I eat little, but my stomach grows. Causes of belly growth

Causes of fat in the lower abdomen

To begin with, let us remember that the abdomen is the location of many vital organs of the reproductive, urinary and digestive systems. They need protection from mechanical injuries and temperature changes. Therefore, the formation of a lipid layer consisting of adipocytes comes to the rescue.

Adipocytes are the cells that make up adipose tissue. They contain receptors that accept nutrients. Substances penetrate cells easily, but leaving them is much more difficult.

If there are no problems with excess weight, then everything is fine. But, if your waist size begins to grow, it means that adipocytes begin to actively increase in number, and they know no boundaries. Their growth puts pressure on the blood vessels, disrupting the activity of the circulatory and lymphatic systems, which disrupts local nutrition and causes considerable harm to organs. The problem gradually turns from an aesthetic one into a serious medical one.

You've probably noticed that overweight men lose weight much easier and faster. Nature itself made sure that the female body accumulates and stores more fat reserves. Because a woman is the continuer of the family. Her body must be a source of nutrients not only for her full functioning, but also for the proper development and bearing of a child.

What are the reasons for the development of belly fat?

• Genetics. Heredity is a lottery. No one knows who inherited a certain gene or from whom. But, if there are obese people in the family, then it is better to take care of your figure without waiting for excess weight to appear. You need to eat right, exercise and spend more time outdoors.
• Stressful situations. Constant nervous excitement, psychological trauma, depression, apathy - all this contributes to the further accumulation of subcutaneous fat. It often happens that a person tries to “seize” problems. Satiety and absorption of food gives a feeling of imaginary security. In fact, instead of eating your favorite desserts, it is better to calm down, get some sleep, take a walk in the park, and chat with friends in a free environment.
• Hormonal disorders. Malfunctions in the functioning of the endocrine system are influenced by many factors: diseases, apathy, stress, climate change, puberty. The accumulation of subcutaneous fat is one of the clearest symptoms of hormonal dysfunction. If this is the reason, then you will not be able to cope without the help of specialists. If you gain weight, it is recommended that you first visit an endocrinologist to get tested and make sure that the problem is not a hormonal imbalance.
• Changes associated with age. As the body ages, the rate of accumulation and breakdown of fat reserves changes. Men and women experience a slower metabolism. This is especially true for women during menopause: the synthesis of progesterone and estrogen slows down.

Why does the belly grow at the bottom? Causes of abdominal enlargement

The clinical sign under consideration refers to manifestations not only of obesity resulting from poor nutrition, but also of such serious diseases as cirrhosis of the liver or intestinal obstruction.

The following pathological conditions, accompanied by additional symptoms, lead to an enlarged abdomen.

1. Ascites. It is the accumulation of transudate in the abdominal cavity due to toxic damage to the peritoneum. As a result of increased production and slow absorption of ascitic fluid by the peritoneum, an increase in the circumference at the level of the navel is noted.
2. Cirrhotic liver damage. Manifested by spider veins and liver growth.
3. Oncological diseases of the abdominal cavity and pelvis. At stages 3-4, a large tumor conglomerate is detected.
4. Right ventricular heart failure. Manifested by portal hypertension (dilation of the veins of the esophagus, abdominal wall, hepatosplenomegaly and ascites).
5. Intestinal obstruction. Develops as a result of a decrease in the intestinal lumen due to a tumor, adhesions, diverticula or affected surrounding organs. Symptomatically, obstruction is manifested by pain, difficulty passing gas, constipation, nausea and vomiting. The higher the obstruction in the intestines is located, the sooner vomiting will occur. Initially, the vomit consists of gastric contents, then intestinal contents.
6. Peritonitis. Bloating occurs due to toxic intestinal paresis as a result of penetration of intestinal contents into the abdominal cavity or perforation of a hollow organ. Peritonitis is manifested by pain, decreased blood pressure, rapid heartbeat, pale skin and increased sweating.
7. Abdominal obesity. It is promoted by metabolic disorders, endocrine pathology, and poor nutrition.
8. Weakness of the abdominal muscles.

The dangers of abdominal fat

The formation of a “tummy” in women is associated with physiology. As she grows up, the girl’s body changes, because nature has taken care of creating the most comfortable conditions for the baby’s development. This is where the fat layer comes in handy, creating protection for the fetus. The fat layer in women is formed directly under the skin; to assess the size of the lipid layer, just grab the protruding fold.

The male body stores fat in a different way. It accumulates mainly near internal organs. This is abdominal fat. It is hormonally active, therefore it helps increase appetite. Because of this, fat reserves increase, squeezing internal organs. This is how their functions are disrupted.

Doctors recommend that men begin to fight fat when their waist size exceeds 94 cm. An overdeveloped lipid layer even negatively affects life expectancy. For women, the situation is somewhat simpler, but if your waist circumference is more than 80 cm, then you should immediately start getting rid of the extra centimeters. It’s a good idea to identify the cause and choose the appropriate method of combating excess weight, and only a doctor can handle this.

How to prevent belly enlargement

The causes of a large belly should be determined. If obvious problems, such as food intolerances, are causing bloating, a person can contact her directly.

Other basic procedures include:

Diet

A healthy diet is critical to losing weight.

People should avoid junk food and high sugar foods by focusing on portion control. Eating a variety of healthy foods in small quantities is key. Lean meats, eggs and fish provide protein, while whole grains, potatoes and fruits provide healthy carbohydrates. People can also consume fibrous vegetables as they improve digestion.

Reducing your alcohol intake will also help shrink your belly fat.

Exercises

You can combine regular exercise with a healthy diet for maximum benefits. A person who leads a sedentary lifestyle can take daily walks.

Other helpful steps include:

• don't sit in one place for a long time
• use a standing workstation
• take the stairs instead of the elevator
• walk or bike as much as possible

If intense exercise is too challenging, you can try swimming, yoga, tai chi or Pilates.

Stay hydrated

People should consume about 2 liters of water every day. Water helps digestion and burns calories. Dehydration also leads to increased cortisol levels and additional stress.

Dream

Lack of sleep can lead to additional weight gain. As with exercise and diet, sticking to a routine is important. People should sleep eight hours every night.

Ways to remove hormonal belly

Remember, you won’t be able to get rid of a hormonal belly quickly. Not a single technique that promises to get rid of it in a few days works in practice. The fact is that fats accumulate quickly, but are broken down six times slower. Therefore, if on a strict diet you manage to get rid of the volumes, then after the restrictions are lifted, they will also quickly return. Here are several effective methods that, together, with long-term and regular use, will help solve the problem of excess weight.

Massage

It is necessary to massage those areas that are problematic. Movements can be performed with your hands or using massage equipment. Massage helps remove toxins, waste, improve the outflow of excess fluid, microcirculation, and reduce the “orange peel”.

Normalization of nutrition

The basis of proper weight loss is a balanced diet. Correction of nutrition normalizes the activity of the intestinal tract. You should avoid fatty, fried, salty, smoked, sweet, baked goods, and fast food. Include more fresh vegetables, fruits, grains, and lean meats in your diet.

The diet should contain 50% healthy carbohydrates, 30% fats, 20% proteins. The latter are a source of amino acids for building muscle tissue. And the right fats help maintain a feeling of fullness for a long time, so overeating will be excluded.

It is important to make such a menu not a temporary stage in life, but a habit. It must be preserved forever, otherwise, after returning to a normal diet, the kilograms will return, and the work will be in vain.

Cheerful mood

It is important to maintain a positive mood and succumb to depression. When stressed, the concentration of cortisol in the blood increases, which promotes the penetration of sugar into the bloodstream to generate energy to save the body. And in the absence of sports in life, energy has nowhere to go, so it turns into fat reserves.

Regular bad mood provokes the deposition of fats near the liver in order to quickly obtain energy in a new stressful situation. It turns out that strategic reserves are localized in the abdominal area.

Therefore, it is important to learn to control your own emotions and avoid stressful situations. You can try breathing exercises, yoga or meditation.

Normal sleep

Disturbed sleep is perceived by the body as stress. Therefore, cortisol levels increase again. Experts recommend adjusting your sleep schedule. You need to sleep at least eight hours a day.

Drinking regime

A properly formed drinking regime helps to get rid of excess volumes. A glass of water will temporarily quench your hunger, and the optimal amount of fluid consumed will actively remove toxins from the body and speed up metabolism.

Some people advise drinking a couple of glasses of warm water before breakfast to speed up metabolic processes. Before each meal, drinking a glass of liquid helps reduce the amount of food you eat.

Turn on your fat burners

There is a special type of hormones that activate fat loss. They are called catecholamines. And growth hormone helps release fat from reserves and convert it into energy. Adrenal hormones have the same properties: adrenaline and norepinephrine.

To activate them, you need to perform high-intensity interval training or consume foods or medications containing magnesium.

Physical activity

By following proper nutrition, fat will not disappear on its own. Physical activity will help tone your muscles and skin. Don't want your skin to become loose and your belly to sag? Then find free time for a bike ride, swimming pool or hula hoop. You can do exercises that you like.

Working out the oblique and rectus abdominal muscles will form a beautiful waist.

Basic aspects of losing weight

It is possible to normalize your metabolism and quickly remove fat from your tummy, but you will have to try hard to do this. Proper weight loss is based on several principles:

• consultation with a specialist about chronic diseases and preparation of a correct diet;
• cleansing the body of waste and toxins;
• adjusting the diet;
• physical exercise;
• if necessary, consultation with a psychologist and hormonal therapy.

Let's look at each aspect in more detail.

Consultation with a specialist

If you cannot get rid of excess weight, the fat layer does not disappear from the sides and waist, the reason may be a metabolic disorder. It is worth contacting a specialist to start fighting fat deposits correctly.

Since hormonal changes in women after 50 are caused by impaired ovarian function, it is worth contacting a gynecologist who will offer to donate blood and monitor the process of changes in the concentration of estrogen and progesterone. If one of your friends or acquaintances was prescribed hormonal medications and they helped correct the problem, this does not mean that the medicine is right for you. Only a doctor can decide exactly how to correct a hormonal disorder based on thorough examinations.

It would be a good idea to contact a nutritionist, since it is easy to read advice on proper nutrition, but not to create a diet yourself. Having determined the type of obesity and finding out the percentage of muscle and body fat, the nutritionist will choose a gentle but effective diet. It will not help you get rid of belly fat in 2 weeks; you need to switch to this type of diet for life, but the results in this case will last for a long time without the risk of the woman returning extra pounds again.

Slag removal

Some sincerely believe in the harm of toxins and in the fact that the remnants of digested food do not leave the body completely, being absorbed back into the intestines after some time and poisoning the body. Others believe that this is all a myth and that the gastrointestinal tract does an excellent job of cleaning and does not require additional “doping.” Whatever the truth, detox shakes and diets are extremely popular.

The following methods will help you cleanse your intestines and lose weight:

1. Cleansing enemas with decoctions of medicinal plants. They cannot be done often, so as not to disturb the microflora, optimally once a week or a week and a half.
2. Use mild laxatives, preferably herbal ones. Do not overuse medications; follow the rules of administration specified in the instructions.
3. Consuming a mixture of ground dried fruits and honey, which has a mild laxative effect.
4. Colon cleansing in medical institutions using special equipment.
5. Eating vegetables rich in fiber (cabbage, carrots, beets), fermented milk products and citrus fruits.

Before starting a colon cleanse course, consult your doctor about the methods you choose. Based on the examination, the doctor will select the best options for gentle bowel cleansing.

Adjusting your diet

A flat tummy is unthinkable without proper nutrition. The more you load your stomach with harmful and high-calorie foods, the more your sides grow and your waist increases. After forty, the body begins to change; the usual diet can play a cruel joke. If at the age of 20 calories are consumed quickly, then with age you will need to reduce the caloric content of your diet by almost 2 times.

Fat will go away and your stomach will become flat if you eat according to the following principles:

• we drink at least 1.5 liters of water per day, we drink a glass of liquid in the morning on an empty stomach;
• remove fatty, sweet and starchy foods;
• replace sweets with fruits;
• eat more fiber;
• don’t forget about dairy products;
• We choose lean meat, do not fry, but boil, stew or steam;
• We try to eat 5 times a day in small portions: breakfast, a small snack, lunch, another snack and dinner;
• we start a useful habit of doing fasting days once a week;
• do not eat 3 hours before bedtime;
• We stretch out the eating process for 20 minutes so that the body has time to feel full;
• Chew each piece thoroughly to make the food easier to digest.

The rules are simple, you just need to take it and learn to follow them every day. Sometimes you can allow yourself to eat a little of your favorite but unhealthy food. If you constantly keep a tight rein on yourself, this method of losing weight will not be effective either physically or psychologically.

Physical exercise

The diet has been adjusted, but the body has nowhere to put calories, which age-related changes in the body persistently turn into belly fat. If a woman has a sedentary job, then the situation can become catastrophic. To prevent the appearance of a saggy, flabby belly, you need to move and do exercises as much as possible. Even regular walks are enough. If your workplace is close to home, walk there. Many women after fifty years practice Nordic walking, lose weight and feel much better after training. Isn't this a reason to buy special poles and go to the park?

Swimming, yoga, and Pilates give no less good effect. You can sign up for dancing by choosing the ideal direction for yourself. If you want to try working out in the gym, contact a professional trainer, he will create a suitable exercise program.

Exercises against hormonal belly

Any exercises must be chosen correctly. The main condition is regular training. We have prepared a list of several effective exercises:

• Scissors. Exercise helps get rid of fat deposits in the lower abdomen. Lie on the floor with your hands under your buttocks. Try to press your back as close to the floor as possible. Position your legs at a 45° angle. Lower them slowly one at a time. You need to do 20 repetitions.
• Drawing. Starting position: lying on your back. Place your hands under your head. With each leg in turn, draw figurative numbers from 0 to 9. The exercise will help eliminate the roll on the stomach.
• Leg lift. The starting position is similar to the previous ones, only the arms should be placed along the body. Raise both legs at the same time to 60°. Fix the position for a couple of seconds, release your legs down without bending your knees;
• Vacuum - helps remove internal fat with regular repetitions. Sit on your knees with your heels tucked under you. Place your hands on your hips, exhale as much as possible, drawing in your stomach. Hold the position for a couple of minutes;
• Twisting. Sit down on the floor with your hands behind your back and lean on the floor. The legs should be positioned as straight as possible. Pull them to your chest one at a time. You must do at least 8 repetitions.

Big belly, but she is slim - reasons

As a rule, this description of appearance refers to people with celiac disease (one of the forms of enteropathy). This disease is caused by intolerance to gluten (a protein in grains). If a person is slim, but at the same time has a round belly, this is a reason to undergo examination to identify this disease. If the diagnosis is confirmed, the patient is prescribed a lifelong gluten-free diet.

A large belly and slender legs are also characteristic of the “apple” body type. In this case, fat accumulates in the upper part of the body. Abdominal training will help partially tighten your stomach, says komy-za30.ru.

But you shouldn’t be ashamed of such a figure; you need to be able to correctly emphasize it. You should not wear tight blouses and dresses; it is better to give preference to spacious tunics and midi skirts, focusing on slender legs.

Expert opinion

Our women often strive to quickly lose extra pounds: they look for proven weight loss recipes, go on low-calorie strict diets, drink “magic pills,” and starve the body. And some people lose weight at the same time. But after some time they gain even more weight. And the main secret lies in the fact that a person simply must expend more calories than he consumes. A balanced diet and exercise are what will ensure weight loss! After all, by actively pumping up your muscles in the gym and eating delicious buns in the evening, you won’t be able to lose weight. By training, a person builds muscle, but fat remains. Therefore, it is important to monitor your diet. Don't follow the advice that the Internet is full of. Seek help from a specialist nutritionist and fitness trainer and you will be happy!

Poor diet as the cause of a big belly

The cause of an enlarged belly can be gas formation caused by certain foods. In addition, an incorrect diet triggers many unfavorable processes:

• Beer abuse. This drink makes your belly grow by leaps and bounds. Beer contains estrogens, and sometimes beer lovers have a belly that is disproportionate in size to the rest of the body.
• Drinking Diet Coke. After it, you usually want to eat even more, which leads to excess calories.
• Magnesium deficiency. This element controls the level of sugar and insulin; if it is not enough, metabolism is disrupted.
• Abuse of semi-finished products. The chemicals contained in these products provoke the release of insulin, and also lead to a deterioration in digestion, metabolism and other processes. Monosodium glutamate, a flavor enhancer, leads to eating huge portions and stretching the stomach. And refined, low-quality fats only make the situation worse.

Abuse of carbonated drinks, cabbage, nuts and beans also does not lead to good health. These products cause gas formation and flatulence, which contribute to a significant increase in the abdomen.

Poor nutrition is a common group of causes of abdominal enlargement. More than 80% of the population regularly violate diet rules and suffer from digestive disorders accompanied by severe bloating.