10 Reasons Why You Might Be Gaining Belly Fat (2024)

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Genetics plays a role in body type.

You can't talk about your body size and structure without taking genetics into account.dr. Khalid Saeed, a doctor fromOsteopathic genetics, INSIDER told itGenetics certainly plays a role in where you store fat.

"If your family tree shows a tendency toward apple-shaped individuals, you may need to be extra careful about getting enough physical activity and limiting your calorie intake," he explained. So how do you know if that is the caseapple-shaped? Well, if you have oneIf you have a larger waist and tend to carry a lot of your weight around your midsection, chances are you are considered apple-shaped.

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Stress leads to increased fat storage.

Stress is a normal part of life. That said, it's important to find productive ways to manage stress so that it doesn't negatively impact your health

Registered dietitianMichelle ShapiroRD told INSIDER that one of the main causes of belly weight gain is stress, and to tackle the problem, you need to target stress first.

When you experience stress, cortisol (the fight or flight hormone) is released. Shapiro said that repeated excess circulating cortisol could lead to increased belly fat storage.

“Cortisol allows the body to mobilize fat and energy from other areas and send it to the stomach, where cortisol can make energy directly available to vital organs,” she explained.

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Too much sugar quickly leads to fat gain.

Shapiro explained that when our cortisol levels are high, we tend to crave sugar because our body wants quick energy in an emergency. However, this added sugar can increase central weight gain.

“So we get stressed, release cortisol, gain weight in our bellies and crave more sugar, eat more sugar and gain weight,” she said. Her suggestion? Get enough sleep, eliminate foods you may be intolerant to (including sugar), manage stress through mindfulness and meditation, and turn to something other than sugar (like friends) when you're feeling stressed or emotional.

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Proteins are important for balance.

If your diet doesn't include enough high-quality protein, you might see a few extra pounds find their way to your belly. The good news is that you can easily shift your macronutrients to increase your protein. "When you increase your protein intake, you can balance your blood sugar levels and at the same time reduce insulin levels, which promotes a much faster metabolism," says Vince Sant, head trainer atV Strimmel,told INSIDER.

Sant said protein also helps control hormones that increase your appetite, helping you lose weight naturally. How much protein do you need? Well, it depends on your activity level and body size. Contact a registered dietitian or check out one of thewebsites onlinewhich explains the protein requirement.

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Hormones can keep weight under control.

Around menopause, Sant notices that even people who carry most of their weight on their hips and thighs often notice that their bellies start to grow.

“A drop in estrogen levels, combined with a naturally slower metabolism as you age, is likely the cause,” he explained. “Building more muscle through strength training (and focusing on your core) can make a difference.”

Certain medications have side effects of weight gain.

One of the most common complaints when taking prescription drugs is weight gain, especially in the abdomen.Several medications can cause weight gainincluding antipsychotics, antidepressants, blood pressure lowering medications and medications for epilepsy or diabetes.

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Processed foods can lead to inflammation.

We are surrounded by highly processed foods at the grocery store, our favorite restaurants, coffee shops, and employee lounges at work. Registered dietitianRachel primaRD told INSIDER that aA high intake of highly processed foods, especially those high in fructose sweeteners such as high fructose corn syrup, can cause weight gain in your stomach.

In addition to highly processed sugars like high fructose corn syrup, Fine said trans fats (commonly found in packaged baked goods) can also increase inflammation, which can cause insulin resistance and the accumulation of belly fat.

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Polycystic ovarian syndrome is characterized by higher than normal testosterone levels.

Polycystic ovary syndrome(PCOS) is a hormonal condition that affects many people with ovaries. Saeed said people with PCOS may have higher testosterone levels than normal and subsequently gain weight.

"It is thought that these high levels of testosterone may cause this typical 'male' pattern of weight gain," he explained. He recommended talking to your doctor if you suspect you have this condition.

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Lack of sleep can slow down the metabolism.

It's no secret thatthe average American doesn't get enough sleep. But if you're starting to get bigger around your waist, you might want to take your sleep or lack thereof into account.

zei SaeedSleeping five hours or less per night has been linked to an increase in belly fat. “Lack of sleep slows down your metabolism to conserve energy and encourages our bodies to store fat,” he explained.

Interestingly, he also pointed out that more than eight hours of sleep can also lead to weight gain. "We're not sure why this happens, but the most common explanation is that more time in bed means less time being active," he added.

Everyone's sleep needs are different. However, the right amount of sleep usually lies somewhere in betweenseven to nine hours a night.

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Food sensitivities can be evidenced by weight gain.

Can a Food Sensitivity Make You Gain Weight? Registered dietitian,Courtney MosserRD, CSO, LDN, CLT, concierge dietitian at IV Lounge Orlando told INSIDER that you may be sensitive to certain foods without even knowing it.

"That's because, unlike food allergies, food sensitivities are usually limited to digestive issues (such as bloating, inflammation, lethargy) and symptoms don't always appear right away, making it even more difficult to figure out which ingredients your body needs. to upset. .” she said.

Mosser recommended taking a food allergy test and using that information to create a comprehensive food reintroduction plan.

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