One question that has always bugged me is: “Why do some people always say that a pot belly is an evidence of good living?”
Many of us know that this is not really the case. In fact, a man or woman (who is not pregnant) is showing evidence of indiscipline in eating and drinking habits as well as lack of a fitness regime.
There is a growing number of us in this category of indisciplined people and many of us know it.
The first major reason why many men have pot bellies can be linked to the over-consumption of beer and over-eating.
Beer and most of our foods, especially starchy ones, are high in calories and obesity is the result of taking in more calories than we can burn off through physical activity. Other factors like age, gene, diet, psychological issues and lack of physical activity can also cause obesity which shows more in the stomach area.
Consumption of sugary beverages also increases accumulation of belly fat. However, alcoholic beer has been particularly associated with fat in the midsection of the body. And many of us do love our beer!
Beer seems to get the blame because alcohol calories are so easy to overdo. A typical beer is said to have 150 calories – and if one consumes several bottles in one sitting, you can end up with a major overload of calories. This is unlike in spirits like brandy and whiskey which you take in shots and only a small quantity can raise the alcohol level in your body and make you giddy.
Beer belly is more prominent in older people because as you get older, your calorie needs go down, you often become less active, and gaining weight gets easier.
Excess abdominal fat.is a predictor of heart disease, type 2 diabetes, insulin resistance, and some cancers.
Doctors will confirm to you that belly fat increases your risk of Cardiovascular disease, Insulin resistance and type 2 diabetes, Colorectal cancer, Sleep apnea, Premature death from any cause and High blood pressure.
As I said earlier, some reasons why people gain belly fat are poor diet, lack of exercise and stress. To guard against this, you will need to improve your nutrition, exercise and reduce stressful activity.
On the nutrition side, it is good to know that sugary food such as cakes, sweets, ice cream and beverages like soft drink and fruit juice can cause weight gain, slow down metabolism and reduce your ability to burn fat.
Low-protein and high-carbohydrate diets may also affect weight. Protein helps a person feel fuller for longer, and people who do not include lean protein in their diet may eat more food overall.
Also, an inactive lifestyle makes it hard for a person to get rid of excess fat, particularly around the abdomen. So too, is regular and unnecessary snacking that is mostly caused by stress and agitation.
The American Heart Association has also confirmed some evidence that a person’s genes can play a part in whether or not they become obese. Scientists think genes can influence behavior, metabolism, and the risk of obesity-related diseases.
A study in the Journal of Clinical Sleep Medicine has also come out to link weight gain to short sleep duration, which could lead to an excess of belly fat and they have stressed that both poor quality and short duration of sleep can play a part in the development of abdominal fat. Not getting enough good sleep may, potentially, lead to unhealthful eating behaviors, such as emotional eating like snacking on sugary biscuits, doughnuts, pies, etc.
Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor.
A lot of advice has been shared and circulated on what causes pot bellies and the dangers of carrying around a beer gut which we erroneously believe is evidence of wealth or good living, when in fact they are evidence that you are hastening your journey to yonderland.
Should you want to lose that unwanted belly fat, consider improving your diet immediately because a healthy, balanced diet can help you lose weight, and it will also have a positive effect on your overall health.
Avoid sugary, fatty foods, and eat plenty of fruit and vegetables, lean proteins, and safe carbohydrates. Ensure you eat at the right times of the day; eating late is a no-no!
You also need to reduce your alcohol consumption because alcoholic drinks often contain additional sugar, which can contribute to weight gain.
You should stop talking about exercising and actually include it as part of your daily routine.
A sedentary lifestyle brings with it many serious health problems, including weight gain and lot of that weight will concentrate in the middle area. Aerobic exercise and strength training can help you attack your belly fat. It is also a well known fact that exercise is most effective if you combine both cardiovascular and high-intensity training alongside weights and resistance training.
Reducing your stress level through meditation and gentle exercises will also help you on the way.
Last but hardly the least is that you must learn to improve your sleeping style because sleep is vital to overall health, and too little sleep can have a severe impact on well-being. Sleep’s primary purpose is to allow the body to rest, heal and recover, but it can also have an impact on a person’s weight. Getting enough good-quality sleep is essential when a person is trying to shed weight, including belly fat. This does not mean that you laze away in bed when you should be engaged in other productive activities.
Last question: do you smoke? Smoking is a risk factor for increased belly fat, as well as many other serious health concerns. Quitting smoking can significantly reduce the risk from excess belly fat, as well as improve overall health. So stop smoking NOW!
Sources:
1. https://www.medicalnewstoday.com
2. https://www.mayoclinic.org
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Ogie Eboigbe, veteran journalist, broadcaster and public affairs specialist writes and analyses current and historical issues with a ‘wise pen’.
