If you are on a weight loss journey, you may find it famous for the difficulty of losing belly fat. The weight around your tummy may be retained while the pound may have fallen off your face, arms, and other body parts. So why is it so difficult to lose belly fat? !! There are four specific reasons.
“First, the stomach has a high concentration of’beta’fat cells and does not react so easily to the lipolytic process,” he said. Cory Ruth, MS, RDN, Registered Dietitian Nutritionist, Female Health Specialist, and CEO of Female Dietitian. “Second, the stress hormone cortisol (pandemic, I’m looking at you) is associated with storing fat around your center. Third, high levels of insulin are in your body. Tells you to pack the pounds around your stomach. Finally, where genetics can play a role in storing fat in the body, this may mean more abdominal fat. . “
Remember, according to nutritionists, if you’re struggling to lose belly fat, or if you’re about to start a journey to lose belly fat, it can help you drop those pounds. Must be kept. Here are eight tips they want you to follow. Read on, and don’t miss the 15 underrated weight loss tips that actually work for more information on how to eat healthy.
“Crunches and abs exercises are great for getting toned and building abdominal strength, but these exercises don’t always burn belly fat,” he said. Amber panconin, MS, RD, Registered dietitian, and owner of the food blog Stirlist. “Instead, focus on reducing overall calories and increasing physical activity.”
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“Elevated levels of insulin (which can result from a diet high in carbohydrates, high in protein, and lacking fiber) promotes the accumulation of fat around the abdomen,” says Ruth. “A high protein and fiber content (and moderately complex carbohydrates) in your diet can help improve your insulin-fat-gain-train.”
Related: A surefire way to lower blood sugar, says nutritionists
“A diet rich in fiber is an integral part of our overall health and is often a lack when it comes to weight loss. Fiber helps people maintain and even lose weight,” he said. increase Roxana Ehsani, MS, RD, CSSD, LDN, Dietitian and Registered Nutritionist of the Academy of Nutrition and National Media Spokesperson.
“Fiber keeps you full longer and adds bulk to your digestive tract, so you can get regular stools and a feeling of fullness, and release energy steadily over time (foods low in fiber). You don’t have to take fiber supplements or eat fiber-fortified foods. It’s best to get fiber from genuine foods that are naturally rich in fiber. These foods are fruits, vegetables, beans, lentils, nuts, seeds, and whole grains such as oat, barley, quinoa, and whole-grain bread. “
“Alcoholic beverages can make it difficult to gain or lose belly fat when overdose,” says Panconin. “It’s also important to consider foods that are often paired with alcohol, such as fried foods. Therefore, more attention to drink choices can also influence food choices.”
“If you eat a healthy diet, exercise regularly, manage your stress well, but don’t have enough time to get enough sleep, you may lose more health (and tummy fat) than you think. There is sex, “says Ehsani.
“Getting enough sleep every night (at least 7 hours a day) is essential to your overall health and helps you lose unwanted weight. The problem is that if you don’t get enough sleep, you regulate your hunger. The hormones that are released and we crave the simple energy that comes in the form of sweets, treats, and sweet drinks. We want to get sweetened latte, or cookies and potato chips right away. You’re more likely to crave and reach out. It’s hard to lose belly fat because it doesn’t give us much nutrition, calories, sugar, fat, and so on. “
“This works because inflammation and stress are often closely related. At high stress levels, this can increase cortisol levels and increase appetite,” says Panconin. “By learning to manage stress levels, this can help you manage multiple areas of your life, including your food and drink choices.”
“Protein is an essential food group we need every day, but many people tend to eat small amounts of protein for breakfast and lunch, and large amounts of protein at dinner. High quality with protein intervals. It’s best to have a source of protein that takes longer to digest, stabilizes blood levels, gives you a feeling of fullness (fullness), and avoids eating too much with every meal, “says Ehsani. ..
“Also, you don’t have to eat the protein source of every meal animal to get enough protein. You can also get protein from vegetarian sources. Good sources of protein are Greek yogurt, cottage cheese, nuts, seeds, Nut butter, eggs, tofu, seitan, tempe, beans, legumes, whole grain like quinoa, wild rice, buckwheat, barley, oat. “
“Water is essential to our health and getting enough water every day can be difficult for some people. The goal is at least 64 ounces a day, or 8 cups. “Ehsani says. “If you forget to drink, set an alarm on your smartphone to notify you of notifications and calendar notifications. Drinking enough water every day will greatly help those who are struggling to lose belly fat. It’s a simple habit that can help. If you don’t drink enough water, you can eat too much and make up for your hunger by mistake. “
No one has an answer as to why it’s difficult to lose belly fat, but you may be discouraged if you’re having a hard time losing it.
“Everyone is very unique. Therefore, if you need additional support, by working with a registered dietitian to understand what health and nutritional habits you need to deal with. You can reduce unwanted tummy fat, “says Ehsani.
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