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Losing belly fat is often difficult, even with exercise and a healthy diet, which raises a very pressing question: Why not lose belly fat?
A large swollen abdomen is known to bring a feeling of discomfort, which makes many people want to get rid of the excess fat that is an important part of this problem, but this is very difficult, in many cases.
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To explain this problem, the British Express website spoke with Clarissa Linheer, weight loss dietitian.
Why don’t we lose belly fat?
1- Hormones:
“Hormones play a role in the distribution of fat,” Clarissa said. “The decrease in estrogen in women and testosterone in men, especially as we age, can lead to a redistribution of fat in the stomach.”
He continued: “In addition, some hormonal imbalances such as polycystic ovary syndrome can increase the risk of insulin resistance, which can lead to increased production of fat cells.”
There isn’t much that can be done about it, but it is imperative to speak with a doctor to see if your hormones are out of whack.
2- Diet:
Of course, what you eat will determine how much belly fat you have. Clarissa explained: “A diet rich in refined carbohydrates, sugars and alcohol can increase our insulin levels. This promotes fat storage and increases the risk of developing fatty liver, all of which leads to a higher rate of weight around the stomach.” .
Therefore, you must cut down on carbohydrates, sugars, and alcohol to lose this weight.
3- Stress:
Have you noticed that you feel more stressed while gaining belly fat? This is no accident, as stress plays an important role in fat distribution.
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Clarissa explained: “One of our stress hormones, cortisol, can cause an increase in blood sugar, which leads to an increase in the fat-storing hormone insulin. This causes our bodies to retain more fat, especially around the stomach. “.
What do you eat to lose belly fat?
If you are really concerned about belly fat, you need to get rid of hormonal imbalance and excess stress before starting a healthy diet.
Clarissa recommends starting by eating more fiber, including fruits, vegetables, whole grains, nuts, and seeds.
The recommended daily intake of fiber is around 30g, which helps keep you from feeling hungry.
She said, “Adequate amounts of fiber keep you fuller longer and give you more sustainable energy, which can lead to fewer snacking and excessive intake of healthy foods.”
Next, you like to avoid foods high in added sugars and refined carbohydrates.
Clarissa explained, “Frequent consumption of foods high in added sugar and refined carbohydrates such as white bread and pastries can lead to blood sugar imbalances, insulin resistance and possible fat accumulation.”
The British National Health Service suggests no more than 30g of added sugar in our diets per day.
To make a change, white carbohydrates can be substituted in the diet with whole grain alternatives such as brown rice, whole wheat pasta, and whole wheat bread.
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Clarissa cautioned: “Lean protein sources from poultry, fish, eggs, legumes, and soy products tend to be lower in saturated fat and protein, filling and saturating us. Body fat. “
Eating right is half the battle, as it takes exercise to lose belly fat forever.
“If you are trying to lose excess body fat, you should stick to a regular protein that combines cardiovascular strength and resistance training,” Clarissa said.
He added: “When we include strength training in our exercise regimen, we are building more muscle mass, which in turn may mean that we burn more calories than we consume from food for energy and we may be consuming some of our stored fats “.
Source: Express
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