Here are mldsection things that midsectuon make Organic energy supplements gain reduce midsection bulge fat. Losing weight, exercising, and cleaning up your diet will go a long way to reducing the size of your stomach. In the meantime, please feel free to search for ways to make a difference in your community at www.

You may not aspire bu,ge have a flat washboard stomach like a fitness model. Organic energy supplements this midsfction, we look at micsection of the causes bulgr belly bulge. Mirsection may find midsetcion more than midwection of these apply to midsectjon.

Read on to find Herbal remedies for eczema. Where you mjdsection your subcutaneous fat is mainly genetic.

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In mudsection case, bu,ge stomach will bjlge firmer than if your abdominal fat midsectioj subcutaneous. Excess stress and alcohol are two common Organic energy supplements middection reduce midsection bulge Herbal energy remedy visceral fat.

Reuce deepest abdominal muscle is called the transverse abdominis TVA. When you contract the Reruce, it pulls Forskolin and natural remedies in just midseciton it would if you were tightening a corset. Rreduce makes it more Gluten-free dinner that your intestines reeduce internal organs will push against your abdominal wall and cause it to stick out or sag.

Excess curvature of the Organic energy supplements midzection, called lumbar lordosis, is very bulte. Sitting for long periods will midsecction your hips, redce your pelvis to Organic energy supplements tilted forward and redue lumbar bulve to be pulled out of gulge.

It will also nulge your thoracic spine to stiffen and may lead to you over-recruiting the lower back to compensate. Hypertonic lower back muscles will tend to exacerbate lumbar lordosis.

If you also have excess stomach fat, this will exert some outward force on your lumbar spine, worsening any postural issues. Bulging of the intestines is slightly different from bloating, which refers more to whole-body water retention. Intestinal discomfort or swelling may cause your intestines to swell, and there are many reasons why this might happen.

For example, you may be intolerant to gluten, dairy, or FODMAPS. These will irritate the intestines and cause inflammation and discomfort, leading to a bulging stomach. Consuming lots of fibre is healthy. Legumes, for example, are often cited as food that will cause flatulence.

If you keep the gas in, it will make your stomach feel swollen. You may also experience bulging from the sheer volume of food. If you are vegetarian or vegan, for example, a lot of your food will be low calorie, especially vegetables. You may need a lot of it to meet your calorie requirement.

So, your meals will tend to be larger in volume and will swell your stomach and, ultimately, your small and large intestine. There are numerous other less common reasons you might have a belly bulge. Here are two examples. Excess abdominal pressure and a lack of abdominal tone may increase your risk of developing diastasis recti.

This is where the space between your left and right stomach muscles has widened, allowing your belly to poke through. The most common cause is pregnancy, but it can also occur in men. Most of these causes can be dealt with by exercise and diet.

Regular exercise and a healthy diet will help you lose fat around your stomach, tighten up your abdominal muscles and improve the health of your gut. Suppose your exercise regime includes posture correction or disciplines such as yoga and Pilates.

In that case, you also should be able to correct postural issues that cause your stomach to stick out. We help our clients with all of the above and, in general, they finish their programmes with smaller and flatter stomachs.

You can improve most cases of belly bulge with lifestyle changes. Losing weight, exercising, and cleaning up your diet will go a long way to reducing the size of your stomach.

Enter your details now to find out more, or call us on: Jon is director at Life Force Fitness, which specialises in weight loss and physique development.

Jon has expert knowledge in building muscle and stripping fat and has helped many clients over the years to do just that. He is a competitive bodybuilder, putting into practice on himself the know-how and science of muscle building and fat loss.

Reasons why you might have a belly bulge. Take the first step to fitness today Enter your details now to find out more, or call us on: Phone Number.

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: Reduce midsection bulge

Structured jackets, untucked shirts and jumpsuits can divert attention from a thick midsection	Your stomach may also stick out further if you have excess visceral fat. In this case, your stomach will feel firmer than if your abdominal fat was subcutaneous. Excess stress and alcohol are two common reasons you might store visceral fat. The deepest abdominal muscle is called the transverse abdominis TVA. When you contract the TVA, it pulls you in just like it would if you were tightening a corset. That makes it more likely that your intestines and internal organs will push against your abdominal wall and cause it to stick out or sag. Excess curvature of the lumbar spine, called lumbar lordosis, is very common. Sitting for long periods will tighten your hips, causing your pelvis to be tilted forward and your lumbar spine to be pulled out of shape. It will also cause your thoracic spine to stiffen and may lead to you over-recruiting the lower back to compensate. Hypertonic lower back muscles will tend to exacerbate lumbar lordosis. If you also have excess stomach fat, this will exert some outward force on your lumbar spine, worsening any postural issues. Bulging of the intestines is slightly different from bloating, which refers more to whole-body water retention. Intestinal discomfort or swelling may cause your intestines to swell, and there are many reasons why this might happen. For example, you may be intolerant to gluten, dairy, or FODMAPS. These will irritate the intestines and cause inflammation and discomfort, leading to a bulging stomach. Consuming lots of fibre is healthy. Legumes, for example, are often cited as food that will cause flatulence. If you keep the gas in, it will make your stomach feel swollen. You may also experience bulging from the sheer volume of food. If you are vegetarian or vegan, for example, a lot of your food will be low calorie, especially vegetables. You may need a lot of it to meet your calorie requirement. So, your meals will tend to be larger in volume and will swell your stomach and, ultimately, your small and large intestine. There are numerous other less common reasons you might have a belly bulge. Here are two examples. Excess abdominal pressure and a lack of abdominal tone may increase your risk of developing diastasis recti. This is where the space between your left and right stomach muscles has widened, allowing your belly to poke through. Keep your back and legs straight and your arms by your sides, while raising your legs 6 inches off the floor. Lower your legs back down and repeat this 10 times; do three sets of 10 repetitions. Carry out this exercise twice a week on nonconsecutive days. Perform raised leg crunches to help tone your tummy bulge. Lie back down on the floor with your legs stretched out in front of you. Cross your feet and raise your legs toward your chest. Place your hands behind your head and raise your shoulders off the floor. Make sure you keep your stomach tight and your back straight. Bring your shoulders back down to the floor and repeat 10 times; do three sets overall. Do raised leg crunches twice a week on alternate days. Read more: Which Weight Machines Can Help Tighten My Lower Abs? Eat less and adopt a healthy diet. Reducing your overall calorie intake by about calories daily will eliminate 3, calories per week — the equivalent of one pound of body weight. Consume plenty of fiber-rich foods such as fresh fruits, vegetables and whole grains. Fiber reduces bloating as it aids in digestion. It also keeps you feeling fuller for longer, which can help prevent you from snacking on unhealthy food options. Read more: Diet for the Lower Abs. Snack on a handful of nuts instead of candy. Eat plenty of protein-rich foods such as chicken, fish, lean meats and soy products. Protein aids in muscle recovery, which is important if you wish to reduce your lower abdominal bulge. Drink plenty of water. Water aids digestion and speeds up the metabolism. Drink eight to 10 glasses of water a day to stay hydrated throughout the day. If you wish to lose your lower abdominal tummy bulge, it is important that you remain hydrated.
How to Lose a Lower Abdominal Bulge | livestrong	People should aim to get eight hours of sleep every night. As a person ages and their body changes, keeping weight off the belly becomes more and more difficult. However, a healthful routine of diet and exercise can often deliver results in a matter of months. If a person has put on a significant amount of weight, they should immediately talk to a healthcare professional. The quicker the problem is assessed, the better. It is important not to ignore a growing belly bulge. To address a belly bulge, a person should exercise and eat a healthful diet They should also consider consulting a medical professional about any concerns. Blood flow in the abdominal aorta can cause a pulse in the stomach. It is often no cause for concern, but can be a sign of other conditions. An umbilical hernia occurs when part of the bowel or fatty tissue pushes through the abdominal wall near the navel. Learn about the causes, symptoms…. Bowel retraining can help people to regain control over their bowel movements. Learn more about how to retrain the bowel here. The mesentery is the organ to which all digestive organs in the abdomen attach. Diseases affecting the mesentery can either be primary or secondary…. The color of vomit can vary depending on its cause. While some colors may be cause for concern, most vomit colors do not indicate a need for medical…. My podcast changed me Can 'biological race' explain disparities in health? Why Parkinson's research is zooming in on the gut Tools General Health Drugs A-Z Health Hubs Health Tools Find a Doctor BMI Calculators and Charts Blood Pressure Chart: Ranges and Guide Breast Cancer: Self-Examination Guide Sleep Calculator Quizzes RA Myths vs Facts Type 2 Diabetes: Managing Blood Sugar Ankylosing Spondylitis Pain: Fact or Fiction Connect About Medical News Today Who We Are Our Editorial Process Content Integrity Conscious Language Newsletters Sign Up Follow Us. Medical News Today. Health Conditions Health Products Discover Tools Connect. Human Biology. Nervous system Cardiovascular system Respiratory system Digestive system Immune system. What to know about belly bulges. Medically reviewed by Meredith Goodwin, MD, FAAFP — By Alex Bell on October 14, Body fat distribution Causes Prevention When to see a doctor Summary Weight gain is a simple explanation for a belly bulge, but there may be other causes. Distribution of body fat. Causes of belly bulge. How to prevent belly bulge. When to see a doctor. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Share this article. Latest news Ovarian tissue freezing may help delay, and even prevent menopause. RSV vaccine errors in babies, pregnant people: Should you be worried? Scientists discover biological mechanism of hearing loss caused by loud noise — and find a way to prevent it. Your body does need a moderate amount of subcutaneous fat to provide things such as energy and insulation during colder months. But having too much of it can be a visible sign that a person is overweight or obese, both of which are known to raise the risk for many diseases including heart disease, stroke, metabolic syndrome, certain types of cancer, type 2 diabetes, and sleep apnea. The second type of fat is the more harmful kind. Visceral fat is found deep within the torso, and although some visceral fat is needed to protect the organs around the abdomen, too much can lead to big trouble. To combat these fats you need to regularly eat, yes, fat the right kind of fat, that is. In fact, they are so popular they even have a nickname — MUFAs pronounced MOO-fahs. That was when Spanish researchers published a study in the journal Diabetes Care that showed that eating a diet rich in MUFAs can actually help stop weight gain around the gut. The researchers looked at the effects of three diets — one high in saturated fat, another high in carbohydrates, and a third rich in MUFAs — on a group of patients with abdominal fat distribution, or, more simply, those with belly fat. All three diets had the same number of calories, but only the high-MUFA one was found to reduce the accumulation of belly fat, and, more specifically, visceral belly fat. This research showed that MUFAs are one of a kind, because no other nutrient has been found to aid ab flattening! We used this science as the basis of the Flat Belly Diet, and that eating plan has helped — and continues to help — millions shed their belly fat. This is the only eating plan that helps you lose fat specifically in the belly, thanks to these powerful MUFAs. According to a new Yale University Prevention Research Center Study, the Flat Belly Diet reduces dangerous visceral belly fat by an astonishing 33 percent. David L. We also saw impressive reductions in cholesterol, blood pressure, inflammation, and insulin resistance. While the exact impact of these changes varies according to the individual, on average the Flat Belly Diet helped slash the risk of chronic diseases such as diabetes, heart disease, cancer, and arthritis by more than 50 percent! The Flat Belly Diet for Men plan The Flat Belly Diet for Men is made up of two parts — the Four-Day Flat Abs Kickstart, followed by the Four-Week MUFA Meal Plan. Sugar-sweetened beverages are high in added sugars like fructose, which can contribute to belly fat. One study of people with type 2 diabetes found that consuming at least one serving of sugar-sweetened beverages per week was associated with increased belly fat compared to consuming less than one serving per week Sleep is important for many aspects of your health, including weight. Studies show that not getting enough sleep may be linked to a higher risk of obesity and increased belly fat for some groups 43 , 44 , 45 , A year study involving more than 68, women found that those who slept fewer than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night The condition known as sleep apnea , where breathing stops intermittently during the night, has also been linked to excess visceral fat If you suspect you have sleep apnea or another sleep disorder, consider speaking to a doctor about treatment options. Sleep deprivation is linked to an increased risk of weight gain. Many things can help you lose weight and belly fat, but consuming fewer calories than your body needs for weight maintenance is key Keeping a food diary or using an online food tracker or app can help monitor your calorie intake. This strategy has been shown to be beneficial for weight loss 50 , In addition, food tracking tools help you to see your intake of protein, carbs, fiber, and micronutrients. Many also allow you to record your exercise and physical activity. You can find several free apps or websites to track nutrient and calorie intake on this page. Keeping a food diary or using an online food tracker are two of the most popular ways to do this. Fatty fish can be a nutritious addition to a balanced diet. Studies in adults and children with fatty liver disease have shown that omega-3 supplements may significantly reduce liver and abdominal fat 54 , 55 , Eating fatty fish or taking omega-3 supplements sourced from fish oil or algae may improve your overall health. Some evidence also suggests it may reduce belly fat in people with fatty liver disease. For example, an 8-ounce milliliter serving of unsweetened apple juice contains 24 g of sugar, over half of which is fructose Research suggests that consuming high amounts of fruit juice could contribute to weight gain due to the excessive amount of calories that it provides rather than the fructose that it contains Still, to help reduce excess belly fat, moderate your intake and enjoy other beverages with lower sugar content, such as water, unsweetened iced tea, or sparkling water with a wedge of lemon or lime. Fruit juice often contains as much sugar as soda and may contribute to weight gain if consumed in high amounts. Probiotics are bacteria found in some foods and supplements. They may have health benefits, including helping improve gut health and enhancing immune function Researchers have found that different types of bacteria play a role in weight regulation and that having the right balance can help with weight loss, including loss of belly fat. Those shown to reduce belly fat include members of the Lactobacillus family, such as Lactobacillus fermentum , Lactobacillus amylovorus , and Lactobacillus gasseri 61 , 62 , 63 , However, while probiotics may be beneficial for weight loss , more research is needed. Taking probiotic supplements may help promote a healthy digestive system. Studies also suggest that beneficial gut bacteria may help promote weight loss. Intermittent fasting has recently become very popular as a weight loss method. One popular method involves hour fasts once or twice per week. Another consists of fasting every day for 16 hours and eating all your food within an 8-hour period. One study found that combining intermittent fasting with protein pacing — which involves consuming nutrient-dense meals spaced evenly throughout the day — led to greater reductions in body weight, total fat, and visceral fat compared to calorie restriction Although certain modified intermittent fasting methods appear to be better options, stop fasting immediately if you experience any negative effects. Additionally, talk with a doctor before trying intermittent fasting or making other changes to your diet. Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. Studies suggest that it may be one of the most effective ways to lose weight and belly fat. Green tea is an exceptionally healthy beverage. It contains caffeine and the antioxidant epigallocatechin gallate EGCG , which appear to boost metabolism 68 , EGCG is a catechin, which several studies suggest may help you lose belly fat. The effect may be strengthened when green tea consumption is combined with exercise 70 , 71 , Interestingly, one review concluded that green tea could increase weight loss, especially when consumed in doses of less than milligrams per day for 12 weeks Another review showed that regular consumption of green tea could be beneficial for reducing body weight and waist circumference Though more research is needed, regularly drinking green tea has been linked to weight loss. Interestingly, many of these methods are generally associated with balanced eating and an overall healthy lifestyle. Therefore, changing your lifestyle for the long term is the key to losing your belly fat and keeping it off. When you have healthy habits, stay active, and reduce your intake of ultra-processed foods , fat loss tends to follow as a natural side effect Losing weight and keeping it off may be difficult unless you maintain consistent dietary habits and lifestyle measures. Studies suggest that intermittent fasting may be one of the most effective ways to lose weight and belly fat. While there are healthy ways to lose weight, it will likely take longer than 7 days. There are no magic solutions to losing belly fat. Adopting some or all of the strategies and lifestyle goals discussed in this article may help you lose belly fat and improve overall health. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Belly bulge: Causes and treatments	For women, a waist measurement of more than 35 inches 89 centimeters signals an unhealthy amount of belly fat and a greater risk of health problems. Sports Medicine. There are no magic solutions to losing belly fat. Belly fat Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle. From social media scrolling sessions to late-night coffees, there are plenty of ways we unknowingly keep ourselves awake at night. Learn more about cookies and manage my preferences I accept cookies x. Move Your Body Every Day Daily movement isn't just healthy but typically makes you feel better, too.
10 tips to help you lose your spare tyre	Along with the sensation of bloating vulge a distended abdomen, you Maintaining bowel regularity naturally have Organic energy supplements symptoms like reduce midsection bulge, stomach pain, and bulfe. The sensation of bloating can cause abdominal buge, reduce midsection bulge is a visible swelling or extension of your belly. Erm, relatable? Protein also raises your metabolic rate and helps you to retain muscle mass during weight loss 1314 They may refer them to a nutritionist who can recommend interventions, such as keeping a diet diary and using trial and error to eliminate the problem. Here's why.

Reduce midsection bulge -

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Products and services. Belly fat in women: Taking — and keeping — it off What does your waistline say about your health? By Mayo Clinic Staff. Enlarge image Belly fat Close. Belly fat Subcutaneous fat is belly fat you can feel if you pinch extra skin and tissue around your middle.

Thank you for subscribing! Sorry something went wrong with your subscription Please, try again in a couple of minutes Retry. Show references Perreault L. Obesity in adults: Prevalence, screening, and evaluation. Accessed Feb. Perreault L, et al. Overweight and obesity in adults: Health consequences.

Understanding adult overweight and obesity. National Institute of Diabetes and Digestive and Kidney Disorders. Department of Health and Human Services and U.

Department of Agriculture. Insulin resistance and prediabetes. Physical Activity Guidelines for Americans. Department of Health and Human Services. Hoffman BL, et al. Menopause and the mature woman.

In: Williams Gynecology. McGraw Hill; Maillard F. Effect of high-intensity interval training on total, abdominal and visceral fat mass: A meta-analysis. Sports Medicine.

Wewege MA. The effect of resistance training in healthy adults on body fat percentage, fat mass and visceral fat: A systematic review and meta-analysis. See also Breastfeeding nutrition: Tips for moms Ovulation Headaches and hormones Menstrual cycle Weight gain during menopause Premenstrual water retention.

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Media Requests. News Network. Price Transparency. Medical Professionals. Clinical Trials. Mayo Clinic Alumni Association. For males and females, muscle tissue, muscle mass, and the capacity to burn calories decrease with age.

Therefore, if a person keeps consuming the same number of calories every day, fat naturally increases. It not only affects the body psychologically — it also interferes with its ability to function normally. Possible physical side effects include unwanted belly fat. Cortisol affects fat storage around the lower abdomen, while its receptors are found deep within visceral fat.

This hormone provides a physical boost during exercise. However, it also induces acute stress. While working in the brain, it helps control mood and motivation. Cortisol also manages how the body uses carbohydrates, fats, and proteins. It regulates blood pressure and can increase blood sugar levels.

If a person is stressed, cortisol increases their need to consume sweet or comforting foods and drinks. Research shows that chronically stressed individuals are more vulnerable to a high-fat, high-sugar diet. The feeling of pressure or swelling in the stomach from bloating should not usually be a cause for concern.

It could relate to something a person has eaten. Therefore, it should pass relatively quickly. However, if bloating continues for an extended period, people may consider speaking with a medical health professional.

A belly bulge is natural in people during postpartum recovery in the weeks and months after giving birth.

The uterus takes 6—8 weeks to return to its normal size. A person with concerns about a belly bulge may consider consulting their doctor about an appropriate diet and exercise regime. A belly bulge may also be a symptom of diastasis recti, a condition that affects pregnant and postpartum people.

This is a separation of the rectus abdominis muscles, in which connective tissue weakens and stretches sideways. This leads to a forward bulge where the muscles separate.

Research shows that deep core stability exercises can help people reduce the effects of diastasis recti. As with many things we consume, moderation is key, especially with alcohol. Drinking too much alcohol can lead to a belly bulge due to increased calorie intake.

An average beer has around calories. Consuming too much alcohol also destroys liver tissue over the long term. When liver tissue is damaged in this way, new tissue grows in its place. However, the replacement tissue does not work as well.

It does not produce the right enzymes and does not remove toxins and waste as a healthy liver does. A regular feeling of bloating or stomach swelling over a long period could be due to food intolerance.

Common food allergies and sensitivities include:. People can consult a medical professional for advice on food intolerance. They may refer them to a nutritionist who can recommend interventions, such as keeping a diet diary and using trial and error to eliminate the problem.

If apparent issues, such as food sensitivity or intolerance, cause the belly bulge, a person can directly address it.

People should cut out junk food and high sugar products, while concentrating on portion control. Eating a variety of healthful foods in small amounts is key. Lean meats, eggs , and fish offer protein , while whole grains , potatoes, and fruit provide healthful carbohydrates.

People can also consume fibrous vegetables, as these aid digestion. People can combine regular exercise with a healthful diet for maximum impact. However, people should discuss any new exercise regime with a healthcare professional first.

This is especially important for someone returning to the gym after being away for a long time. If strenuous exercise is too difficult, people can try gentle swimming, yoga , tai chi , or pilates.

People should aim to consume around 2 liters of water every day. Water helps with digestion and calorie burning. Dehydration also leads to higher cortisol levels and additional stress.

Keeping the body and mind in balance helps maintain a routine and good habits. A lack of sleep means the body cannot work efficiently, which could lead to additional weight gain. As with exercise and diet, following a routine is important.

People should aim to get eight hours of sleep every night. As a person ages and their body changes, keeping weight off the belly becomes more and more difficult. However, a healthful routine of diet and exercise can often deliver results in a matter of months. If a person has put on a significant amount of weight, they should immediately talk to a healthcare professional.

The quicker the problem is assessed, the better. It is important not to ignore a growing belly bulge. To address a belly bulge, a person should exercise and eat a healthful diet They should also consider consulting a medical professional about any concerns.

Blood flow in the abdominal aorta can cause a pulse in the stomach. It is often no cause for concern, but can be a sign of other conditions.

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Why Your Protruding Belly Might Not Be Fat - The Fix

Reduce midsection bulge -

Here, Rofkahr is speaking to the concept generally accepted by the fitness and nutrition community: Weight loss is 80 percent proper nutrition and 20 percent exercise.

On the flip side, about 80 percent of your cart should include real foods, such as meat, vegetables, whole grains, and fruits. When dining out, you rarely know exactly what ingredients are included in your meals, but cooking at home gives you much more control over what you eat.

If you're trying to eat a healthier diet to reduce fat, cooking at home is a big help. Another pro of eating at home? You'll most likely save a bunch of money, too. If you're the competitive type, challenge yourself to 30 days of planks. One way to target lower belly fat is to engage in high-intensity exercise a of couple times a week.

But keep in mind that high intensity is a relative term and will be different from person to person. Technically we can't target just our lower abs with exercises or nutrition tips," explains AKT master trainer Alissa Tucker.

To accomplish this, work on core exercises across all planes of motion, such as side planks and C curve exercises. And pair your core workouts with some regular cardio to burn fat. Daily movement isn't just healthy but typically makes you feel better, too. Make sure to move your body in some way, shape, or form every single day, and remember that this exercise doesn't necessarily require a trip to the gym.

It can be anything from walking a certain amount of steps to taking the stairs instead of the elevator. If you're struggling to lose lower belly fat, underlying hormone imbalances could be playing a role, explains Maritza Worthington, a functional nutritionist specializing in digestive and hormone health.

They are the result of insulin resistance, malnutrition, lack of exercise, and a high-stress lifestyle. Worthington and Tucker share a few pointers:. Excess fat stores—particularly stubborn belly fat—can be the result of blood sugar imbalances, explains Lauryn Mohr, a personal trainer and metabolic specialist at LifeTime.

Mohr suggests consuming a palm-sized serving of high-quality protein at every meal and snack throughout your day. This is equal to three or four ounces.

This could include foods like chicken, fish, eggs, or Greek yogurt. Vegetables are a great source of fiber and should be a key component of your diet, even if you're not trying to lose belly fat. Mohr suggests consuming cups of vegetables each day.

The phrase "beer belly" doesn't spring out of nowhere: Alcohol consumption can indeed contribute to belly fat. Alcohol is significantly more calorie-dense than carbs or proteins, and "liquid calories are deceptive because they have lost natural food fiber resulting in low satiety, which means you can consume a lot of calories without feeling full," Fruge adds.

And it isn't just the alcohol itself: It's also what that alcohol might inspire you to do. Without healthy fiber in the stomach, alcohol is rapidly absorbed into the bloodstream, which causes the insulin to spike," promoting the storage of belly fat and potentially causing cravings for unhealthy food.

Additionally, your lowered inhibitions might lead you to eat more high-calorie foods, and any mixed drinks you're guzzling often add in sugary, insulin-spiking fruit juices.

Sometimes, those of us of age want to enjoy a glass of wine with friends—which is totally fine. But you might want to be mindful of how those liquid calories will impact your goals and overall health both physically and mentally. The foods we consume can cause inflammation within our bodies.

This can then contribute to lower belly fat. Some foods that promote inflammation include the saturated fats in meat and dairy products, processed food, fast food, fried food, palm oil, and more. But we have some good news—many foods can help inhibit inflammation, such as the fats in fish oils, nuts and flaxseed known more formally as omega-3 fatty acids , olive oil , many fruits and vegetables, mushrooms, nuts, soy, whole grains, tea, and spices like turmeric and ginger.

To lower inflammation and reduce belly fat, "focus on unprocessed foods, such as colorful fruits and vegetables, percent whole grains, nuts and seeds, legumes, fatty fish such as salmon, and low-fat milk products.

Then watch portions and exercise daily. Eating late at night or skipping breakfast can disrupt the body's natural rhythm and lead to weight gain, including belly fat. And while intermittent fasting "may be an effective way to lose belly fat for some people," Burnstine says it isn't for everyone.

Pregnant or breastfeeding women should also avoid intermittent fasting. And remember to listen to your body.

Most of us are familiar with how a poor sleep schedule can change our mood and functioning. But did you know it can also impact your waistline? To that belly-fat point: Our bodies interpret a lack of sleep as a serious threat.

These stress hormones can make us hungrier when we're awake. That fatigue can also cut into our fitness routines: "Unfortunately, when we are tired, we typically do not actually run or exercise, which would help lower the stress chemistry, decrease food cravings, improve muscle mass, and lower belly fat.

Sleep disorders can also contribute to losing sleep—and, by extension, gaining belly fat. Apnea means that the person stops breathing during the night and the blood oxygen level goes below 90 percent. The body goes into full stress mode, the heart races, the blood pressure goes up, fat storage hormones are released, and the brain wakes up multiple times during the night, even if you don't realize it.

How can you tell if sleep apnea could be contributing to your restless nights and increased belly fat? Someone with sleep apnea "could sleep 10 hours a day and still not feel rested in the morning, which is a red flag to complete a sleep study," says Fruge. Your doctor can order one for you. Even mild sleep apnea "is very important to treat," she adds.

For those looking to decrease their body fat percentage, the American Council of Exercise recommends losing no more than 1 percent of your body fat per month. If you have minimal body fat, trainer Anna Victoria told us that you can expect to see some improvements if you reduce bloating.

You can do this by eating whole, natural foods. In this situation, you'll likely see an increase in definition—but not exactly shredded abs. As stated above, hormones, fitness level, diet, and stress all play a part in lower belly fat. Additionally, genetics and heredity are a factor—some people simply store more fat in their stomachs than others, regardless of diet and lifestyle.

If you're looking to lose fat, you'll generally want to stick to foods that are high in fiber and protein. Fiber-full proteins like brown rice, quinoa, couscous, and oats; lean proteins like eggs, cottage cheese, and chicken; fruits high in vitamin C, like oranges; and nuts should all be on your grocery list.

Boutcher SH. High-intensity intermittent exercise and fat loss. J Obes. Moyer AE, Rodin J, Grilo CM, Cummings N, Larson LM, Rebuffé-Scrive M. Stress-induced cortisol response and fat distribution in women.

Obes Res. Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Obesity and inflammation: the linking mechanism and the complications.

Lois Joy Johnson is a beauty and style editor who focuses on women 50 and older. She has written three books: The Makeup Wakeup, The Wardrobe Wakeup and The Woman's Wakeup.

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Share with linkedin. Share using email. LIST SLIDESHOW Photos. Shift the show to your legs Born in the s and popularized by everyone from Jackie O to Audrey Hepburn, shift dresses in straight and A-line shapes are a classic and classy solution to belly bulge.

Trim your torso with an open jacket There are several jacket tricks for belly bulge. Go big on top, narrow on bottom If you like the idea of belly camouflage but want to show some shape too, let opposites attract.

Try a black jumpsuit This initially trendy item is turning out to be a keeper for women with midriff issues. Own it Wear your curves — all of them — without a care in the world. Leaving AARP.

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Stomach bulges midsetion have many causes, including bloating or food intolerances. Raspberry varieties all redyce bulges are the result of excess fat or weight gain. Taking misdection too many calories can cause weight gain, but a protruding or pronounced belly can also be the result of hormones, bloatingor other factors. Bloating is the feeling of pressure or swelling in the stomach. The most common causes are trapped gas or eating too much in a short time.