Is it normal to have a small gut

At the same time, ghrelin , a hormone that triggers hunger, decreases. Together, these messages tell your brain to stop eating.

It can take your brain up to 20 minutes to register these messages. It stretches to accommodate food and drink. Looking to get rid of your abdominal bloating? It can interfere with your ability to work and participate in social or recreational activities.

Stomachaches are a common occurrence that can be treated at home. Here are seven home remedies for you to use to ease your stomach. These remedies…. The hormone ghrelin is often termed the "hunger hormone.

The jejunum is one of three sections that make up the small intestine. If you buy through links on this page, we may earn a small commission. In addition to being a risk factor for several diseases, excess abdominal fat may make you feel bloated and discouraged.

Luckily, several strategies have been shown to be especially effective at reducing your waist size. It is a well-known fact that you need to cut calories to produce weight loss.

One popular approach is to reduce your daily intake by —1, calories to expect to lose approximately 1—2 pounds 0. Eating too few calories can cause a major decrease in your metabolic rate , or the number of calories you burn on a daily basis 2 , 3 , 4 , 5. In one study, a group of people who ate 1, calories per day slowed their metabolic rate more than twice as much as those who consumed about 1, calories per day for four consecutive days 5.

That means you may have a lower metabolic rate than you had before you severely restricted your calorie intake 4 , 6. Eating too few calories may slow your metabolic rate, even in the long term. Therefore, it is important not to restrict calories too much or for too long.

Soluble fibers absorb large quantities of water and slow down the passing of food through the digestive tract. This has been shown to delay stomach emptying, causing the stomach to expand and make you feel full 7 , 8.

Furthermore, soluble fiber may decrease the number of calories your body is able to absorb from food 9. By eating soluble fiber , you are also less likely to accumulate fat around your organs, which reduces your waist circumference and the risk of several diseases One observational study showed that each gram increase in daily soluble fiber intake decreased fat gain around the midsection by 3.

Good sources of soluble fibers include oats, flaxseeds, avocados, legumes, Brussels sprouts and blackberries. Eating soluble fiber has been linked to a reduced risk of developing fat around your midsection. Probiotics are live bacteria that are suggested to play a big role in weight loss and weight maintenance 12 , Overweight and obese people have been shown to have a different composition of gut bacteria than normal-weight people, which may influence weight gain and fat distribution 14 , 15 , A regular intake of probiotics may shift the balance towards beneficial gut flora, reducing the risk of weight gain and fat accumulation in your abdominal cavity.

Some strains of probiotics have been shown to be particularly effective at reducing belly fat. These include 17 , 18 , 19 , 20 , 21 :. Probiotic foods include some types of yogurt, kefir, tempeh, kimchi and pickles. There are also a wide variety of probiotic supplements available. However, these supplements usually contain several strains of bacteria, so make sure to pick one that contains at least one of the strains mentioned above. Probiotics may help build up beneficial gut flora.

Some Lactobacillus strains have been shown to be particularly effective at reducing waist size. Doing cardio, or aerobic exercise, is an excellent way to burn calories and improve overall health. Additionally, studies have shown that it is very effective at strengthening your midsection and reducing your waistline 22 , 23 , 24 , Studies usually recommend doing — minutes of moderate-to-high-intensity aerobic exercise weekly, which translates to roughly 20—40 minutes per day 26 , Doing moderate-to-high-intensity cardio for 20—40 minutes per day has been shown to be effective at reducing belly fat.

Protein shakes are an easy way to add extra protein to your diet. Getting enough protein in your diet can boost your metabolism , reduce your appetite and assist with fat loss, especially from your midsection 28 , 29 , 30 , Furthermore, studies have suggested that adding protein shakes to your weight loss diet may be especially effective at reducing your waist circumference 32 , 33 , Including them as part of a weight loss diet has been shown to be effective at reducing your waist size.

Studies show that diets high in monounsaturated fatty acids may prevent the accumulation of tummy fat, the most dangerous type of fat 35 , The Mediterranean diet is an example of a diet that is high in monounsaturated fatty acids, and it has been linked to many health benefits, including a reduced risk of central obesity 37 , Limiting your carb intake has been shown to have powerful health benefits, especially for weight loss 39 , More specifically, studies show that low-carb diets target the fat that lodges around your organs and makes your waistline expand 41 , 42 , 43 , Some studies also suggest that you can significantly improve your metabolic health and reduce your waistline by simply replacing refined carbs with unprocessed, whole food carbs 45 , Limiting your total carb intake, as well as simply replacing your refined carb intake with whole food carbs, may reduce your waist circumference and improve your health.

This can be detrimental to your metabolic rate, as losing muscle decreases the number of calories you burn on a daily basis Doing resistance exercises regularly may prevent this loss of muscle mass and, in turn, help you maintain or improve your metabolic rate 49 , Moreover, resistance training may be especially effective at tightening your midsection and reducing your waist size 51 , In fact, combining resistance training with aerobic exercise seems to be the most effective for slimming your waistline Resistance training may prevent the loss of muscle mass often seen with dieting, which may help maintain your metabolic rate and reduce your waist circumference.

Performing exercises while standing up may benefit your health more than performing the same exercises while sitting or using weight machines. By standing, you activate more muscles to maintain balance and hold up your weight. Another study suggested that standing may improve your breathing, compared to sitting Although this may seem like a minor alteration, it may strengthen your midsection and is worth a try.

Too much visceral fat is strongly linked with a greater risk of serious health problems. The trouble with belly fat is that it's not limited to the extra layer of padding located just below the skin subcutaneous fat. It also includes visceral fat — which lies deep inside your abdomen, surrounding your internal organs.

If you eat too much and exercise too little, you're likely to pack on excess pounds — including belly fat. Getting older plays a role too. As you age, you lose muscle — especially if you're not physically active. Loss of muscle mass decreases how quickly your body uses calories, which can make it more challenging to maintain a healthy weight.

According to the Dietary Guidelines for Americans, men in their 50s need about fewer calories daily than they do in their 30s due to this muscle loss. Your genes also can contribute to your chances of being overweight or obese, as well as play a role in where you store fat. However, balancing the calories you consume with activity can help prevent weight gain, despite your age and genetics. Drinking excess alcohol can give you a beer belly, but beer alone isn't to blame.

Drinking too much alcohol of any kind can increase belly fat, because alcohol contains calories. If you drink alcohol, do so only in moderation. For men age 65 and younger, moderation means up to two drinks a day. For men older than age 65, it means up to one drink a day. The less you drink, the fewer calories you'll consume and the less likely you'll be to gain belly fat. For men, a waist measurement of more than 40 inches centimeters indicates an unhealthy concentration of belly fat and a greater risk of health problems.

You can tone abdominal muscles with crunches or other targeted abdominal exercises, but just doing these exercises won't get rid of belly fat. A person trying to lose excess abdominal fat can monitor their alcohol intake. Alcoholic drinks often contain additional sugar, which can contribute to weight gain. A sedentary lifestyle can lead to many serious health problems, including weight gain. People trying to lose weight should include a good amount of exercise in their daily routine.

A review indicates that exposure to sunlight in animals could lead to a reduction in weight gain and metabolic dysfunction. The review notes that few studies have looked at the effects of sunlight on humans with respect to weight gain, and that more research is required. Stress can cause a person to gain weight. Stress-relieving tactics include mindfulness and meditation , and gentle exercise like yoga.

Getting enough quality sleep is essential when a person is trying to shed weight, including belly fat. 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. A person has a higher risk of various health issues if they have excess belly fat. Causes include poor diet, lack of exercise, and short or low-quality sleep. A healthy diet and active lifestyle can help people lose excess belly fat and lower the risk of problems associated with it.

Find out more and use our tools to get a better idea of how much…. Diabetes is a disorder where the body does not produce insulin or does not use it efficiently.