We all want a flat stomach, but have you ever wondered why it’s so hard to lose belly fat? Many people find that belly fat is the most stubborn and difficult to get rid of. Whether it’s genetics, lifestyle, or diet, there are several factors that make this challenge complicated, but not impossible! If you want to lose belly fat, here’s how to get started.
Why is belly fat so stubborn?
Belly fat is much more than just an aesthetic problem. It’s part of the visceral fat, which is located deep inside your abdominal cavity and surrounds your organs. This fat is not only difficult to lose, but it also poses a health risk, as it’s linked to an increased risk of heart disease, diabetes, and other serious conditions.
Several factors contribute to the accumulation of belly fat:
Genetics: Some people are predisposed to storing fat in this area.
Hormones: The stress hormone cortisol promotes the accumulation of fat around the waist.
Diet: Excessive intake of sugars and refined carbohydrates leads to fat storage.
Lack of physical activity: A sedentary lifestyle prevents the burning of calories and increases fat.
- Diet – a key factor for belly fat
The first step to reducing belly fat is to change your diet. Many make the mistake of thinking that exercise alone will save them, but the truth is that diet is the most important element.
What to avoid:
Sugars and sugary drinks: Soft drinks, sweetened teas and juices contain huge amounts of sugars that directly lead to an increase in visceral fat.
Processed foods: Processed products like snacks, cakes and ready meals are full of empty calories and refined carbohydrates that are deposited as fat around the stomach.
Alcohol: Popularly known as the “beer belly,” alcohol is also rich in calories that are not easily burned, especially if you consume it in large quantities.
What to eat:
Protein and fiber: These nutrients not only fill you up, but also speed up your metabolism and keep your blood sugar levels stable. Eat eggs, fish, chicken, and include vegetables like broccoli, spinach, and carrots.
Healthy fats: Omega-3 fatty acids from fish and nuts help reduce inflammation and promote fat loss.
Whole grains: Instead of white bread, eat whole grain bread, brown rice, and oats, which have a low glycemic index and keep insulin levels stable.
- Physical activity – how to properly exercise your stomach
Did you know that abdominal exercises alone will not get rid of belly fat? It is important to do a combination of cardio and strength training to promote fat burning.
Cardio to burn fat:
Regular cardio is the best way to burn calories. Try incorporating:
Brisk walking
Running
Cycling
Swimming
30 to 60 minutes of cardio exercise several times a week is a great way to reduce fat all over your body, including your belly.
