If you are on a weight loss travel, you may notice this belly fat it is known to be hard to lose. While pounds can be lost from your face, arms, and other parts of your body, the weight around your abdomen may stick. So why is losing belly fat so hard ?! There are four specific reasons.
“First, your stomach has a higher concentration of ‘beta’ fat cells that don’t respond so easily to the process of breaking down fat,” he says. Cory Ruth, MS, RDN, registered dietitian, nutritionist and executive director Female dietitian. “Second, the stress hormone cortisol (pandemic, I’m watching you) is related to storing fat around your middle part. Third, high insulin levels tell the body to gain pounds around the stomach. Finally, genetics can play a role in storing body fat, which can mean more belly fat. “
If you are struggling to lose belly fat or want to start the journey to lose more belly fat, you need to consider a few things that can help you lose those pounds, dietitians say. Here are 8 tips that you hope you will follow. Read on and for more on how to eat healthy, don’t miss out 15 Underrated Weight Loss Tips That Effectively Work.
“Joints and sit-ups are great for toning and strengthening abdominal strength, but these exercises don’t necessarily burn belly fat,” he says. Amber Pankonin, MS, RD, a registered dietitian and owner of a food blog Stirlist. “Instead, focus on reducing total calories and increasing physical activity.”
“Elevated levels of insulin (which may be derived from carbohydrates, protein, and a fiber-free diet) promote more fat accumulation around the abdomen, ”says Ruth. “Incorporating more protein and fiber into your diet (and moderate intake of complex carbohydrates) can help reverse the insulin and fat train.”
“Enjoying a diet rich in fiber it is essential for our overall health and is often a missing part when it comes to weight loss. Dietary fiber helps people maintain and even lose weight, ”he says Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian, nutritionist and representative of the national media of the Academy of Nutrition and Dietetics.
Fiber keeps you in place for longer, increases the amount of your digestive tract so you have regular bowel movements and a feeling of satiety, and provides you with a steady release of energy over time (digested slower than low-fiber foods). You don’t have to take supplements with fiber or eating foods enriched with fiber.It is best to get fiber from the RIGHT foods naturally rich in fiber. dietary fiber. These foods include fruits, vegetables, beans, lentils, nuts, seeds, and whole grains such as oats, barley, quinoa, wholemeal bread. “
“Alcoholic beverages can increase belly fat or make it harder to reduce belly fat if you consume it excessively,” says Pankonin. “It’s also important to consider foods that we often combine alcohol, like fried foods. So paying more attention to the choice of drinks could also influence the choice of food. “
“If you eat healthy, exercise regularly and manage stress well, but don’t take the time to get enough sleep you can endanger your health (and belly fat) more than you think, ”says Ehsani.
“Getting enough sleep every night – at least seven hours a day – is essential for overall health and can help you lose unwanted weight. The problem is that when we don’t get enough sleep, our hunger-regulating hormones are released and we crave them. simple energy that comes in the form of sweets, treats and sweet drinks. We are more likely to crave and resort to quickly taking sweetened latte coffee, cookies or potato chips. We know that these foods are usually high in calories, sugars, fats and do not provide us with much food, which makes it harder to lose belly fat. “
“It works because inflammation in stress they often go hand in hand. When stress levels are high, it can increase cortisol levels, which can increase your appetite, “says Pankonin.” Learning to manage stress levels can help you manage multiple areas in your life, including food and drink choices. “
“Protein is an essential group of foods that we need every day, but many people tend to eat small amounts protein at breakfast and lunch, followed by a large portion at dinner. It is best to distribute protein throughout the day and have high quality resources. Protein is digested longer, keeps your blood sugar stable, provides a feeling of satiety (satiety), making you less likely to overeat at every meal, ”says Ehsani.
“You also don’t have to eat an animal source of protein at every meal 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, tempeh, beans, legumes, whole grains such as quinoa, wild rice, buckwheat, barley, oats. “
“Water is essential for our health and ensuring that we drink enough every day can be a challenge for some people. The goal is at least 64 ounces or 8 cups a day,” Ehsani says. If you forget to drink, set alarms on your phone to remind you or calendar notifications. Drink enough water every day is a simple habit that can greatly help those struggling to lose belly fat. If not drinking enough water This could be compensated by eating too much between meals and replacing hunger with thirst. “
While there is no answer as to why belly fat is hard to lose, you may feel discouraged if you lose it harder.
“Every person is very unique. So if you need extra support, working with a registered dietitian nutritionist to figure out which health and eating habits to treat will help you lose unwanted belly fat,” Ehsani says.
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