Why your belly suddenly starts sticking out in your 40s. It's not just 'fat'.

My weight hasn't changed much, but only my belly is sticking out.

Even when I diet, only my belly won't go down.

Do you have concerns like these?

Actually, there are several causes for a protruding belly.

Depending on the cause, working hard on just your abs might not lead to much change.

Today, incorporating the latest research, I will explain the 'true causes of a protruding belly' in an easy-to-understand way.

Which type is your protruding belly?

In fact, there are four main reasons why your belly sticks out.

✔ Decrease in muscle mass

✔ Visceral fat

✔ Chronic inflammation

✔ Bloating due to gas or stool

You might think, 'Aren't they all the same belly?'

However, because the mechanisms for these four are completely different, the methods for improvement are also different.

Let's look at them one by one.

1. The 'muscle aging' that actually begins in your 40s

Muscle mass gradually decreases with age.

Generally speaking,

・In your 40s, it's about 80% of what it was in your 20s

・In your 60s, it's about 60%

・By your 70s, about half

of your muscle mass is said to be lost.

Furthermore, there are reports that abdominal muscle strength peaks in your early 30s and drops to about 1/3 by your 60s.

What is important here is that it is not just your abdominal muscles that decrease.

The posture-maintaining muscles that support your back and pelvis also weaken.

As a result,

・You develop a hunched posture

・Your pelvis tilts forward

・The strength to support your internal organs weakens

Consequently, your abdomen is pushed forward, making it look protruding.

“Maybe my posture has gotten worse lately.”

If you feel that way, it is possible that not only fat but also muscle weakness is involved.

It becomes very important to maintain muscle strength that considers your entire posture, not just the abdominal muscles used to create a six-pack.

However, the most common cause is actually “visceral fat.”

This is the point where many people are mistaken.

“I’m gaining weight even though I haven’t been eating much lately.”

“I’m also cutting back on sweets.”

Even for such people, visceral fat can still increase.

The reason for this is not just the amount you eat, but

fluctuations in blood sugar levels

is because it is related.

For example,

・Lack of sleep

・Eating too fast

・Lack of dietary fiber

・Meals consisting only of carbohydrates

This kind of lifestyle causes blood sugar levels to spike, and a large amount of a hormone called insulin is secreted.

Insulin is an important hormone for lowering blood sugar levels, but it also has the function of storing fat.

In other words,

depending on how you eat, it becomes easier for fat to accumulate on your belly.

Cutting out carbohydrates can sometimes have the opposite effect

Many people might find this surprising, but

actually,a diet that extremely cuts out carbohydrates can lead to a potbelly.

“Wait? Isn't it better to lose weight by reducing sugar?”

You probably think so, right?

Of course, you want to avoid overeating, as well as snacks, juices, and foods loaded with sugar.

However, studies have shown that

a diet containing low-fat, high-quality carbohydrates results in less fatty liver and visceral fat than a high-fat, low-carbohydrate diethas been reported.

The 'carbohydrates' referred to here are,

❌ White sugar

❌ Soft drinks

❌ Ultra-processed foods

It is not these.

What I recommend is,

・Mochimugi (glutinous barley)

・Barley

・Brown rice

・Mixed grains

・Oatmeal

and other unrefined carbohydrates are good. High-quality carbohydrates are important.

https://www.sciencedirect.com/science/article/pii/S000291652312925X?via%3Dihub

In fact, a study targeting Japanese people reported that continuing to eat mochimugi rice improved visceral fat and waist circumference.

③ Actually, "fat" is causing inflammation

This is also not very well known.

Visceral fat does not just store energy.

In fact, fat cells secrete substances that cause inflammation (cytokines).

To visualize it,

it is a state where a small fire is occurring inside the body.

This inflammation makes insulin less effective,

leading to more fat accumulation

↓

inflammation intensifies

↓

even more fat accumulates

creating a vicious cycle.

In women, it has been reported to affect menopausal symptoms, sleep, and mood, so a protruding belly is not just a cosmetic issue.

4. Some people have a protruding belly even when it's 'not fat'

Your pants feel tight by the evening.

Your stomach is flat in the morning but bloated at night.

For those people, it might not be fat, but rather gas or stool.

This is why FODMAPs have recently become a hot topic.

FODMAPs are a collective term for carbohydrates that are poorly absorbed in the small intestine and easily become food for intestinal bacteria in the large intestine.

People are often surprised because they are found in foods that seem healthy, but for some, they can cause:

・Abdominal bloating

・Gas

・Constipation

・Diarrhea

as a result.

For example,

・Onions

・Garlic

・Apples

・Wheat products

・Milk

are known as high-FODMAP foods.

Of course, these are not unhealthy foods.

While they serve as good food for gut bacteria, they can easily increase gas in people with sensitive intestines, which can be a cause of 'only the belly sticking out'.

It seems that a certain number of people who feel their physical condition has improved after going gluten-free are actually experiencing the effects of reduced FODMAP intake.

It is important to determine if they suit your body rather than forcing yourself to keep eating them just because they are 'good for gut health'. On the other hand, even if you have these symptoms, you don't need to avoid them completely; you can manage them well by finding the amount that works for you.

For improving a protruding belly, the order of operations is more important than '100 sit-ups'

When people see a protruding belly, many start doing sit-ups.

However,

Whether it's caused by muscles, visceral fat, or gas

If the cause is different, what you should do also changes.

The first things you should work on are,

✔ Quality sleep

✔ Choosing high-quality carbohydrates like pearl barley

✔ Getting enough protein

✔ Be conscious of your posture

✔ Walk a little every day

It is all about these small, consistent efforts.

Rather than flashy diets, getting these basics right is actually the shortest path to success.

There are several reasons for a protruding belly.

Muscles, intestines, hormones, sleep, and diet.

It is a 'sign from your body' that appears on your stomach as a result of these things changing little by little.

That is why it is important not just to look at the number on the scale, but to understand 'why your belly has started to stick out'.

Once you know the cause, the way to improve it will also become clear.

Starting today, try to focus not on 'losing weight,' but on 'reducing the causes of your belly sticking out'.

Next time, I will introduce the specific methods I also talked about on Honma Dekka!? TV.