If you are traveling to lose weight, you may find that belly fat is hard to lose. While the pounds may fall off your face, arms, and other body parts, the weight can stick around your midsection. So why is it so hard to lose belly fat?! There are four specific reasons.
“First, your stomach has a higher concentration of ‘beta’ fat cells, which don’t respond as readily to the fat breakdown process,” says Cory Ruth, MS, RDN, registered dietitian nutritionist, women’s health expert and CEO of The Women’s Dietitian. “Second, the stress hormone cortisol (pandemic, I’m looking at you) is linked to storing fat around your midsection. Third, high insulin levels tell your body to pack on pounds around your midsection. Finally, genetics may play a role in which you store fat on your body, which can mean more belly fat.”
If you’re struggling to lose belly fat, or are looking for a journey to lose more belly fat, there are a few things to keep in mind that can help you shed those pounds, according to dieticians. Here are 8 pieces of advice they hope you follow. Read on and to learn more about how to eat healthy, don’t miss 15 Underrated Weight Loss Tips That Actually Work.
“Crunches and sit-ups are great for toning and building abdominal strength, but these exercises don’t necessarily burn belly fat,” says Amber Pankonin, MS, RD, registered dietitian and owner of the food blog Stirlist. “Instead, focus on reducing total calories and increasing your physical activity.”
“Elevated levels of insulin (which can come from a high-carb, low-protein, and low-fiber diet) encourage more fat accumulation around your midsection,” says Ruth. “Incorporating more protein and fiber into your diet (and incorporating complex carbohydrates in moderation) can help reverse the insulin-fat-gain train.”
“Eating a high-fiber diet is essential to our overall health and is often the missing part when it comes to weight loss. Dietary fiber helps people maintain weight and even lose weight,” says Roxana Ehsani, MS, RD, CSA, LDNregistered dietitian nutritionist and National Media spokesperson for the Academy of Nutrition and Dietetics.
Fiber keeps you full longer, adds volume to the digestive tract so you can have regular bowel movements and a feeling of satiety, and gives you a steady release of energy over time (it’s digested more slowly than low-fat foods). dietary fiber) You do not need to take a fiber supplement or eat foods fortified with fiber It is best to get fiber from REAL foods that are naturally rich in dietary fiber Those foods are fruits vegetables beans lentils nuts, seeds and whole grains such as oats, barley, quinoa, whole wheat bread.”
“Alcoholic drinks can increase belly fat or make it difficult to reduce belly fat if you consume too much,” says Pankonin. “It’s also important to consider the foods that often come with alcohol, such as fried foods. So being more aware of drink choices can also influence food choices.”
“If you eat healthy, exercise regularly, and manage your stress well, but don’t make time to get enough sleep, you could be putting your health (and belly fat) at risk 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, when we don’t get enough sleep, our hormones that regulate hunger are thrown out, and we don’t get enough sleep.” craving simple energy in the form of sweets, treats and sugary drinks We are more likely to crave a quick pick-me-up of a sweetened latte, or biscuit or chips. We know that these foods tend to be high in calories, sugars, fat and don’t give us much nutrition, making it hard to lose belly fat.”
“It works because inflammation and stress 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 of your life, including your food and drink choices.”
“Protein is an essential food group that we need every day, but many people tend to eat small amounts of protein at breakfast and lunch, and then a large portion at dinner. It’s best to save protein and use high-quality sources throughout the day. Protein takes longer to digest, keeps your blood sugar stable, makes you feel full, so you’re less likely to overeat at every meal,” says Ehsani.
“You also don’t have to eat an animal protein source 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 butters, eggs, tofu, seitan , tempeh, beans, legumes, whole grains such as quinoa, wild rice, buckwheat, barley, oats.”
“Water is essential to our health, and making sure we drink enough of it every day can be a challenge for some people. The goal is at least 64 ounces, or 8 cups, per day,” says Ehsani. “If you forget to drink, set an alarm on your phone to remind you or calendar notifications. Drinking enough water every day is a simple habit that can help tremendously in losing belly fat. If we don’t drink enough water, we compensate by overeating at meals, confusing hunger with thirst.”
While there is no answer to why belly fat is hard to lose, you may feel discouraged if you find it harder to lose it.
“Everyone is very unique. So if you need a little extra support, working with a registered dietitian-nutritionist to figure out what health and nutritional habits to address will help you lose unwanted belly fat,” says Ehsani.
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