Obesity is a growing epidemic in the U.S., with more than 20 percent of the population significantly overweight, according to the Centers for Disease Control. If you are obese or carry excessive belly fat, you are more prone to diseases, such as cancer, type 2 diabetes and cardiovascular disease. Certain factors, such as age and lifestyle, may may make you susceptible to abdominal weight gain.
Inactivity
Early 21st-century lifestyles, including long hours spent in front of a computer or TV, often lead to inactivity. Sedentary lifestyles cause not only overall weight gain but also an increase in belly fat. Regular exercise, including aerobics, stretching and strength routines, can help curb abdominal weight gain, as well as overall obesity. Whether you work out indoors or outdoors, it's important to perform some form of exercise at least 20 minutes a day, most days of the week.
Diet
Poor diet can help cause or exacerbate belly weight gain. Following a low-fat, high-fiber diet not only helps to reduce overall body fat but also promotes body functions, such as digestion. A healthy digestive system leads to better overall fat processing and helps reduce belly fat. For example, eating oatmeal for breakfast boosts your metabolism for the day and provides your body with the fiber it needs to reduce cholesterol. The type of fiber in oatmeal helps promote heart-health and fat-flushing, according to MayoClinic.com. Other foods to consider for reducing cholesterol and encouraging abdominal fat loss include apples, broccoli, walnuts, flaxseed, salmon and egg whites.
Stress
Prolonged and intense stress also adds to abdominal weight gain. Under extreme stress, your body naturally gets of boost of hormones for its "fight or flight" response, a mechanism left over from the days human ancestors had to run from danger. These hormones -- adrenaline, insulin and cortisol -- increase appetite as well as fat production, especially around the midsection. Cortisol is the main culprit for abdominal weight gain, says the MotleyHealth website.
Maintaining a healthy diet and exercise program can help reduce extra fat gained from stress and can also help lessen the stress itself. Certain types of exercise, such as yoga or tai chi, are especially good for relaxation, as well as stretching, strengthening and toning core muscles.
Age
As people age, they often gain weight, especially belly fat. This is a natural part of aging. Although both men and women tend to gain abdominal weight, women are especially prone to belly fat during menopause. However, with proper diet and exercise, it's possible to control the effects of aging and weight gain on your belly.
References
- Centers for Disease Control: U.S. Obesity Trends
- MayoClinic.com: Belly Fat In Women -- How to Keep It Off
- BodyBuilding.com: Banish Belly Fat By Adding These 10 Foods to Your Diet!
- MayoClinic.com: Cholesterol: Top 5 Foods to Lower Your Numbers
- "Yoga Journal"; Better Posture 101; Julie Gudmestad
- MotleyHealth: Lose Your Belly Fat for Good -- Trans fats, Sleep and Stress
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