lose belly fat it can be a long and difficult process. While Lose weight in other areas of the body it can be easily shed, belly fat is more difficult to move. So it’s important to understand why.
“There are three types of fat: triglycerides, the fat that circulates in the blood, subcutaneous fat, the layer directly below the surface of the skin, and visceral fat (also known as abdominal fat or belly fat),” explains Colette Heimowitz, M.S.Vice President of Nutrition and Education Simply Good Food Company. “Visceral fat is found under the stomach muscles and poses health risks when there is too much of it.”
He adds that visceral fat produces excess hormones and chemicals, negatively affecting almost every organ in the body and increasing the risk of health problems such as heart disease, type 2 diabetesY colorectal cancer.
Unfortunately, it is this visceral fat specifically that contributes to the extra weight you may carry in your midsection.
“The body tends to store visceral fat, or belly fat, easily and resists ‘losing’ it because it’s in close proximity to almost all of our vital organs,” he says. Erin Palinski WadeDR, CDCESa New Jersey-based registered dietitian and nutrition consultant MyFitnessPal. “It’s an easy source of quick energy for the organs, so it makes sense that the body would want to ‘keep it’.”
Palinski-Wade points out that everything from stress to lack of sleep, aging and a diet rich in simple sugars can increase these fat stores, and it can be difficult to shed them without constant lifestyle adjustments.
If you’re struggling to lose belly fat, here are 8 things you can try. Read on and for more information on how to eat healthy, don’t miss Eating Habits to Lose Belly Fat as You Age, Dietitians Say.
“stress hormones can cause the body to store more fat in the midsection, even if your body weight doesn’t change,” says Palinski-Wade. “One of the best ways to reduce stress quickly is simply to practice ‘belly breathing’: abdomen, holding for a few seconds and then exhaling deeply through pursed lips as if you were whistling. This can help slow the heart rate, calm the body and reduce circulating stress hormones.”
“Protein helps trigger the release of leptin, which helps us feel fuller, longer, and can reduce calorie intake, which leads to more belly fat,” he says. Ruth CoryMS, RDNregistered dietitian nutritionist, women’s health expert, and executive director of The women’s dietician. “Easy ways to add more protein to your diet include protein-packed shakes with Greek yogurt or protein powder in the morning, grilled Salmon or chicken for lunch, lentilsor black beans for dinner, and hard-boiled eggs and toasted almonds for snacks.
“Your body is designed to handle the equivalent of just a teaspoon or two of circulating blood sugar at a time, and anything more than that has the potential to turn into body fat,” says Heimowitz.
“Simple sugars in the diet can cause belly fat to accumulate quickly. Too much added sugar can also increase insulin resistance, leading to too much insulin in the bloodstream, which further encourages fat storage.” belly fat,” says Palinski-Wade.
“The largest source of added sugar in the diet is sugar-sweetened beverages, such as sodas. By swapping sodas for soda water With a splash of juice, you can enjoy the same refreshing carbonation without added sugar.”
“A short, brisk daily walk helps encourage lower cortisol levels,” says Ruth. “Studies shows that even brisk walking can help regulate your insulin levels more effectively, leading to less fat storage in your abdomen.”
“When you cut back on carbs, especially refined carbs like White breadrice, bagels, pasta, cookies, candy, and chips, and you focus on nutrient- and fiber-rich carbohydrates like low-glycemic vegetables and fruits, you start losing belly fat, because your body is burning fat for fuel,” he says. Heimowitz.
“Reducing belly fat doesn’t have to be overwhelming, but it does require consistency, especially when it comes to food choices,” says Palinski-Wade. “Many of us eat without realizing what we’ve actually eaten or how much. When you track your food, you can see how what you eat affects everything from your energy, cheer upstress levels and even sleep, it doesn’t have to be hard to do.
“Lemons are known diuretics that can help reduce stomach bloating, and increasing hydration can help keep your appetite at bay, which means lower calorie intake and less belly fat,” says Ruth.
