Belly fat is one of the most stubborn to lose. They are always a reflection of our way of eating. Therefore, if you are not losing your belly, think about what foods you eat. Excess fat around the waist is not only an obstacle to wearing our favorite clothes, but also poses a risk of various diseases.
What are some of the most common reasons we can't break up with them?
You sit all day
Some people's jobs require them to spend 8 or more hours sitting. After work, they go home or see each other at a restaurant with friends. Again we have sitting, lying down and almost no physical activity. Spending long periods of time in a sedentary lifestyle is unhe althy and a risk factor for chronic diseases such as type 2 diabetes and heart disease, Western experts note.
Lack of regular physical activity several times a week increases the risk of accumulating excess fat in the waist area. This damages our internal organs and also increases the risk of chronic diseases. Therefore, during the working day, not only take more frequent breaks and get up from the desk if possible, but also think about sports activity at least 3 times a week.
You are consuming more calories
Another reason why you can't lose belly fat or it happens slowly is too many calories. When we want to lose weight, we must aim for a caloric deficit. This means that the calories consumed for the day should be more than those taken in with food and drinks.
Disturbed sleep
Lack of enough sleep (less than seven hours a night for adults) will slow down belly fat melting.
A number of Western studies prove that poor sleep quality, lack of sleep, insomnia are associated with increased appetite, consuming more calories from less he althy sources. This is also a prerequisite for the accumulation of more fat in the waist area, according to research.
You're not training properly
When we want to lose extra pounds and the belly, sit-ups are not enough. They can be an addition to our training, but there is no point in doing them every day. Strength training is a great way to increase your strength and body mass. But we should not forget about aerobic training of different intensity, with which we can alternate those with weights in the gym, for example.
These can be riding an exercise bike or bike in the park, running, jumping rope, aerobics, swimming, brisk walking, cross training, and more. It is important to consult an experienced fitness instructor, especially if you are a beginner or do not have much experience in the gym, to follow a training plan that is tailored to your he alth and needs.
You smoke
Smoking can lead to an increase in visceral fat, multiple Western studies show. Tobacco affects the distribution of fat through hormones such as cortisol, which increase the deposition of fat in the abdomen, experts say.
In women, nicotine has an anti-estrogenic effect that also "favors" the accumulation of abdominal fat, scientists believe.
