Over a nine-year period, the average increase in waist size was four times greater for diet soda drinkers (3.2 inches), compared with those who didnt drink diet soda (0.8 inches). If sitting is part of your work, try to incorporate standing breaks every 3090 minutes by standing for 510 minutes or taking a quick walk around your office, home or neighborhood. Over a third of adults in the U.S. are considered to have obesitythe Centers for Disease Control and Prevention says poor eating habits and physical inactivity are mainly to blame. "When we are in a constant state of stress, cortisol can affect our body composition by upregulating gluconeogenesis, that is, the creation of blood glucose through breakdown of muscle, leading to a state where more muscle is broken down and visceral fat is accumulated. A sedentary lifestyle and physical inactivity are associated with a number of health risks, including weight gain and increased abdominal fat. 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.". A growing waist may be the result of a poor diet and unhealthy eating habits. However, there are times when sudden and unexplained weight gain might be dangerous for health and long-term wellbeing. American Heart Association, National Heart, Lung and Blood Institute ( 10) Waist circumference. Benefits for neurotransmitters, inflammation, and more. Poor diet. Research has demonstrated that, in overweight and obese adults, those who moderately reduced their caloric intake while consuming a supplementation of calcium and vitamin D experienced a reduction in visceral fat. But do they actually work? If youre lactose intolerant then you might be on the losing end here. Some of these bacteria benefit health, while others can cause problems. For some people, abdominal fat is the result of an unbalanced diet and minimal physical activity. The hormone cortisol, which is secreted in response to stress, may lead to increased abdominal fat when in excess. So if you cant slip into those skinny jeans you wore in high school anymore, it may not be because youre gained body fat. "Poor digestion and even slow bowel movements can lead to sudden weight gain," nutrition coach Darin Hulslander tells Bustle. Your Waistline Gets Larger With Age Even if You Exercise. Wang T-J, et al. 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. Theres so many benefits to getting a good nights sleep and it doesnt cost a thing! An increase of 4 inches in waist size led to a 75% chance of having low testosterone levels. It Matters More Than You Think. This can happen even though they exercise regularly. Menopause officially occurs one year after a woman has her last menstrual period. For example, certain genes may influence the release and action of leptin, a hormone responsible for appetite regulation and weight management (93, 94, 95, 96). Therefore, the Centers for Disease Control and Prevention (CDC) recommend no more than one drink per day for women and two drinks per day for men, or avoiding alcohol completely (16). If it's larger than that, you may want to talk with your doctor about what your next steps are, including losing weight. This build-up of fluid is generally painless, but can quickly lead to severe bloating and may be mistaken for garden-variety weight gain. This article explains the different types of belly fat, how they affect your health, Losing weight overall is the only way to lose any belly fat in a healthy way. Unlike food, SSBs can be consumed quickly in large volumes since they require minimal processing (6, 7). The article in your December 2014 issue about women's waistlines expanding the past few years intrigued me, because I have experienced an increase, and I have not gained weight. Older individuals tend to exercise less, and thus are more likely to gain weight in the form of fat. Nevertheless, according to the American Thyroid Association, weight gain is rarely the only symptom of hypothyroidism. Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. Period. 2023 Healthline Media LLC. "Cortisol acts as a support for the bodys fight-or-flight system," Joyce Faraj, PhD, RDN, CDN, a nutritionist at Mountainside, a substance use recovery center, tells Bustle. On average, waist circumference among all participants was about 33 1/2 inches in women and about 38 1/4 inch in men. Research hasn't found this - but it has found that it can change body shape (and fat storage) in other surprising ways. Wrap a tape measure around your waist over your belly button. Instead, opt for water, unsweetened coffee/tea, and whole, minimally processed foods most often. Our website services, content, and products are for informational purposes only. Any form of ongoing stress might have this effect, but one thats often forgotten is the stress of living in a noisy environment. Alcohol may increase appetite and decrease inhibitions, leading to greater overall calorie intake. Youll just look more defined and balanced. It could be because your pelvis has widened. Your waist may have temporarily increased in size due to bloating/water retention caused by overeating, menstrual changes, an allergic reaction or an upset stomach. Today, most people experience chronic, low-grade stress rather than acute stress from an immediate threat (e.g., running from a predator). While having to loosen their belt a notch may drive some women to re-examine their diet and exercise routines, it doesn't sound as if you need to do that. Khanna R, et al. Now I you lift heavy during a calorie deficit, you should see your waist shrink as the scale goes down. Theres also some research suggesting that having an unhealthy balance of gut bacteria may promote weight gain, including abdominal fat. Visceral refers to fat surrounding the liver and other abdominal organs. If you find that you are gaining weight suddenly with minimal change to your diet or level of physical activity consult your doctor as this may be a sign of a more serious illness. Focusing on a health-promoting lifestyle, which helps prevent excessive amounts of both types of fat, is important (4). A doctor can provide helpful information about proper diet and exercise techniques you can use to lose fat. This includes eating more fruits, vegetables, and lean protein, and reducing the amount of trans fat, refined carbs, sugar, and alcohol you consume. Definition of abdominal obesity. Franziska Spritzler, Katey Davidson, MScFN, RD, CPT. Anyone who has a sudden, unexplained weight increase should consult a doctor to establish the underlying cause and develop a treatment plan. 12 more rows High alcohol consumption (greater than two drinks per day) is associated with weight gain and belly fat. Scientists argue that artificial sweeteners trick the brain into thinking that theres a rush of calories coming from the sugar. 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. Both the US and Canada have banned trans fats in commercial foods. Hormonal changes during menopause also make it more likely for women to store fat around the abdomen region as opposed to the thighs, buttocks and hips. Experts at Mayo Clinic share that birth control might lead to extra fluid retention depending on brand, dosage, and hormonal levels. Keeping a regular schedule of bowel movements can help prevent bloating by providing information about potential triggers of the bloating. 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%. Around this time, estrogen levels drop dramatically. A combination of things happens as we age. Slowing your eating also helps lower the amount of air you swallow, which can trigger stomach bloat. Even with many countries having taken steps to limit or ban the use of artificial trans fats in the food supply, its important to still check the nutrition label if youre unsure. It's always worth a second check if you notice any abnormalities or discomfort. promote weight loss through metabolic processes. Abdominal fat, on the other hand, is the result of an unhealthy diet, lack of exercise, and in some cases, medical conditions. High protein intake is associated with lower abdominal fat and moderate body weight. Researchers at the University of North Carolina School of Medicine documented this phenomenon of expanding hips and waistlines. | Where Do You Store Your Fat? Plus get Special Cathe Product Offers and learn about Whats New at Cathe Dot Com. But there are also many factors you do have the ability to manage. Other symptoms include profound fatigue, constipation, intolerance of cold temperatures, and thinning hair or hair loss. If it's any consolation, women whose waist measurements are 28 inches or less are at the lowest risk for heart disease, and you are still within that range. The study showed that men and women with large waist measurements died younger on average than those with trim waists. Stress. In order to manage a diagnosis of insulin resistance, try to manage your exposure to inflammatory foods or stressors, such as processed foods. Editor in Chief, Harvard Women's Health Watch If your waist is 88cm (34.5 inches) or more, it is recommended to speak to a GP. It may decrease fat oxidation, which may spare stored fat. "Insulin resistance is in large part a result of chronic inflammation," Faraj says. Many studies have linked inadequate sleep with weight gain, which may include abdominal fat (97, 98, 99, 100). One of the most common signs of Cushing syndrome is central obesity, or extreme abdominal weight gain. From hair trends to relationship advice, our daily newsletter has everything you need to sound like a person whos on TikTok, even if you arent. It's just the way it works. If you are consuming more calories than you burn, you will gain weight. They could also increase the amount of fat lost in the stool. If you were exposed to road traffic, railway, and aircraft noises, your risk of having a larger waist is higher than those exposed to only one source of noise pollution. Is it better to stay single or get married? The more sources of noise pollution that a person was exposed to, the greater the risk of having a bigger waist. As a certified health coach, I work with clients on connecting with their bodies and understanding how certain foods, behaviors, and hormonal changes can interfere with their abilities to maintain health, happiness, and confidence long-term. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. These fats cause inflammation in your body and cause fat to build up around your waistline. Interestingly, recent research has started to identify single genes associated with obesity. Its not your imagination. However, lack of sleep and weight gain present a chicken or the egg scenario. Plus, if your travel is international, the jet lag can really take a toll on the body, according to a study published in the journal Cell. This is when it feels like there was a sudden increase in waist size seemingly overnight. Additionally, excessive alcohol consumption is associated with greater visceral fat accumulation and a higher body mass index (BMI) (17, 18, 19). Diets high in refined carbs and low in fiber appear to have the opposite effect on appetite and weight gain, including increases in belly fat (88). Though more research is needed, genetics may play a role in where we store fat in the body, including increased risk for abdominal fat accumulation. In particular, a diet high in SSBs (e.g., sodas, specialty coffees, fruit juices, energy drinks) is associated with increased visceral abdominal fat (6, 7). You are going to gain some fat along with muscle. If you notice something off with your body's normal functioning, talk to your doctor to rule out any serious complications. Causes of a High Waist Circumference A larger waist circumference is often caused by intra-abdominal visceral fat. A commitment to a healthy and active lifestyle are crucial to helping you maintain a healthy waistline. Disuse atrophy can be reversed with exercise and a healthy diet. What Does Stretch Marks on the Breasts Mean? But in recent years, American waistlines have grown faster than BMI levelsa sign that eating and exercise habits are only part of the story. Most often, stick with water, unsweetened coffee/tea, and eating a diet rich in whole, minimally. Let's look at what medications are most likely to cause weight gain and what you can, Rather than focusing on lower numbers on the scale, body recomposition emphasizes the importance of losing fat while gaining muscle. Bloating has several potential causes. Though more research is needed. Move straight across to the left side for 1 minute. 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). 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. Additionally, research indicates that the majority of children and adults do not meet the recommended physical activity guidelines. Heart rate variability (HRV) measures the variations in time between heartbeats and can have a lot to say about our general health. The Bottom Line? See additional information. Work on keeping your shoulders defined through resistance training, and youll never even notice your waistline isnt as small as it used to be thanks to your slowly expanding pelvic bones. Keep the tape measure level. While most weight gain is not dangerous, some weight gain especially if it's sudden, painful, or out of the norm for your body can be dangerous for long-term health and wellbeing. One reason excess visceral fat is so harmful could be its location near the portal vein, which carries blood from the intestinal area to the liver. "In an inflammatory state, fat cells may grow, and this growth pulls in cells from the immune system leading to increased proinflammatory signals and decreased anti-inflammatory signals." As female lose muscle mass with age, their shoulders and upper arms become less defined as their hips and waistlines expand. Not getting adequate sleep can interfere with our hormones, predominantly cortisol and the hunger hormones, ghrelin, and leptin, which can enhance cravings and overeating. Having high levels of visceral fat is associated with an increased risk for chronic disease such as metabolic syndrome, type 2 diabetes, heart disease, and certain types of cancer (1, 2). This article. If you are not properly absorbing nutrients or consuming balanced meals, it can mess with your metabolism, explains running coach and personal trainer Susie Lemmer, over email with Bustle. Further, these changes could be indicators of medical issues that merit attention from a doctor. Excessive release of the hormone cortisol leads to a condition known as Cushing syndrome. In todays post, lets uncover the 4 uncommon reasons why your waist is getting bigger. 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. 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. Gaining belly fat during menopause is extremely common. Alcohol leads to poorer sleep quality, which is associated with greater BMI and fat storage. Is the Size of Your Waistline a Marker of Brain Health? Apparently, this hormone plays a role in depositing fat around your waist! Actual weight gain from fat is seen on a scale and doesnt go away by itself, Li says. When cortisol builds up in the body however, it can wreak havoc. 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). Though menopause affects all women differently, in general it tends to cause fat to be stored in the abdomen, rather than on the hips and thighs. A new counseling approach helps MS patients live with an unpredictable disease. It can interfere with your ability to work and participate in social or recreational activities. While small amounts of trans fat occur in nature, theyre mainly created for the food system by adding hydrogen to unsaturated fats in order to make them more stable and allow them to be solid at room temperature. Many countries, including the United States and Canada, have banned the use of trans fats in food products due to their adverse effects on health (31, 32, 33). 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. Is Coffee Good for Our Bodies and Brains? Last medically reviewed on September 14, 2021. Free Shipping with $120 spend for Local, $200 spend for International. We can and should assess integrity, unless we want to perpetuate toxic and parasitic leadership. But what you don't know isyour waistline is influenced by so many factors other than just caloric intake. Enter your email address below to start receiving my free weekly updates. "Low fiber, dehydration, certain medications, or even a lack of healthy gut flora can lead to poor digestion and constipation. Sugar-free or reduced sugar sodas contain artificial sweeteners that can increase the sweetness by a whopping, even though they dont contain calories, some, Don't Buy a Waist Trainer Until You've Read This. In 1998, 29 million people suddenly became overweight without gaining an ounce. 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). Sign up now and get a FREE copy of theBest Diets for Cognitive Fitness. When this occurs, muscles swell and retain fluids for a few days, and is a normal part of the recovery process.". Get the help you need from a therapist near youa FREE service from Psychology Today. A 2015 study found that abdominal massage is helpful in reducing malignant ascites, which is a buildup of fluid in your abdomen. The military press also works the medial deltoids in conjunction with the anterior deltoids. Yet it becomes less perplexing once you realize that other things can also contribute to belly fat, even when the rest of your body is relatively lean. Here are some of the more common triggers: Bowel obstruction and untreated ascites can both be medical emergencies. Although people have long anecdotally attributed mood changes to the weather, science has been slow to catch up. 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. These 11 healthy foods can help you burn fat. Patients with major depression, bipolar disorder, and schizophrenia improved substantially on a ketogenic diet.