But if youre doing those things and still arent seeing the results you had hoped for, ask yourself whether one of these factors might be involved. While menopause is a completely natural part of the aging process, interventions such as estrogen therapy may lower your risk of abdominal fat storage and its associated health risks (63, 64). It involves prolonged sitting throughout the day (e.g., watching TV, sitting at a work desk, long commutes, playing video games, etc.) Last medically reviewed on September 14, 2021. Symptoms include a decrease in muscle mass, one limb being smaller than the other, and numbness, weakness and tingling in your limbs. I am 59 years old, so it also could be aging in general, but I still think the belted styles kept women smaller. If your midsection feels slightly larger than usual, you might wonder if this size increase is caused by weight gain or bloating. But heres the irony even though they dont contain calories, some studies have found thatthose who rely on artificial sweeteners are the ones at higher risk of gaining weight than those who use regular sugar. During menopause, you may experience higher levels of stress, anxiety and depression. But what you don't know isyour waistline is influenced by so many factors other than just caloric intake. Once you recognize these 4 reasons, youll know which parts of your lifestyleto adjust so you can avoid having a big waistline. By keeping your weight stable, you've already reduced your risk for diabetes and certain cancers. To compute your waist-to-hip ratio, first measure your hips by putting the tape measure around the widest part of your buttocks. My theory is that the styles of the past few yearspants riding low on the hips, no belts at the waist, and loose shirtsmay have caused my waist to increase from 24 to 25 inches. If it's larger than that, you may want to talk with your doctor about what your next steps are, including losing weight. 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). When cortisol builds up in the body however, it can wreak havoc. This isnt exactly something to rejoice about. Look for these 10 causes of sudden weight gain and how they can affect your overall health and wellness. Focusing on medial shoulder exercises using heavier weights will define the sides of your shoulders and make you look smaller in your waist and hips by comparison. The study showed that men and women with large waist measurements died younger on average than those with trim waists. Here are some exercises, eating habits, and lifestyle changes you can. Exercise is Good for Your Brain but What Type is Best? Common causes of excess belly fat include: 1. Its not a good combination. Abdominal fat, on the other hand, is the result of an unhealthy diet, lack of exercise, and in some cases, medical conditions. Cable crunches 2. Weighted crunches 5. Dumbbell or cable side bends. Smoking was associated with an increase specifically in abdominal fatespecially in visceral fat, which wraps around organs deep inside the torso and bodes ill for a persons health. But Kristen Fleming, MS, RD, says that moving at a steady pace while taking a walk can stimulate the passage of gas through your digestive tract and offer relief. These differences in leptin and ghrelin are likely to increase appetite Another contributing factor may be that when were tired we tend to put in less effort to make healthy food choices or we may also be more sedentary as a result of increased fatigue.". Anne Fabiny, MD Editor in Chief, Harvard Women's Health Watch Image: Thinkstock Disclaimer: Heart rate variability (HRV) measures the variations in time between heartbeats and can have a lot to say about our general health. This article explains how this fiber can help you lose belly fat and avoid, Sometimes you may be able to avoid weight gain on antipsychotics. A person may be less inclined to be physically active the day of and after drinking. This can happen even though they exercise regularly. Its not your imagination. Fiber is incredibly important for optimal health and weight management. Fat is stored throughout the body via adipocytes (fat cells), he says. They measured the pelvis and hip width of volunteers between the ages of 20 and 79 using a CT scan. In particular, having a higher ratio of Firmicutes bacteria to Bacteroidetes is associated with higher weight and visceral fat (68, 69, 70, 71). All rights reserved. Sometimes weight gain can occur for no clear reason, and while changes in body size and weight happen constantly, it can be frustrating to feel at a loss of knowledge. Another weight control strategy that may backfire is drinking diet soda. Barbell rollouts 4. Powell-Wiley TM, et al. Is the Size of Your Waistline a Marker of Brain Health? High alcohol consumption (greater than two drinks per day) is associated with weight gain and belly fat. All rights reserved. Excessive release of the hormone cortisol leads to a condition known as Cushing syndrome. A four-inch increase in waist size increased a man's odds of having a low testosterone level by 75%; for comparison, 10 years of aging increased the odds by only 36%. That said, further research into this topic is needed (72, 73, 74, 75). A doctor can provide helpful information about proper diet and exercise techniques you can use to lose fat. Being in tune with what's "normal" for your body, whether that's weight, smell, or the amount of hair you lose in the shower, is an important way to gauge your health over the long term. Go to the nearest emergency room if: When it comes to bloating, you have two options to keep it in check: you can avoid foods and activities that trigger bloating, and you can intervene when you first notice your stomach feeling full or swollen. When you swallow more air while eating or if you are lactose intolerant or if you have gulped excess of sodas your stomach will be filled with gas. The effect sizes were small, meaning the results may not be clinically meaningful (77). Unhealthy Eating and Poor Eating Habits A growing waist may be the result of a poor diet and unhealthy eating habits. In particular, women with waistlines larger than 35 inches and men with waistlines larger than 40 inches have an increased risk of developing heart disease and type 2 diabetes. A diet high in added sugars, especially from sugar-sweetened beverages, may increase belly fat. Bloating is often temporary. Cortisol, a hormone produced by the adrenal glands, is essential for regulating blood pressure and helping the body manage illness and injuries. Additionally, excessive alcohol consumption is associated with greater visceral fat accumulation and a higher body mass index (BMI) (17, 18, 19). The following herbal teas may help reduce bloating: Peppermint oil taken as a supplement may help improve various symptoms for people with IBS by reducing muscle spasms, according to a 2014 research review. "Poor digestion and even slow bowel movements can lead to sudden weight gain," nutrition coach Darin Hulslander tells Bustle. Women are also at risk of a 0.21cm increase in waist size for every 5dB increase in exposure to road traffic noise. Page 30. One large study involving 2,854 adults found that high-fiber whole grains were associated with reduced abdominal fat, while refined grains were linked to increased abdominal fat (89). Divide your waist size by your hip size. Menopause officially occurs one year after a woman has her last menstrual period. Hundreds of types of bacteria live in your gut, mainly in your colon. Fortunately, engaging in regular physical activity and limiting sitting during the day can lower your risk of increased abdominal fat while supporting weight management (44, 47). Wrap a tape measure around your waist over your belly button. Here are some of the more common triggers: Bowel obstruction and untreated ascites can both be medical emergencies. The solution is simple: you need to do a major cut back on your diet soda intake. Gas, Acidity and Bloating. Culinary culprits that hijack your hormonesand how to reduce your risk. You have a couple of easy ways to tell whether its fat or bloat, says Matthew Olesiak, MD, chief medical director at SANESolution. October 2011. Khanna R, et al. Your slowly expanding girth is a phenomenon is a product of the aging process. Women: > 88 cm (35 inches), Men: > 102 cm (40 inches) International Diabetes Federation ( 11) Waist circumference. Researchers at the University of North Carolina School of Medicine documented this phenomenon of expanding hips and waistlines. Belly bloating is an uncomfortable sensation that everyone has experienced at some point, says William Li, MD, author of Eat to Beat Disease. It can come and go, and its not something you can measure on a scale. Your information will not be shared and you can easily unsubscribe whenever you like. (2021). How Schizophrenia Impacts Cognitive Function, New Research: Moderate Drinking Provides No Health Benefits, An Important Reality for Navigating Grief, waistlines have grown faster than BMI levels, Daily Weighing May Help Manage Your Weight, Three Ways Autumn Promotes a Happier Frame of Mind. Today, most people experience chronic, low-grade stress rather than acute stress from an immediate threat (e.g., running from a predator). Substances released by visceral fat, including free fatty acids, enter the portal vein and travel to the liver, where they can influence the production of blood lipids. Plus get Special Cathe Product Offers and learn about Whats New at Cathe Dot Com. If your thyroid is unable to produce enough thyroid hormone which could indicate that you might have hypothyroidism, Graves, or Hashimoto's disease then weight gain is rather common and can be. Seeing our waist get bigger can be damaging to our self-esteem. Furthermore, higher levels of cortisol in regard to food may lead some to choose high-calorie foods for comfort, which can lead to unwanted weight gain. 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). But it's more likely that you are making your obliques bigger, which is making your waist wider and LESS sexy.1. Expressing gratitude and sincere praise goes a long way to improve workplace morale. Another reason for this imbalance? Exposure to such noise was linked to having a midriff bulge, and the more sources of traffic noise people were exposed to, the bigger their waistlines tended to be. But generally, abdominal fat is more constant. "Less sleep also leads to decreased leptin secretion, which is an appetite suppressant. You'll find trans fats in packaged, processed snack foods; saturated fats in animal products such as full-fat dairy and fatty meats; and omega-6 fats in a variety of oilssoybean . One way to know if youre gaining fat or just dealing with a bout of bloating is how long it lasts. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. A study finds middle- to older-aged adults who ate more servings of whole grains, compared to those who ate fewer, were more likely to have smaller increases in waist size, blood pressure, and . 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. Another study showed that those who sat for over 8 hours each day (not including sleeping hours) had a 62% increased risk of obesity compared with those who sat for less than 4 hours each day (49). 9 Signs and Symptoms of Irritable Bowel Syndrome (IBS), 13 Foods That Cause Bloating (and What to Eat Instead). (59, 60, 61, 62) . An unhealthy diet and an inactive lifestyle can definitely expand your waistline. Any form of ongoing stress might have this effect, but one thats often forgotten is the stress of living in a noisy environment. Get the help you need from a therapist near youa FREE service from Psychology Today. In fact, up to 80% of adults do not meet the recommended aerobic and resistance training recommendations outlined in the Physical Activity Guidelines for Americans (41, 42). Like liver failure, disorders affecting the ovaries can cause ascites as well. You might feel like taking a nap after your meal. Yet women who have a condition called polycystic ovarian syndrome are young and have insulin resistance. Belly fat is the most harmful fat in your body, linked to many diseases. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. In some cases though, rapid abdominal weight gain can actually be a sign of an underlying medical condition. These fats cause inflammation in your body and cause fat to build up around your waistline. Numerous studies have found that depression can lead to changes in appetite and metabolism that can cause weight gain. Visceral refers to fat surrounding the liver and other abdominal organs. In most women, hips widen enough during this time to exceed the width of their shoulders. This held true even though researchers controlled for age, exercise, and alcohol consumption. . It may increase cortisol, which promotes abdominal fat storage. Because the weight gain occurs so quickly, abdominal stretch marks may be especially prominent. Muscle atrophy is the wasting or thinning of muscle mass. Overlying bowel gas isn't serious, but it can cause pain or an unclear ultrasound. 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. Still widening of the pelvic bones with age affects both men and women equally. Further, these changes could be indicators of medical issues that merit attention from a doctor. For instance, vitamins A, D, E, and K are fat-soluble and must be consumed with healthy fats to be absorbed by the body. Marriage vs. the Single Life: Who Has It Better? If you're not drinking enough fluids during the day (think water or juice), or are eating too many salty foods, you might experience water retention and bloating. If you are consuming more calories than you burn, you will gain weight. An increase of 4 inches in waist size led to a 75% chance of having low testosterone levels. It was updated on June 18, 2019. An underactive thyroid also causes many people to retain salt and water, which can lead to rapid, abdominal weight gain. Changes in bacteria diversity in the gut may be associated with higher weight and visceral fat. Other studies have also shown a high alcohol intake (23 drinks or more per day) is linked to weight gain including abdominal obesity, especially in men (23, 24, 25, 26). Our Privacy Policy, Shop Cathe Fitness Equipment & Accessories. All in all, waist circumference was the strongest single predictor of developing symptoms of testosterone deficiency. Psychological Causes . Exercise is essential to weight loss and maintenance. Artificial trans fats have been shown to cause inflammation, which can lead to insulin resistance, heart disease, certain types of cancer, and various other diseases. 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. A study led by a Mayo Clinic researcher pooled data from 650,000 adults around the world. In todays post, lets uncover the 4 uncommon reasons why your waist is getting bigger. 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. Walking is a great form of physical activity that's free, low risk and easy to do. Starting on the right side of your stomach by your pelvic bone, rub in a circular motion upward until you reach your ribs for 1 minute. This post was originally published on September 29, 2016. Sign up to get tips for living a healthy lifestyle, with ways to fight inflammation and improve cognitive health, plus the latest advances in preventative medicine, diet and exercise, pain relief, blood pressure and cholesterol management, andmore. 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). Abdominal bloating and weight gain due to ascites can signal underlying ovarian cancer. But in recent years, American waistlines have grown faster than BMI levelsa sign that eating and exercise habits are only part of the story. Editor in Chief, Harvard Women's Health Watch Its produced by the adrenal glands and is known as a stress hormone because it helps your body respond to a physical or psychological threat or stressor (79). Is Overlying Bowel Gas Something to Worry About? Body Weight, Bmi, Waist Size Which is the Best Indicator of Health? It Matters More Than You Think. More Evidence That Eating on the Run is Bad for Your Waistline, Types of Body Fat: White Fat, Brown Fat, and Beige Fat and What They Mean for Your Waistline, Why Your Waist Circumference Is Important, Why Its Important to Know Your Waist-to-Hip Ratio, New Study Reveals How Body Composition Impacts Your Breast Cancer Risk. Woman has her last menstrual period sudden increase in waist size having low testosterone levels the Life... Unclear ultrasound many diseases Cathe Fitness Equipment & Accessories a sign of an underlying medical condition triggers: bowel and. 20 and 79 using a CT scan of living in a noisy environment this time exceed. Body weight, Bmi, waist circumference was the strongest Single predictor of developing of... Way to know if youre gaining fat or just dealing with a bout of bloating how. Leads to a 75 % chance of having low testosterone levels, hips widen during... 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