Losing belly fat can be a long and difficult process. If you lose weight in other parts of your body, it can easily come off, but tummy fat is hard to move. Therefore, it is important to understand why.
“There are three types of fat: triglyceride, fat that circulates in the blood, subcutaneous fat, the layer just below the surface of the skin, and visceral fat (also called abdominal fat or abdominal fat),” he explains. Collet Heimowitz, MS, Vice President of Nutrition and Education at Simply Good Foods Company. “Visceral fat is under the muscles of the stomach, and too much fat poses a health risk.”
She has visceral fat that produces excess hormones and chemicals that adversely affect almost every organ in your body and risk health problems such as heart disease, type 2 diabetes, and colorectal cancer. I add that I will increase it.
Unfortunately, this visceral fat in particular is responsible for the extra weight that can be carried in the center.
“The body easily stores visceral or abdominal fat and is so close to almost all of our important organs that it tends to resist” losing “it.” Erin Palinski-Wade, RD, CDCES, New Jersey-based registered dietitian and consultant for MyFitnessPal. “It makes sense for the body to want to” maintain “it because it is an easy and quick source of energy for an organ. “
Palinski-Wade says it can increase the accumulation of these fats, from stress to sleep deprivation, aging, and monosaccharide-rich diets, and it’s difficult to get rid of them without consistent lifestyle adjustments. I am.
If you’re having a hard time reducing belly fat, try eight things here. Read on, and for more information on how to eat healthy, don’t miss a dietary habit to lose abdominal fat as you get older, says a nutritionist.
“Stress hormones can cause the body to store more fat in the center, even if the weight doesn’t change,” says Palinski-Wade. “One of the best ways to quickly relieve stress is to simply practice’abdominal breathing’. That is, breathe through your nose into your abdomen, hold for a few seconds, and then exhale deeply, like pursed pawl. It slows down your heart rate, calms your body and reduces circulatory stress hormones. “
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“Protein helps induce the release of leptin, which allows us to feel more full, feel longer, slow down calorie consumption, and increase belly fat,” he said. I am. Cory Ruth, MS, RDN, Registered Dietitian Nutritionist, Female Health Specialist, and CEO of Female Dietitian. “Easy ways to add protein to your diet are smoothies stuffed with protein containing Greek yogurt or protein powder in the morning, grilled salmon or chicken for lunch, lentils or black beans for dinner, boiled eggs and roasted almonds for snacks. It is included.”
“Your body is designed to process an amount equivalent to one or two teaspoons of circulating blood sugar at a time. More than that can be converted to body fat,” Heimowitz said. say.
“Monosaccharides in the diet can quickly accumulate belly fat. Too much sugar can lead to increased insulin resistance, excess insulin in the bloodstream, and belly fat. Accumulation is further promoted, “says Palinski-Wade.
“The biggest source of sugar added to a diet is a sweet drink like soda. By exchanging soda for sparkling water and a splash of juice, you can enjoy all the same refreshing soda without adding sugar. I can.”
“Short and lively daily walks help promote lower cortisol levels,” says Ruth. “Studies show that even a short walk can more effectively regulate insulin levels and reduce abdominal fat accumulation.”
“If you reduce carbohydrates, especially refined carbohydrates such as white bread, rice, bagels, pasta, cookies, candies and chips, and focus on nutrient and fiber-rich carbohydrates such as vegetables and low glycemic fruits, you start. More and more your body is burning fat for fuel, so to lose belly fat, “says Heimowitz.
“Reducing belly fat doesn’t have to be overwhelming, but it needs to be consistent, especially when it comes to food choices,” says Paulinski-Wade. “Many of us eat without knowing what we actually ate and how much we ate. When we track food, it’s all about energy, mood, stress levels, and even sleep. You can see how it affects you. It’s difficult. “
“Lemon is known as a diuretic that helps reduce stomach bloating. Increased fluid intake can reduce appetite: lower calorie intake and less belly fat. It will be, “says Ruth.
