If you are in a weightloss trip, you may notice that belly fat it is notoriously difficult to miss. While pounds may be being lost from the face, arms, and other parts of the body, the weight around the tummy may be holding up. 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 do not respond as easily to the process of breaking down fat,” he says. ruth cory, MS, RDN, Registered Dietitian Nutritionist, Women’s Health Expert, and Executive Director of The women’s dietitian. “Second, the stress hormone cortisol (pandemic, I’m looking at you) is related to fat storage around the midsection. Third, high insulin levels tell your body to pack on the pounds around your stomach. Lastly, genetics may play a role in where you store fat in your body, which can mean more belly fat. “
If you’re struggling to lose belly fat or are looking to start a journey to lose more belly fat, there are a few things to keep in mind that can help you lose those pounds, according to dietitians. Here are 8 tips they hope you will follow. Read on and to learn more about how to eat healthy, don’t miss out. 15 Underrated Weight Loss Tips That Really Work.
“Abs and crunches are great for toning and building abdominal strength, but these exercises don’t necessarily burn belly fat,” he says. amber pankonin, MS, DR, Registered Dietitian and Food Blog Owner Stirlista. “Instead, focus on cutting your total calories and increasing your physical activity.”
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“Elevated insulin levels (which can come from a diet rich in carbohydrates, protein, and a diet lacking in fiber) encourage more fat accumulation around the belly, “says Ruth.” Including more protein and fiber in your diet (and including complex carbohydrates in moderation) can help shift the gaining train from insulin fat. “
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“Eat a diet rich in fiber It is essential to our overall health and is often the missing piece when it comes to losing weight. Dietary fiber helps people maintain and even lose weight, “he says. Roxana Ehsani, MS, RD, CSSD, LDN, Registered Dietitian Nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics.
“Fiber keeps you full longer, adds bulk to your digestive tract so you can have regular bowel movements and a feeling of fullness, and gives you a steady release of energy over time (it is digested at a slower rate than foods low in dietary fiber). You do not need to take a fiber supplement or eat fiber-fortified foods. It is best to get fiber from REAL foods naturally rich in Dietary fiber. Those foods are fruits, vegetables, beans, lentils, nuts, seeds, and whole grains like oatmeal, barley, quinoa, whole wheat bread. “
“Alcoholic beverages can increase abdominal fat or make it difficult to decrease abdominal fat if you consume excessively,” says Pankonin. “It is also important to consider foods that are often combined with alcohol, I like it fried food. So being more aware of your beverage choices could also influence your food choices. “
“If you eat healthy, exercise regularly, and handle stress well, but you don’t have time to Get enough sleep you could be compromising 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 hormones that regulate hunger go down. they lose and crave simple energy that comes in the form of sweets, treats and sugary drinks. We’re more likely to crave and reach for a quick shove for a sweetened latte, cookie, or fries. We know that these foods are often high in calories, sugars, fats and do not provide us with much nutrition, which makes it difficult to lose abdominal fat. “
“It works because inflammation Y stress many times they go hand in hand. When stress levels are high, this can increase cortisol levels, which can increase your appetite, “says Pankonin.” By learning to manage stress levels, this can help you manage multiple areas of your life, including your food and beverage options. “
“Protein is an essential food group that we need every day, yet many people tend to eat small amounts of protein for breakfast and lunch, and then a big helping for dinner. It is best to space out the proteins and have high-quality sources throughout the day. Protein takes longer to digest, keeps your blood sugar stable, gives you a feeling of fullness (fullness) that makes you less likely to overeat at each meal, “says Ehsani.
“You also don’t need 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 butters, eggs, tofu, seitan, tempeh, beans, legumes, whole grains like quinoa, wild rice, buckwheat, barley, oats. “
“Water is essential to our health, and making sure we drink enough every day can be challenging for some people. The goal is at least 64 ounces or 8 cups per day,” says Ehsani. “If you forget to drink, set alarms on your phone to remind you or calendar notifications. Drinking enough water every day is a simple habit that can greatly help those struggling to lose belly fat. drink enough water we could be compensating by eating too much at meals, mistaking hunger for thirst. “
While there is no single answer as to why belly fat is hard to lose, you may feel discouraged if you have a harder time losing it.
“Each person is unique. So if you need additional support, working with a registered dietitian nutritionist to discover what health and nutrition habits need to be addressed will help you lose unwanted belly fat,” says Ehsani.
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