What does it mean to have a long belly?

Belly growth may be caused by overeating, lack of exercise, metabolic slowdown, hormone imbalance, visceral fat accumulation, etc. It needs to be comprehensively judged based on lifestyle habits and health status.

1. Overeating:

Long-term intake of high-calorie, high-fat foods can lead to excess energy, and excess calories are converted into fat and stored in the abdomen. Commonly seen in frequent consumption of fried foods, desserts, sugary drinks, etc. It is recommended to adjust the diet structure, increase the intake of dietary fiber, such as oats, brown rice and other whole grains, and reduce the proportion of refined carbohydrates.

2. Lack of exercise:

Sitting for long periods of time will lower your basal metabolic rate, making it easier for fat to accumulate in your waist and abdomen. Performing at least 150 minutes of moderate-intensity aerobic exercise every week, such as brisk walking and swimming, along with core muscle training can enhance abdominal muscle tone and improve fat distribution.

3. Metabolism slows down:

As age increases, the human body's basal metabolic rate decreases by about 2%-3% every decade. Changes in hormone levels after the age of 30 will promote fat transfer to the abdomen. Maintaining a regular schedule and getting enough sleep can help maintain the normal secretion of leptin and growth hormone.

4. Hormone imbalance:

The decrease in estrogen during menopause in women can cause fat to be redistributed to the abdomen, and the decrease in testosterone levels in men can also promote the accumulation of visceral fat. Endocrine diseases such as hypothyroidism may be accompanied by symptoms such as weight gain and edema, and need to be diagnosed through hormone testing.

5. Visceral fat accumulation:

If your waist circumference exceeds 90 cm for men and 85 cm for women, you should be wary of excessive visceral fat. This type of fat secretes inflammatory factors and increases the risk of diabetes and cardiovascular disease. Visceral fat content can be accurately assessed by CT or bioelectrical impedance measurement.

Comprehensive measures are needed to improve abdominal obesity: protein accounts for 20%-30% of the daily diet, and choose high-quality proteins such as chicken breast and fish.； Reduce refined sugar intake and use sugar substitute foods to control the total amount ； High-intensity interval training can effectively burn visceral fat ； In terms of stress management, you can reduce cortisol levels through meditation and deep breathing. ； Regularly monitor the waist-to-hip ratio. If the ratio exceeds 0.9 for men and 0.85 for women, they should seek medical treatment promptly to check for metabolic syndrome. Abdominal distension that has not been relieved for a long time needs to be ruled out as abdominal effusion, ovarian cysts and other organic diseases.