What are the causes of fat around the waist?
-
The formation of fat around the waist, which we define primarily as abdominal fat, is caused by health conditions such as insulin resistance, excess cortisol, hypothyroidism, Cushing's (overactivity of adrenal hormones). It is necessary to investigate whether there are any problems.
-
Genetic factors, diet, age and lifestyle play a role in fat around the waist.
-
Menopause is also a period in which fat accumulation increases and is triggered physiologically in the body.
-
It is effective in reducing inactivity and related energy expenditure and in reducing fat around the waist.
-
Excessive alcohol consumption increases fat around the waist.
-
Chronic stress is one of the most important causes of fat around the waist.
-
Most The most common and most common reason is the imbalance of the diet.
Attention to insulin resistance!
There is a risk of diabetes, especially insulin resistance. Abdominal fat is often observed in people with increased weight. Patients with insulin resistance come with sentences such as "The more I eat, the more I want to eat, I want something sweet immediately after a meal, I get hungry often, I eat sweets very often." Because in the presence of insulin resistance, sugar, which is the carbohydrate contained in all the foods we consume, cannot be transported from the blood to the cells, and the cells constantly feel hungry and send a hunger signal to the brain.
In the nutrition program of these individuals, foods with low glycemic index should be selected and a nutrition pattern with snacks should be created. Thus, weight control is achieved by eliminating the constant feeling of hunger. Especially in these diets with low glycemic index, many foods such as fast food, white rice, pasta, pancakes, pastries, jam, honey, desserts, fruits, bananas, figs, melons and grapes are restricted.
Because these foods with a high glycemic index increase waist circumference.
Your waist circumference may expand during menopause!
In women who have entered menopause. With the decrease in estrogen hormone, waist circumference thickening is observed. In addition to changes in hormones, muscle tissue also gradually decreases and is replaced by fat tissue. Even if you stay at the same weight, there will be a thickening around your abdomen and waist.
Alcohol!
Excessive alcohol consumption is also very effective in causing fat around the waist. Alcohol increases the feeling of hunger by affecting the hormones that regulate the feeling of fullness, which prompts you to eat more. At the same time, the caloric value of alcohol is quite high. Excessive consumption will result in weight gain.
Chronic stress!
Chronic stressful life, intense work, With factors such as irregular sleep, the body begins to gain fat. In such cases, the most common fat accumulation is around the waist.
How should I eat?
The first and basic rule is to create a BALANCED AND REGULAR nutrition program. A person should have a planned diet that is suitable for their daily nutrition routine.
Foods with high fiber content should be preferred to reduce waist fat.
Refined and processed products increase weight gain. According to a study, a higher fat reduction around the waist was observed in obese individuals with a high-fiber and calorie-controlled diet.
Bulgur or buckwheat can be preferred instead of white rice. When choosing bread, you should choose breads with high fiber content, such as whole wheat and rye.
Adding oats to your meals will be effective in meeting your daily fiber needs.
You should have a vegetable meal every day and consume fruits with high fiber content in your snacks.
Omega-3 is important!
Some studies have shown that omega 3 fatty acids are effective in reducing waist fat. You can add fish, which has a high Omega 3 content, to your main meals with plenty of salad. Likewise, walnuts have a high omega 3 content and can be included in snacks. Although avocado is a fruit, it is a food rich in fat. You can consume it either for breakfast or in salads at other meals.
Exercise!
Cardio exercises are exercises that support fat burning. Exercises such as brisk walking, running, swimming, cycling and tennis can be tried. Abdominal exercises such as sit-ups increase muscle development, but have little effect on fat burning.
Some specific foods that are effective in reducing waist fat are as follows; such as apple cider vinegar, turmeric, green tea, black pepper, blueberries.
Read: 0
