Do you ever feel like your stomach takes a life of its own? From bulging and bloating to flat and firm, the shape of your midsection changes regularly. How about your thighs? What happens when your tummy and thigh sizes seem to keep growing, without any relief in sight?
If the needle on your weighing scale starts creeping upward or refuses to go down, you’ll probably suspect the cause of this random weight gain is too many calories. While the usual culprits, which include poor eating habits and lifestyle do account for most excess poundage, there are several other surprisingly common medical conditions that can add to your weight. The best way to be sure of what’s altering your physiology is to visit a doctor. In the meantime, let’s discuss more about visceral fat and consider these reasons that might explain why your scale has soared.
What is Visceral and Subcutaneous Fat?
While it is healthy to have some body fat, not all fat is created equal. Visceral fat is stored within the abdominal cavity. It is located near several vital organs like the stomach, intestines, and liver. It can likewise accumulate in the arteries. Visceral fat is sometimes called “active fat” because it increases one’s risk of serious health conditions. It can cause type 2 diabetes, heart disease, stroke, metabolic syndrome, and cancer (1).
Fat can also be subcutaneous and are commonly found in the arms, thighs, and legs. This is easier to see compared to visceral fat.
10 Top Reasons You’re Putting On the Pounds in Your Belly and Thighs
1. Genetics
Genes play a huge role in obesity risk (2). Similarly, it shows that the tendency to store fat in the abdominal area is partly influenced by genetics (3, 4, 5). These include the gene for the receptor that regulates cortisol and the gene that codes for the leptin receptor, which controls calorie intake and weight (5).
New evidence also identified new genes associated with increased waist-to-hip ratio and abdominal obesity. Two of which were found only in women (6).
2. Stress and Cortisol
Cortisol is essential for survival. Produced by the adrenal glands, they are often referred to as the “stress hormone.” It helps your body to mount a stress response. However, it can cause weight gain, especially in the abdominal area, when produced in excessive amounts.
In most people, stress drives overeating. But instead of the excess calories being stored as fat all over your body, cortisol promotes fat storage in the belly area (7, 8). Interestingly, women with large waists in proportion to their hips have shown to secrete more cortisol when stressed (9).
3. Sugary Foods and Beverages
A lot of people take in more sugar daily than they realize. Foods with high sugar content include candies and cakes, along with the so-called “healthier” options like frozen yogurts and muffins. Soda, flavored coffee drinks, and teas are well-known sweetened beverages.
Studies have shown a direct correlation between high sugar intake and excess belly fat. This is caused by the high levels of fructose present in added sugars (10, 11, 12). Regular sugar and high-fructose corn syrup contain 50% and 55% of fructose, respectively.
A controlled study involving overweight and obese people showed that consuming 25% of calories in the form of fructose-sweetened drinks had a decrease in insulin sensitivity and an increase in abdominal fat (13). Another evidence reported a reduction in metabolic rate and fat burning among people who had the same high-fructose diet (14).
Sugar in any form can cause weight gain, but sugar-sweetened drinks are more problematic. They make it easier for people to consume large doses of sugar in a very short period of time. Also, studies found that liquid calories don’t have the same effect on appetite as calories from solid foods. Drinking your calories will not make you feel full so it will not make you eat less (15, 16).
4. Alcohol
Alcohol can have both healthful and harmful effects. When taken in moderate amounts, especially red wine, it can help lower your risks of heart attack and stroke (17). However, excessive intake may cause inflammation, liver disease, and other serious health problems (18).
Evidence found that alcohol can suppress fat burning and that extra calories from it are partly stored as belly fat, hence the term “beer belly” (19). Studies have also linked high alcohol intake, approximately more than 3 drinks daily, to weight gain within the abdominal area (20, 21).
The quantity of alcohol consumed within a day also plays a role. Evidence showed that drinkers who consumed less than one drink per day had the least abdominal fat, while those who drank less often but took 4 or more drinks on drinking days were most likely to have a beer belly (22).
5. Trans Fat
Trans fat is unhealthy. They are made by adding hydrogen to unsaturated fats to make them more stable. They are often used to prolong the shelf life of packed foods like crackers, muffins, and baking mixes.
Studies have shown that trans fat can cause inflammation. This can lead to insulin resistance, heart disease, and other medical conditions (23, 24, 25, 26). Other studies also suggest that diets containing trans fats can cause belly fat (27, 28).
An animal study showed that monkeys fed with an 8% trans fat diet gained weight and had 33% more belly fat than those who were given an 8% monounsaturated fat diet (28). Both groups received just enough calories to keep their weight.
6. Low-Protein Diets
Dietary protein is very important to prevent weight gain. High-protein diets can help make you feel full and satisfied, boost your metabolic rate, and cause a spontaneous reduction in calorie intake (29, 30).
In contrast, low protein intake can cause you to gain belly fat in the long run. Several studies suggest that those who consume the greatest amount of protein are the least likely to have excess belly fat (31, 32, 33). Also, animal studies have found that the hormone neuropeptide Y or NPY may increase appetite and promote belly fat gain. NPY level increases when your protein intake is low (34, 35, 36).
7. Low-Fiber Diets
Fiber is as important as protein for controlling weight. Some types of fiber can also make you feel full, stabilize hunger hormones, and decrease calorie absorption from food (37, 38).
One study proved that soluble fiber intake was linked with reduced abdominal fat. For every 10-gram increase in soluble fiber, there was a 3.7% decrease in belly fat accumulation (39).
Diets with too many refined carbs and low fiber content appear to have the opposite effect on appetite and weight gain. They can increase belly fat (40, 41, 42). High-fiber whole grains can help reduce abdominal fat (42).
8. Lack of Sleep
Getting enough rest and sleep is crucial for your health. Several studies have also associated inadequate sleep with weight gain, which includes belly fat (43, 44, 45). One study followed nearly 70,000 women for 16 years. Those who slept 5 hours or less per night were 32% more likely to gain 15 kg as compared to those who had at least 7 hours of sleep (46).
Sleep disorders may also cause weight gain. Obese men with sleep apnea, a condition wherein breathing stops repeatedly during the night due to airway blocking, had more abdominal fat as compared to those without the disorder (47).
9. Inactivity
A sedentary lifestyle is among the greatest risk factors for poor health. Over the past few years, a lot of people have become less active. This has played a role in the increasing rates of obesity, including abdominal fat.
A US survey found that there was a significant increase in inactivity, weight, and abdominal girth in both men and women (48). Another study suggests that watching more TV for more than 3 hours per day can double your risk of severe abdominal obesity (49).
10. Wrong Gut Bacteria
Several types of bacteria harbor your gut, specifically your colon. Some benefit health, while others cause problems. An imbalance in gut bacteria may increase your risk of developing type 2 DM, heart disease, cancer, and more (50). Studies also suggest that an unhealthy balance of gut bacteria may promote weight gain.
Experts found that obese people tend to have greater numbers of Firmicutes bacteria as compared to people with normal weight. These types of bacteria are believed to increase the number of calories that are absorbed from food (51, 52).
6 Medical Conditions That Could Explain Your Sudden Weight Gain
1. Hypothyroidism
Aside from noticing that your jeans are now snugger, have you noticed other body changes like drier skin, thinner hair, muscle weakness, bloating, constipation, and feeling cold? These are just some of the most prominent signs of hypothyroidism, a condition in which your thyroid gland isn’t producing enough hormone.
One of the major functions of your thyroid gland is that it controls metabolism. Without enough thyroid hormone, you will not be burning as much energy overall. Your resting metabolism will slow down, hence decreasing the number of calories you burn daily.
2. Polycystic Ovary Syndrome (PCOS)
PCOS is yet another condition caused by out-of-whack hormones. This endocrine disorder is characterized by an imbalance in the sex hormones estrogen and testosterone. It causes irregular menstruation, acne, and facial hair growth.
PCOS, which affects 1 in 10 women of childbearing age, also alters the way the body uses insulin. Insulin resistance is a common finding in PCOS that is independent of obesity. Patients have been noted to have decreased insulin sensitivity and are at higher risk for cardiovascular disease and diabetes (53). When your body becomes insulin resistant, the sugar and starches you consume will be stored as fat instead of being used as fuel.
Lower fasting levels of the peptide hormone, ghrelin, have also been reported in women with PCOS compared to weight-matched control women. Lack of suppression of ghrelin following food intake may interfere with meal termination and lead to weight gain (53).
3. Depression and Anxiety
Dealing with sad or anxious feelings by mindlessly eating is something almost all of us do occasionally. Experts reported that depressed people tend to gain weight faster than those who aren’t (54).
Some foods, specifically those with high sugar or fat content, make you feel better, if only briefly. That good feeling makes you want to eat more, which in turn makes you feel guilty. That leads to deeper depression, and more cravings, and greater amounts of weight gain. It becomes a cycle and getting out of it can be a real challenge.
Also, when you are depressed, it is much harder to get out of bed for exercise and much less pay attention to what you are eating.
4. Cushing’s Disease
We all know cortisol as the stress hormone. Your body releases it in response to overwhelming or dangerous events. But when your system produces excessive amounts of cortisol, also termed as hypercortisolism, over an extended period of time, you may have Cushing’s disease. One of its unpleasant side effects is abnormal fatty deposits in the abdomen and around the face. Approximately 50% of patients with hypercortisolism present with weight gain (55).
If you are also taking steroids long-term, you are more likely to develop Cushing’s disease. This condition can also be brought on by tumors on the pituitary gland, which triggers an uptick in the production and release of adrenocorticotropic hormone, a catalyst that signals the adrenal glands to produce cortisol.
5. An Ovarian or Uterine Tumor
Several factors can cause women with ovarian cancer to gain weight. Tumors are the major cause. They are buried deep within the abdomen and remain undiscovered until they are relatively huge. They can cause abdominal discomfort in the early stages but can be mistaken for a stomach ache and other non-threatening conditions.
Tumors grow and cancer spreads, taking up more space inside the uterus if left untreated. Constipation may occur when cancerous growth on the ovaries spreads to other parts of the uterus and abdomen and presses against the intestine or colon. This affects normal digestion. Fluid may also accumulate in the abdomen as tumors grow in or on the ovaries and cancerous cell deposits spread to nearby organs.
Cancer treatments may also cause weight gain. Certain drugs make your body retain an excessive amount of water. Patients may also gain weight as a result of exercising less and eating more (56).
6. Menopause
Gaining belly fat during menopause is common. At puberty, estrogen signals your body to start storing fat on the hips and thighs in preparation for pregnancy. This subcutaneous fat is not harmful, but it can be extremely hard to lose in some cases (57).
Menopause officially occurs a year after a woman has her last menstruation. During this time, estrogen levels drop significantly, causing fat to be stored in the abdomen (58, 59).
Others may gain more belly fat at this time than others, which is partly due to genetics and the age at which menopause starts. Evidence showed that women who complete menopause at a younger age tend to gain less fat (60).
Tips to Lose Belly and Hip Fat, Based on Science
1. Don’t Eat Sugar and Avoid Sugar-Sweetened Beverages
Make a decision to limit the amount of sugar in your diet, and consider completely avoiding sugary drinks, which include sodas, fruit juices, and high-sugar sports drinks. Remember that none of this applies to whole fruits, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose.
Start cutting back on refined sugar by reading labels! Even foods marketed as healthy can contain huge amounts of sugar.
2. Consume More Protein
Protein is important for weight loss. It can help reduce your cravings and boost your metabolism. Make an effort to increase your protein intake by consuming whole eggs, fish, seafood, meat, dairy products, legumes, and nuts.
If you struggle with getting a sufficient amount of protein your diet, then a quality supplement like whey protein can be a healthy and convenient way to boost your total intake.
3. Increase Your Fiber Intake
Soluble fiber can be very effective at reducing the harmful belly fat. The best way to get more fiber is to eat many plant foods such as fruits and vegetables. Legumes are also an excellent source, as well as whole oats.
You may also try taking fiber supplements such as glucomannan. This is one of the most viscous dietary fibers available and is effective for weight loss.
4. Exercise
Aside from performing abdominal and hip workout routines to do spot reductions, aerobic exercises such as walking, running, and swimming can help you cause major reductions not only in belly fat but also in other parts of the body.
Exercise will also help reduce inflammation, decrease your blood sugar levels, and improve other metabolic abnormalities that are linked with excess abdominal fat.
5. Track What You Are Eating
Of course, you know that what you eat is important. If you truly want to optimize your diet, tracking things for a while can be very helpful. There’s no need for you to weigh or measure everything for the rest of your life, but doing it every now and then for a few days consecutively can help you notice where you need to make changes.
The Bottom Line
There are no magic solutions to losing belly and hip fat. Weight loss always demands some effort, commitment, and perseverance on your behalf.
Knowing what’s causing you to gain weight can be of help. While there are a few you can’t do much about such as your genes and hormone changes during menopause, there are also many factors you can control.
Making healthy choices about what you eat and what to avoid, how much you manage stress and exercise can help you lose weight effectively. Try adopting some or all of the tips mentioned above.
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