Can’t Shift Stubborn Belly Fat? These Factors May Be to Blame
A little bit of abdominal fat isn’t such a bad thing. It helps to protect your vital organs, after all!
It’s a fine balancing act though as storing too much fat around your abdomen can be dangerous and has been linked to some pretty serious health problems. We’re talking heart disease, diabetes and even cancer, to name just a few of the things that it may set the scene for.
Some of the culprits are fairly obvious, especially if you’re eating a lot of processed foods and not doing much exercise. There can be some surprising reasons behind belly fat though and these can come into play even if you think you’re living a healthy lifestyle. Here are some of the factors that can make you more likely to store fat in your abdominal area.
Factor #1 - You’re Eating Too Much Sugar and Trans Fats
If you eat a diet that contains a lot of processed sugar, you’ll probably be struggling to shift belly fat. According to studies, there is a definite link between the two. This can be largely to do with the fructose content in processed sugars.
Trans fats are another big no-no if you want to avoid belly fat. These are pretty much the worst type of fat you can eat as they promote inflammation and they can also encourage more fat to be stored on and around your abdomen.
The good news is that in the UK at least, many companies have now stopped using trans fats. But, of course a lot of food is imported from other countries. There is no requirement for companies to label trans fats so you need to look for hydrogenated fat or oil or partially hydrogenated fat or oil. At takeaways and fast food restaurants it may be harder to find out this information.
After a lot of research, it’s difficult to get a clear-cut answer on the situation in the UK. Focusing on eating a wholefood plant-based diet means less label investigation and a healthier diet all round!
Factor #2 - Your Alcohol Intake
You’ve no doubt heard of a “beer belly” and this is something that can affect women too. Depending on how much you drink, it could be the culprit for stubborn belly fat. Some studies have shown that alcohol can make it harder to burn fat and makes it more likely that the extra calories it brings are stored on and around the abdomen.
Factor #3 - You’re On a Low Protein Diet
If you want to stay trim, it’s really important to get enough protein in your diet. Protein helps you to feel more satiated and can mean that you consume less calories. Low protein diets are also more likely to result in belly fat, according to studies. Even though many people associate protein with meat there are plenty of good sources of plant protein such as quinoa, buckwheat, beans, lentils, chickpeas, tofu, tempeh, edamame, seitan, peanuts, nuts and seeds. Just ensure you get a good mix of foods.
Factor #4 - You Don’t Eat Enough Fibre
If your diet is low in fibre, you can be more likely to store belly fat. Observational studies show that getting plenty of soluble fibre reduces the chances of this. In one particular study that involved over 1,100 men and women, every extra 10g of soluble fibre led to a 32% decrease in how much belly fat was stored. This has a lot to do with the fact that low fibre increases your appetite and belly fat.
If you need help with ensuring you’re eating the best diet then why not book a free call with me? Helping people who want to get off the diet roller coaster and are interested in eating plant-based is what I do! I can help you to achieve gradual, healthy weight loss and to maintain your ideal weight, so you feel confident and believe in yourself again.
Factor #5 - You’re Scared of Eating Fat
Fat has had a bad rep and this can put you off eating it. While it’s true that you don’t need a lot of the unhealthier fats, good fats can help you to lose weight and keep belly fat to a minimum.
Monounsaturated fats are one of the good fats and are important for satiety. They’ll help you to feel fuller for longer so you’re less likely to make unhealthy food choices that increase your potential for storing belly fat. These can be found in foods such as avocados, olives and nuts such as almonds, brazils and peanuts.
Factor #6 - You Have Too Much “Bad” Bacteria in Your Gut
According to research, an imbalance of gut bacteria can have an effect on your weight and how much fat you store on your abdomen. If you’re overweight, you’re more likely to have a type of bacteria that can mean more calories are absorbed from your food.
Factor #7 - You’re Stressed
Under a lot of stress? It could be one of the reasons why you’re storing belly fat. The stress hormone, cortisol, can lead to weight gain, especially in the abdominal area. Rather than going on your body across the board, cortisol often encourages extra calories to be stored as abdominal fat.
Factor #8 - You Don’t Sleep Well
If you spend a lot of time tossing and turning in the average night, there’s a much higher chance that you’ll store belly fat. Poor sleep is linked to weight gain in general and according to some studies, it also predisposes you to abdominal weight gain, in particular.
A large-scale study of more than 68,000 women found that those who were sleeping less than 5 hours per night gained a lot more weight compared to those who slept 7 hours or more.
Factor #9 - You Don’t Get Enough Magnesium
Getting enough magnesium in your diet can lower your blood sugar and insulin levels. That’s not too surprising when you consider that this mineral is involved in over 300 chemical reactions in your body! Some of these reactions have an effect on your body’s ability to burn fat so it can have an indirect impact on your weight.
There are plenty of plant foods that contain magnesium such as wholegrain bread, brown rice, nuts and green leafy vegetables.
Not many people realise, but it’s also an important mineral for bone health.
Factor #10 - Your Exercise Isn’t Intense Enough
Not all exercise is equal when it comes to busting belly fat and keeping it off, especially if your workouts aren’t intense enough. High Intensity Interval Training (HIIT) is a good option but anything that involves reasonably intense exercise several times per week should help.