Eating a lot of trans fats, sugary foods, and low protein can disrupt metabolism, cause inflammation, and lead to obesity.
Abuse of sugary foods and drinks
Foods that can be high in sugar include baked goods, cakes, muffins, pre-packaged foods, soft drinks, etc. Diets high in sugar are associated with increased visceral fat. For example, drinking two 480 ml bottles of soda in one day adds up to 384 calories and 104 g of sugar, causing excess calories in a day, easily storing visceral fat.
Everyone can still enjoy sweets but should limit them. Drink filtered water, unsweetened coffee and tea, and whole foods to maintain a healthy weight.
Alcohol
Drinking too much alcohol can lead to inflammation, liver disease, some types of cancer, excessive weight gain, and many other health problems. The US Centers for Disease Control and Prevention (CDC) recommends that men have no more than one drink and women no more than two drinks a day, and it’s best not to drink alcohol.
Alcohol contributes to increased belly fat due to its sugar content and high calorie content (7 calories per gram). People who drink a lot of alcohol have poorer judgment and consume more low-nutrition foods. This drink changes hormones related to hunger and fullness, increasing cortisol, promoting the formation of belly fat.
People who drink alcohol are less likely to be physically active during the day and after drinking. Alcohol abuse leads to poor sleep quality, associated with high body mass index (BMI) and increased fat storage.
Eat lots of trans fats
Foods with trans fats can cause inflammation, leading to obesity. You should limit fast food and baked goods such as muffins and crackers. Replace trans fats with healthy whole grains, monounsaturated fats, and polyunsaturated fats that are more beneficial for your health.
Eat less protein
A high-protein diet promotes weight loss and prevents weight gain by increasing feelings of fullness. The body takes longer to digest protein compared to other macronutrients. Protein also supports muscle repair and growth, contributes to boosting metabolism and burning more calories at rest. High quality protein sources at every meal such as lean meat, poultry, tofu, eggs, nuts, beans…
Menopause
During menopause, estrogen levels in the body decrease significantly. This period may affect women differently, but it often causes fat to accumulate in the abdomen rather than the hips and thighs.
Imbalance of intestinal bacteria
Intestinal microflora imbalance occurs when beneficial bacteria decrease and harmful bacteria increase, increasing the risk of developing heart disease, type 2 diabetes, obesity, and weight gain. An imbalance between good and bad bacteria can cause cross signals from the brain when the body feels hungry or full. Women can crave food and eat continuously for a long time, leading to excessive weight gain and obesity.
A diet high in fiber, vegetables and whole foods… helps keep the intestines healthy. Dairy products such as milk, yogurt, cheese contain beneficial bacteria such as bifidobacteria, lactobacilli.
Not getting enough sleep
Short or poor quality sleep often leads to weight gain, including the accumulation of belly fat. Many potential causes of being overweight due to lack of sleep include increased food intake to compensate for lack of energy, changes in hunger hormones, inflammation and lack of physical activity due to fatigue.