Limit added sugar intake; SSBs contribute to excess calories & visceral fat. Choose water, unsweetened coffee/tea & whole foods.
Alcohol: Moderation has heart benefits (red wine). Excess leads to inflammation, liver disease, cancer, and weight gain. CDC: 1-2 drinks/day max.
Trans fats, artificially made, harm health causing inflammation, heart disease, cancer. Avoid them; check labels despite bans in some countries.
Sedentary lifestyle, prolonged sitting, and limited physical activity increase health risks and abdominal fat. Aim for 150+ mins/wk activity.
Adequate protein supports weight management: promotes fullness, muscle growth, and reduces belly fat. Include lean meat, tofu, eggs, beans for high quality protein.
Menopause shifts fat storage from hips/thighs to abdomen due to estrogen drop. Estrogen therapy may help. Consult healthcare pro/dietitian.
Gut bacteria affect health; imbalance may lead to diseases like diabetes, obesity. Probiotics may help reduce body fat, but more research needed. Diet impacts gut health.
Cortisol, the stress hormone, affects weight. Chronic stress can lead to visceral fat accumulation and unhealthy eating habits. Manage stress for health.
Fiber is vital for health & weight management. Soluble fiber reduces belly fat. High-fiber whole grains are beneficial; avoid refined carbs (87-89).
Genes play a key role in obesity risk & fat distribution. Some genes affect leptin, an appetite-regulating hormone. More research needed.
Inadequate sleep linked to weight gain due to increased food intake, hormonal changes, inflammation, and sleep disorders like sleep apnea.