Men And Big Belly

How do you lose belly fat?

Medically reviewed by Nancy Moyer, M.D. — Written by Bethany Cadman on January 5, 2020

Why is belly fat dangerous?

Causes

How to lose belly fat

Takeaway

There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, reducing stress, and making other lifestyle changes can all help people lose unwanted belly fat.

Belly fat refers to fat around the abdomen. There are two types of     1 belly fat:

2  Visceral: This fat surrounds a person’s organs.

Subcutaneous: This is fat that sits under the skin.

Health complications from visceral fat are more harmful than having subcutaneous fat. People can make many lifestyle and dietary changes to lose belly fat.

Why Is Belly Fat Dangerous?

A poor diet can increase the risk of heart disease, stroke, and type 2 diabetes.

Being overweight is one of the leading causes of major diseases.

Excess belly fat can increase the risk of:

heart disease

heart attacks

high blood pressure

stroke

type 2 diabetes

asthma

breast cancer

colon cancer

Alzheimer’s disease and other types of dementia

Causes of belly fat

Common Causes Of Excess Belly Fat Include The Following:

1. Poor diet

Sugary food, such as cakes and candy, and drinks, such as soda and fruit juice, can:

cause weight gain

slow a person’s metabolism

reduce a person’s ability to burn fat

Low-protein, high-carb 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.

Trans fats, in particular, can cause inflammation and may lead to obesity. Trans fats are in many foods, including fast food and baked goods, for example, muffins or crackers.

The American Heart Association recommend that people replace trans fats with healthful whole-grain foods, monounsaturated fats, and polyunsaturated fats.

Reading food labels can help a person determine whether their food contains trans fats.

2. Too much alcohol

Consuming excess alcohol can cause a variety of health problems, including liver disease and inflammation.

A 2015 report on alcohol consumption and obesity in the journal Current Obesity Reports indicates that drinking excess alcohol causes males to gain weight around their bellies, though study results in females are inconsistent.

3. Lack of exercise

If a person consumes more calories than they burn off, they will put on weight.

An inactive lifestyle makes it hard for a person to get rid of excess fat, particularly around the abdomen.

4. Stress

A steroid hormone known as cortisol helps the body control and deal with stress. When a person is in a dangerous or high-pressure situation, their body releases cortisol, and this can impact on their metabolism.

People often reach for food for comfort when they feel stressed, and cortisol causes the excess calories to remain around the belly and other areas of the body for later use.

5. Genetics

There is 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 developing obesity-related diseases.

Similarly, environmental factors and behavior also play a role in the likelihood of people becoming obese.

6. Poor sleep

Too little rest can have an impact on well-being.

A study in the Journal of Clinical Sleep Medicine links weight gain to short sleep duration, which could lead to an excess of belly fat.

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.

7. Smoking

Researchers may not consider smoking to be a direct cause of belly fat, but they do believe it to be a risk factor.

A 2012 study published in the journal PloS one showed that, although obesity was the same between smokers and nonsmokers, smokers had more belly and visceral fat than nonsmokers.

How to lose belly fat

By considering the following changes, people may be able to lose their unwanted belly fat:

1. Improve your diet

A healthful, balanced diet can help a person lose weight, and it is also likely to have a positive effect on their overall health.

People should avoid sugar, fatty foods, and refined carbohydrates that have low nutritional content. Instead, they should eat plenty of fruit and vegetables, lean proteins, and complex carbohydrates.

2. Reduce your alcohol consumption

A person trying to lose excess abdominal fat should monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain.

3. Increase your exercise

A person can lose belly fat by exercising as part of their daily routine.

A sedentary lifestyle brings with it many serious health problems, including weight gain. People trying to lose weight should include a good amount exercise in their daily routine.

Undertaking both aerobic exercise and strength training can help people tackle their belly fat.

Exercise is most effective if people combine both cardiovascular and high-intensity training alongside weights and resistance training.

4. Get more sunlight

A 2016 review in the International Journal of Environmental Research and Public Health indicates that exposure to sunlight in animals could lead to a reduction in weight gain and metabolic dysfunction.

The review highlights that few studies have looked at the effects of sunlight on humans, in respect of weight gain. It states that more research is required to support the findings so far.

5. Reduce your stress

Stress can cause a person to gain weight. The release of the stress hormone cortisol influences a person’s appetite and could cause them to eat more.

Stress-relieving tactics include mindfulness and meditation, and gentle exercise, such as yoga.

6. Improve your sleep pattern

Sleep is vital to people’s overall health, and too little rest 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.

7. Quit smoking

Smoking is a risk factor for increased belly fat, as well as many other serious health concerns. Quitting can significantly reduce the risk from excess belly fat, as well as improve overall health.

Takeaway

There is a higher likelihood of various health issues if a person has excess belly fat. Causes include poor diet, lack of exercise, and short or low-quality sleep.

A healthful diet and active lifestyle can help people lose excess belly fat and lower the risk of the problems associated with it.

Last medically reviewed on January 5, 2020

Alcohol / Addiction / Illegal DrugsAnxiety / StressNutrition / DietObesity / Weight Loss / Fitness

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Why do babies cry at night

How to Handle your Baby Crying at Night.

Having a baby is a life-altering event; we’re sure you’re aware that raising your little one is no piece of cake. Apart from feeding schedules, nap requirements, and vaccination schedules, one thing you will have to deal with a lot is your baby crying. It is through crying that babies communicate their needs and initially, it can be tricky to interpret what your little one is trying to tell you. But don’t worry… 

It is expected of a newborn baby to be crying all night, and frequently. But these episodes should become less frequent as the baby gets older. Here are some common reasons why babies cry at night:

1. FEELING HUNGRY

Babies have tiny stomachs and need to feed quite frequently during the first few months. Most babies will have to be fed every two to three hours. Watch out for signs of hunger, such as the baby putting his hands into his mouth, fussing, and smacking his lips. Starting the feed before your baby begins crying will help you have a peaceful nights

2. Experiencing Discomfort Due to Gas Troubles

Babies are prone to having gas troubles and may need to be burped or pass gas to feel relieved. Your baby might swallow air when breastfeeding or sucking from a bottle, and burping soon after a feed can provide him with relief. Placing your baby down on his tummy and gently massaging his back can also prove helpful.

3. HAVING A DIRTY OR WET DIAPER

Some babies can tolerate a wet or dirty diaper for a short time while others may need a change immediately. Putting on a fresh diaper will help the baby go back to sleep again quickly. However, ensure that you change the diaper quickly and don’t interact much with your baby while doing so, so he can be soothed back to sleep.

4. NEEDING REASSURANCE

Being alone in the dark can be a scary thing for your baby. He might cry out loud for attention, and to be reassured that you’re right there beside him.

5. FEELING COLD

Your baby is likely to cry if he’s feeling too cold. Swaddling him in light layers can help him keep warm and provide him comfort. However, ensure that you’re not wrapping him in heavy layers, as this poses the risk of SIDS.

6. EXPERIENCING TEETHING TROUBLES

If your baby seems to be crying at night for no reason, check to see if teething could be the culprit. Teething pains can start from as early as four months and can cause babies to drool excessively and chew on everything they get their hands on. If your little one is about to or has already started teething, massaging the gums gently or offering baby teethers, especially ones that have been refrigerated, can reduce his irritation.

7. BEING TOO STIMULATED

Taking your baby to a social event or out on a shopping trip can sometimes prove to be too exciting for him. The sensory overload can prove to be too much, especially if you’re putting him to sleep immediately after the experience is over (eg: reaching home right before your baby’s bedtime or if he falls asleep on the way home), and this can result in him crying into the night. Placing the baby in a familiar setting and then easing him into his bedtime routine can help tackle this problem.

8. FEELING ILL

Feeling sick, tired, and fatigued can make even adults want to cry! If your baby is crying more than usual or sounds different, then it might be due to some illness. Check to see whether your baby has any other symptoms like a fever, cough, vomiting, or a loss of appetite, to name a few. Consult your doctor if this appears to be the reason.

How Long Does the Crying Last?

Early intervention can nip the problem in the bud and ensure you and your baby have peaceful nights. By resorting to appropriate methods of dealing with the crying, you can bring about changes in your baby’s behaviour in as little as two weeks. But this task gets more difficult as your baby grows older. Children aged one year or older are likely to fight off going to bed, even when they are sleepy and exhausted. They can cry for hours, protesting at the changes brought about in their schedule. If you do not take remedial measures when your child is an infant, the crying can last up until three or four years of age.

When Should Your Baby Be Able to Sleep Through the Night?

Babies under the age of two months are likely to awaken at least two times every night to be fed. After two months and up to four months of age, this comes down to one feed per night. After four months, formula-fed babies can sleep through the night for about seven hours straight. Breastfed babies should be able to get through seven hours without waking up for feeds by at least five months of age. This holds true for all normal babies of this age group; they should be able to fall asleep and stay that way without being held or rocked during the night.

Can You Comfort Your Baby if He Cries at Night?

There are two schools of thought on this topic. One belief is that babies will stop crying at night for no reason once they realize that no one responds. The other school of thought is that every time a baby cries, he should be held and comforted; that a baby should not be left alone for any reason. It is up to you to decide which way you want to go after weighing the pros and cons of each.

Would it Hurt Your Baby if You Leave Him Crying?

It is believed that letting a baby cry on his own can prove harmful to his physical and mental growth in the long term. But there is no evidence to support this claim. However, most of the sleep-training methods suggest that parents should stop responding instantaneously to every little cry of their child. But this also involves severing a connection between the parent and child. Some researchers opine that a sleep training method which involves letting a child cry for any period of time is likely to adversely impact the child’s physical, emotional, social, and behavioural growth due to interruptions in the natural biological cycle of the infant.

How to Calm Your Crying Baby at Night

If your baby wakes up crying at night despite all his needs being met, it is likely that he has made it a habit. Here are some ways in which you can help your child (over four months of age) calm down and sleep through the night:

Put your baby in the crib or on the bed when he’s drowsy but still awake. Be certain to place your child in the crib at this point even if his bedtime ritual has not been completed. The baby’s last waking memory has to be of the bed or crib, and not of you. This will encourage him to go back to sleep on his own when he wakes up in the middle of the night.

If your baby refuses to stop crying at bedtime, keep visiting him at intervals of five to fifteen minutes. You can keep increasing the duration between visits. However, do not let the baby get too upset; if he seems extremely fussy or afraid, hold him till he calms down. You can sit in the room for a few moments till he calms down, but try to leave before he falls asleep.

Don’t take your child out of the crib or bed once you have tucked him in for the night. Rocking your baby until he falls asleep or bringing him into your bed for a while will defeat the purpose of this exercise.

Introduce your baby to a security object such as a soft toy or a blanket if your baby is six months or older. This will be of comfort to your baby when he wakes up at night and he will soon be happy cuddling this object instead of you at night.

Some other things that you can try to ensure a regular sleep schedule for your child are:

Restricting the baby’s naps to two hours or less and limiting it to only two naps a day.

Avoiding changing wet diapers at night as much as possible; if you must, then keep the lights dim to prevent stimulating your baby.

Sleep Training for Your Baby

Sleep training refers to the method used to teach your baby to fall asleep on his own. Once this aim is achieved, your baby is more likely to sleep through the night. While some babies easily pick up this art of sleeping, others may take time. There are two ways of sleep training – the controlled crying approach and the no-tears method. The choice is up to both partners after looking at the advantages and disadvantages of each. That said, it is important to remember that for some parents, a single training method might not do the trick. There is no particular age specified at which sleep training should be started. A large number of parents choose the sleep training route because they cannot deal with sleep deprivation any longer. Experts opine that babies are fully able to drift off to sleep by themselves after three months of age.

What Is the Cry it Out/Crying Down/Ferber Method?

Devised by a physician called Dr Richard Ferber, this method recommends letting your baby cry for a short while before you offer him comfort. Dr Ferber has also penned a book on this topic and it can be ideally applied to babies six months and older. The method suggested is as follows:

Gently place your baby in his crib or cot when he is extremely drowsy but not fast asleep.

Give your baby a goodnight kiss and step out of the room.

If your baby cries soon after, wait for a few moments before going inside.

Comfort your baby in a low voice and let the light be on low or switched off. Do not pick him up or feed him.

Leave the room even if your baby is still crying.

You have to repeat these steps until your baby goes off to sleep. It is likely that this will take quite a few attempts before you fully succeed.

Be sure to extend the time between each visit, giving your child greater time to calm down and attempt to sleep.

If the baby wakes up again at night, repeat the same process.

According to Dr Ferber, babies should be able to put themselves to sleep in about a week’s time. It is believed that this technique works because a lot of older babies smartly make the most of the situation when they realize that crying will result in them being held or fed. So, this technique conveys the message that their crying game no longer has any takers. On realizing this, they are likely to stop crying without reason.

However, this method has had plenty of criticism coming its way as well. The process of letting a helpless baby cry seems almost traumatising to parents, which is why they tend to give up on the method on the second or third night, which is when the baby’s crying gets truly worse. Referred to as the extinction burst, it is at this point that there can be some improvement expected (after around 3 or 4 days), provided parents do not tend to their baby’s cries.

Gradual Distance Technique for Your Crying Baby

The gradual distancing technique isone of the methods suggested to help stop a baby from crying at night for no reason. Instead of severing your role in the baby’s get-back-to-sleep routine in one go, this method advocates doing it in a phased manner. Here is how you can go about this:

For the first couple of days, you can wait in the baby’s room till he’s asleep, before stepping out.

Then, gradually start leaving the room before he is fully asleep.

If he cries out on seeing you leave, come back and reassure him in a gentle voice without picking him up. Leave when he’s calm.

This can happen quite a few times in the first few days and you may have to keep leaving and coming back till he falls asleep.

Then, start putting him in the crib or cot at bedtime while he is awake and sit nearby till he starts drifting off.

Every day, increase the distance between you and your baby till you reach the doorway.

Go out of the doorway but remain close so you know if baby calls out or cries.

With this method, in about a few weeks, you should be able to put down your baby in the crib at bedtime and walk out while he falls asleep on his own. Also, remember the following tips to make the most of this technique:

It is best to try this only when you feel your baby can handle it. Four months is the suggested age.

Try not to take a step back when using this method as it can undo all that has been achieved.

When Should You Consult a Doctor?

In most cases, your crying baby can be calmed once his needs are met or through your comforting physical presence. But at times, excessive crying in babies at night can be indicative of a more serious cause, such as an illness. You should contact the paediatrician if your baby won’t stop crying at night and one of the following is evident:

Physical discomfort or signs of illness, such as high fever, rashes and the like

Signs of fear or stress in your baby

Remedial measures do not bring about even the slightest change in your child’s behaviour in two weeks

Each baby has his own timeline for meeting milestones of physical and emotional growth. It is no different when it comes to sleep schedules. Also, sleep routines can go off track when the baby is sick or if he is on the verge of achieving some milestone. Thus, it is important to remember that when it comes to babies – time, patience, and a lot of effort are required to get the needed results.

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