16 reasons why you’re not losing belly fat?
You're doing the wrong workout
Besides healthy diet also try to take regular exercise because exercise
also help a lot to burn excessive fat. Instead of all those crunches, do
exercises that engage multiple muscle groups and work your
cardiovascular system. Doing small bursts of exercises, or interval
trainings, with small breaks in between can improve endurance and muscle
more efficiently than traditional cardio. The combination of
cardiovascular (aerobic) exercise with resistance training is more
effective than cardiovascular training alone in getting rid of abdominal
fat. Getting up and moving throughout the day by going for walks will
also help. Kate Patton; a registered dietician at Cleveland Clinic
recommends 250 minutes of moderate-intensity workout and 125 minutes of
high-intensity workout every week.
Poor Sleep
Make sure you’re getting a solid 7 to 8 hours of sleep every night, and
make sure it’s good sleep! Get the right amount of sleep helps because
losing sleep can also alter your hormone production, affecting your
cortisol levels that cause insulin sensitivity, prime reasons for belly
fat! One night of poor sleep really does a number on your metabolism.
This is because sleep plays an important role in regulating key hormones
related to hunger and metabolism. Too little sleep can cause an
increase in a hormone that increases your appetite, so you’re eating
even if your body doesn’t need it. Getting about 7 hours of sleep a
night is one of the best things you can do for your body shaping goals. A
16 year study of about 70,000 women found out that most women who slept
for five hours or less a night were 30 percent more likely to gain 30
or more pounds than women who slept 7 hours and above. Poor sleep also
induces stress that in turn revs up the stress hormones.
Drinking Soda
Drinking sugary soda was associated with significantly more belly fat
and wider waistlines. Sodas have empty calories which mean there's zero
substance in them. You're drinking calories without any nutritional
benefit. All you get is processed sugar, high fructose corn syrup, and
artificial flavoring. Sugar basically puts your body in fat storage mode
so the more you have the more fat you collect. Regular soda was
associated with increased waist size and abdominal fat, but diet soda
was associated with increased waist size, BMI, and total percentage of
fat. Diet soda is also linked with obesity, type 2 diabetes and the
metabolic syndrome. Diet soda is full of artificial sweeteners and
ingredients that just throw your metabolism off track, leading to hunger
spikes and cravings. And if you’re still drinking the regular stuff,
most of that sugar is just getting converted into fat.
High Sodium Diet
Although sodium doesn’t necessarily contribute to belly fat, it does
cause your body to retain water. This bloating is just going to make
your midsection look bigger than it is, and hide all your hard work at
the gym. Excess salt causes water to move from your bloodstream into
your skin, making you look and feel bloated. The most effective way for
forming your belly is to decrease your Sodium intake. While you don’t
have to eliminate sodium entirely, be careful not to add any high sodium
foods into your belly fat diet. You can flavor your food with other
herbs and spices instead.
Drinking Alcohol
Alcoholic drinks, such as beer, increases the risk of belly fat because
the liver prioritizes burning alcohol before metabolizing fat, according
to Columbia Health. This allows more fat to store in your body in a
process known as fat sparing. Several studies show that alcohol can
increase appetite and food intake, and certain types of alcohol are
associated with belly fat specifically. The problem with alcohol is that
it’s really high in calories, regardless of what it’s mixed with. When
consumed on a regular basis, it’s definitely going to interfere with
your belly flattening efforts. Beer has empty calories; it doesn't
contain the fiber, vitamins or minerals you need to feel satisfied,
which also leads to excess calorie consumption and fat gain.
Check your age
As you get older, your body changes how it gains and loses weight. As
you grow older your metabolic rate changes which means your body slows
down and unfortunately for women that extra fat piles up around the
waistline. This means that it requires far fewer calories to function on
a daily rate, resulting in them being stored as fat. This is prominent
in women dealing with menopause. During menopause, if a woman is gaining
weight, it is more like to be in her belly. In menopause, production of
the hormones estrogen and progesterone slows down. This encourages even
more fat to be stored in the belly and cause the dreaded weight gain.
You are stressed out
stress can cause a lot of issues pertaining to your health, including
your weight. When you are stressed, you tend to consume high fat, high
calorie food. Stress also causes the body to produce excessive amounts
of cortisol. This hormone moves stored fat to the abdomen area and
creates belly fat. Cortisol also increases the amount of fat in your
body and enlarges your fat cells. Try to reduce stress to reduce caloric
intake and weight gain.
You are apple shaped
If you tend to pack the pounds around your middle rather than your hips
and thighs, then you're apple shaped. This genetic predispostion means
it will be harder to loose the belly fat but it doesn’t mean it is
impossible. You’ll have to stringently follow all of the tips that have
been mentioned through this article to succeed.
You're sick
This is another one of those cases where the dreaded belly fat might not
be your fault. A small proportion of people suffer from something
called Polycystic Ovary Syndrome, which causes an increased amount of
testosterone to enter the body. The result of this is that it can be
very difficult to lose weight. If you're an apple shape and overweight,
it is advisable to see your doctor since there may be a chance that you
are prediabetic or diabetic.
You're eating too many processed foods
Refined foods like white bread, crackers, and chips, as well as refined
sugars in sweetened drinks and desserts increase inflammation in our
bodies. Because belly fat is associated with inflammation, eating too
many processed foods will hinder your ability to lose belly fat. A diet
rich in whole grains changes the glucose and insulin response in your
body, which hastens the melting of fat, and visceral fat, that deep
layer of fat, is easier for your body to burn than the subcutaneous fat
under your skin (the fat that you can see and grab).Natural foods like
fruits, whole grains, vegetables are full of anti-oxidants which have
anti-inflammatory properties and therefore it is good in fighting
abdominal fat.
You're eating the wrong fats
The body doesn't react to all fats in the same way. Research correlates
high intake of saturated fat (the kind in meat and dairy) is associated
with increasing the amount of visceral fat in the body; while a moderate
supply of monounsaturated fats and specific types of polyunsaturated
fats (mainly omega-3s, found in walnuts, sunflower seeds, and fatty fish
like salmon) have anti-inflammatory properties and can actually work to
reduce your belly fat. But eating too much fat of any kind increases
your calorie intake and could lead to weight gain, so enjoy healthy fats
in moderation. These fats include: avocado, sesame seeds, peanut
butter, olive oils, etc.
You're unmotivated
Do you REALLY want to lose that belly fat? This all relates to
motivation and if you are taking a half-hearted approach, it goes
without saying that your fat will be sticking there for years to come.
Reducing belly fat takes a combination approach of a diet low in
calorie, fat burning foods and fluids, sugar, carbohydrates and very
high in fiber along with cardiovascular and weight training. If you are
willing to do the work, you can move past genetics and lose your
abdominal fat. This might be one of the more obvious reasons, but some
people just can’t rid themselves of the belly because they don’t put the
hours in. The key to staying motivated is similar to fuel in a car—you
don't need the motivation tank to be full to drive; you just need to
prevent it from running empty, If you notice that your motivation is
waning, give yourself a break from your diet or exercise plan for one to
three days. One of the best ways to stay motivated throughout your
weight loss journey is to reward yourself with non-food rewards that you
will look forward to and enjoy. Keeping an eye on your progress will
keep you motivated and seeing your long-term progress will boost your
motivation. When motivation to stick to your new eating and exercise
habits wanes, and a quick glance in the mirror doesn't do the trick,
considering the many health risks of abdominal obesity probably will get
you going. By maintaining a healthier weight, you are more likely to
live a longer life with fewer medical problems. Wearing a smaller size
is just the icing on the cake; a happier, healthier life is the ultimate
reward.
You Fall Short on Magnesium
Magnesium is an essential mineral to human health and for healthy weight
loss and body shaping. Magnesium is necessary for every major
biological function (over 300 biochemical functions) in the body,
including your heartbeat and regulating blood sugar levels. Magnesium
supplementation is useful to treat the muscle cramps that people get
when they’re trying to lose weight. It helps muscles and nerves function
properly, maintains bone strength, and helps the body create energy and
make proteins. It also seems to curb sweet cravings and works with
calcium in muscle contraction. It is also required for the formation of
ATP, the energy currency of the human body. Magnesium is required by
every cell to function. Many metabolic reactions depend upon this
mineral. Magnesium can give you a better metabolism, better digestion,
and an in-sync melody of the vitamins and minerals within can help you
reach your weight loss goals a bit quicker and safer.
Eat more magnesium-rich foods, such as leafy green vegetables spinach
and broccoli, almonds, Brazil nuts, peanuts, hazelnuts, cashews,
sunflower seeds and other seeds, halibut, shrimp, whole-wheat bread,
milk, Whole grain products, lima beans, black-eyed peas, soybeans,
legumes, avocados, bananas, and kiwifruit. Or talk to your doctor about
taking a supplement.
You consume too Many Calories
If you consume more calories than you need, the excess calories will be
stored as fat. To put it simply, you need to burn more calories than you
consume in order to lose belly fat. To lose one pound you need a
deficit of 3500 calories. It’s safest to lost one to two pounds each
week. Hairston’s research shows that people who eat 10 grams of soluble
fiber per day -- without any other diet changes -- build up less
visceral fat over time than others. Simply cutting out 500- 1,000
calories a day will result in a one to two pound weight loss per week.
This is the safest rate to lose weight according to experts. Rapid
weight loss is harder to maintain and can lead to health problems such
as gallstones.
Going long periods without eating
Take meals at consistent times, skip a meal or push a normal mealtime
back by several hours the end result is that you eat more, gain weight
and pack on belly fat. A variety of hormonal changes occur after eating
huge meals. By eating more frequent and smaller meals, the body's
metabolic furnace is always running hot. This results in more fat and
calories being burned throughout the day. Aim for three meals and two
snacks every day.
You are Skipping Breakfast
Never skip your breakfast because breakfast is the most important meal
of the day. But, when you're dieting, it's especially true. Eating a
healthy breakfast within an hour of waking up can help keep insulin
levels steady and will speed up your metabolism and make it work harder.
Even skipping one day of breakfast can slow your metabolism. Plus, when
you eat a good breakfast, you're less likely to overeat at lunch or
later in the day, as well as from craving the not-so-healthy foods.
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