stomach look bigger. We avoid using tertiary references. "Less sleep also leads to decreased leptin secretion, which is an appetite suppressant. Women. Interestingly, recent research has started to identify single genes associated with obesity. Though more research is needed. Theres not much you can do about the expansion of your pelvic bones, but you can compensate for an expanding waistline by broadening your shoulders through resistance training. Exercise is essential to weight loss and maintenance. Scientists suggest that dairy products can inhibit an enzyme that aids fat cell growth. Read more from Wasmer Andrews's blog:Daily Weighing May Help Manage Your WeightSleep Helps You Lose Weight Successfully. Abdominal bloating and weight gain due to ascites can signal underlying ovarian cancer. Overall, losing abdominal fat is a balance of diet, exercise, and lifestyle changes. This includes eating smaller portions. You have bloating alongside a suddenly distended belly, abdominal pain, difficulty breathing when lying down, heartburn, nausea, and vomiting. Thanks for visiting. Stress. These include upright rows, clean and presses and side-lateral raises. It is important to understand why you may be gaining weight around the waist so that you can take the necessary steps to get down to a healthy size. In particular, a diet high in SSBs (e.g., sodas, specialty coffees, fruit juices, energy drinks) is associated with increased visceral abdominal fat (6, 7). Keeping a regular schedule of bowel movements can help prevent bloating by providing information about potential triggers of the bloating. These fats cause inflammation in your body and cause fat to build up around your waistline. Along with making people fatter overall, lack of sleep may lead to having a paunch. Although the two may look and possibly feel the same, weight gain and bloating have key differences. Barbell rollouts. But generally, abdominal fat is more constant. Where Do You Store Your Fat? Weighted crunches 5. Learn about common causes and how to get rid of smelly farts. But for others, it might be caused mainly by diet, and more specifically, eating too many calories. Its thought that alcohol contributes to belly fat and overall weight gain in a few ways ( 19, 20, 21): A recent review of 127 studies found a significant dose-dependent relationship between alcohol consumption and abdominal fat storage (22). Menopause officially occurs one year after a woman has her last menstrual period. This can lead to overconsumption of foods high in fat and sugar, which are quick and dense forms of energy, to prepare the body for the perceived threat. Changes in bacteria diversity in the gut may be associated with higher weight and visceral fat. It requires a lower calorie intake and an increase in exercise to go away. When cortisol builds up in the body however, it can wreak havoc. We can and should assess integrity, unless we want to perpetuate toxic and parasitic leadership. Prolonged stress can affect mental. Your slowly expanding girth is a phenomenon is a product of the aging process. This is an easy way to get a rough estimate. The hormone cortisol, which is secreted in response to stress, may lead to increased abdominal fat when in excess. Here are some exercises, eating habits, and lifestyle changes you can. However, the small group size and uncontrolled diet posed limitations (76). Another condition called polycystic ovarian syndrome, or PCOS, can result in rapid, abdominal weight gain as well. Cortisol leads to a release of glucocorticoids or steroids, which promotes weight gain. Yet women who have a condition called polycystic ovarian syndrome are young and have insulin resistance. doi: 10.1002/jor.21469. Speak with a doctor before taking any supplements, as they are not closely monitored by the Food and Drug Administration (FDA). Anne Fabiny, MD Editor in Chief, Harvard Women's Health Watch Image: Thinkstock Disclaimer: Several studies suggest that they can help you lose weight and belly fat. Contact a doctor if your stomach is bloated and also distended, which is when the stomach gets noticeably larger after a meal. "Cortisol acts as a support for the bodys fight-or-flight system," Joyce Faraj, PhD, RDN, CDN, a nutritionist at Mountainside, a substance use recovery center, tells Bustle. Hundreds of types of bacteria live in your gut, mainly in your colon. Excessive release of the hormone cortisol leads to a condition known as Cushing syndrome. This explains why artificial sweeteners can actually make you eat more. Having high levels of visceral fat is associated with an increased risk for chronic disease such as metabolic syndrome, type 2 diabetes, heart disease, and certain types of cancer (1, 2). Girls start to have a widening of their pelvis around the time of puberty under the influence of estrogen. They measured the pelvis and hip width of volunteers between the ages of 20 and 79 using a CT scan. But in recent years, American waistlines have grown faster than BMI levelsa sign that eating and exercise habits are only part of the story. Over the nine-year study, the waist size of the people who didn't drink any soda increased by an average of 0.8 inches. Genes play a major role in the risk of developing obesity (90). Aim for at least 150 minutes of moderate to vigorous physical activity each week. 8. Editor in Chief, Harvard Women's Health Watch A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. An increase of 4 inches in waist size led to a 75% chance of having low testosterone levels. Definition of abdominal obesity. It can interfere with your ability to work and participate in social or recreational activities. Over a third of adults in the U.S. are considered to have obesitythe Centers for Disease Control and Prevention says poor eating habits and physical inactivity are mainly to blame. Who would have thought? Yet it becomes less perplexing once you realize that other things can also contribute to belly fat, even when the rest of your body is relatively lean. Trans fats are the among the unhealthiest fats. Here are some ways to tell the difference. Is Coffee Good for Our Bodies and Brains? Researchers are now looking for other factors that add specifically to the risk of putting on a potbelly. Cortisol, a hormone produced by the adrenal glands, is essential for regulating blood pressure and helping the body manage illness and injuries. Fiber is incredibly important for optimal health and weight management. The average increase was 1.83 inches among those who drank diet soda . You should consider getting yourself some cute ear muffs, if thats the case. For example: If you have a 32 inch waist, your size is a US-Size M or Euro-Size 42. Yet theres good evidence that lack of sleep increases the risk of becoming obese. Wait a moment and try again. Further, these changes could be indicators of medical issues that merit attention from a doctor. A study led by a. Most women dont work their shoulders hard enough because they believe theyll bulk up or look too masculine. 12 more rows Body mass index (BMI): BMI measures your body fat based on your height and weight. Benefits for neurotransmitters, inflammation, and more. Drinking so little water you're dehydrated. We tend to lose muscle mass, so our abdominal muscles aren't as tight as they once were, and the loss of elastin and collagen in our skin allows gravity to have its way so skin starts to sag. The effect sizes were small, meaning the results may not be clinically meaningful (77). In women, 35 inches or more is typically a sign of visceral fat. If you've noticed a change in work schedule or travel, you might find yourself with diminished sleep or irregular cycles. Though more research is needed, genetics may play a role in where we store fat in the body, including increased risk for abdominal fat accumulation.