You’re Eating Too Much Sugar
Claire and James say that the majority of the population are consuming too much sugar. “Studies suggest theres a link between high sugar intake and holding onto belly fat in particular,” they explain.
Plus, as women age, they become more insulin resistant, making it harder to process these sugars. “That’s why you become even more prone to store it down as belly fat,” Claire adds.
How To Gain Muscle And Lose Belly Fat
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You’re Doing Too Much Exercise
Yep, you read that right. Some women can actually be doing too much exercise. “This can increase stress on the central nervous system, peaking cortisol and creating the same negative affect mentioned above,” James adds.
Thats why its imperative you take adequate rest time and mix your workouts up.
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It Can Lead To Hormonal Imbalances
Though some subcutaneous fat is necessary to help your body function at its best, it isn’t beneficial if you’re carrying it in excess.
Remember that this fat produces leptin, which, in standard doses, helps promote satiety. But having too much of that hormone in your blood which can occur when you have obesity can lead to leptin resistance, according to the Hormone Health Network. This is when your body becomes less sensitive to the hormone and thus can’t effectively signal when you’re full, which can lead to overeating.
You Drink Too Much Alcohol
Alcohol is drunk in all parts of the world, and it is actually not a bad thing when taken in moderation. When you take alcohol in high amounts, it increases the risk of inflammation, liver disease, and other health conditions. Belly fat is not referred to as a beer belly for no reason. Alcohol is known to suppress fat burning in our bodies. In addition to that, the excess calories from alcohol are usually partly stored as belly fat .
Men who consume more than three drinks in a single day have an eighty percent more likelihood of growing a beer belly than men who consume less alcohol. If you drink too much alcohol, a good way of dealing with your love handles might be by reducing your consumption of this beverage.
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You’re Eating Trans Fats
If antioxidants are the good guys of gut health, trans fats are the super-villains. These sneaky fats actively contribute to your growing waist line not just by adding new fat, but by moving fat from other areas of your body to your belly. During a six-year study at Wake Forest University, monkeys that were fed an 8 per cent trans-fat diet had 33 per cent more belly fat than monkeys that were fed an 8 per cent monounsaturated fat diet.
There are currently no legal requirements for food manufacturers to label trans fats, according to the British Dietetic Association, so you need to check ingredients lists for hydrogenated fats and hydrogenated vegetable oils. The biggest culprits? Your cheat day favourites: cakes, biscuits, ice cream, popcorn, pies, fried food, fast food and takeaways.
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Use These Tools To Track Everything
Now, maybe youre freaking out a bit cause of these calculations Im asking you to do. Theyre actually very simple to follow on a daily basis if youve got the right tools. Yes, it requires a bit of effort on your end Id say youre adding 10 minutes per day tracking your food intake, but its so incredibly worth it, I promise you.
If you can follow this for a month, youre going to be very happy with the results youll start to see in the mirror.
The two most important tools I use every single day to track my food intake are MyNetDiary and a Food Scale.
Without these tools, theres no way I could have made significant progress.
WHY IS A FOOD SCALE IMPORTANT FOR BELLY FAT LOSS?
In short, the food scale will make sure you are tracking your foods properly and not accidentally going over or under your calories by too much. I used to miscalculate meats for instance or even potatoes. I thought to myself, oh that chicken breast is about 150 calories. Oh boy was I wrong. That chicken breast is about 300 calories.
Id do the same thing with a potato cause you see online a regular potato is about 100 calories. Nope, the potatoes I have here are regular russet potatoes and when I weight them on my scale, I see that this one potato is about 300 calories too.
WHY IS MYNETDIARY IMPORTANT FOR BELLY FAT LOSS?
You arent a calculator but the app is. So, it tracks all the foods you eat throughout the day, while knowing your calorie budget.
So Why Is It So Hard To Lose Belly Fat
Because our body preferentially chooses certain areas like our belly to store fat, but doesnt choose specific areas to burn fat, the end result is an uneven distribution of fat.
For example, When we put on fat weight, well notice the biggest increases around the areas of our abdomen, or in women, also the buttock and thighs.
As we gain even more fat, well start to also notice small increases in our arms, face and neck.
When we finally do lose the fat weight, reductions are noticed everywhere at once. So our abdomen, buttocks, thighs, and also our arms, face, and neck are reduced.
Because the fat stores in our arms, face, and neck are much smaller, their reduction is noticed first.
Meanwhile, there are also significant reductions around our abdomen, but because there is so much more fat on our abdomen to begin with, and our body is not just targeting our abdominal fat to burn, some fat remains there, and is still noticeable, even after losing a significant amount of weight.
For the body to burn only abdominal fat, it would require the rest of the body to have almost no other fat sources, which is not really possible as the body would still have small fat stores all over the body it could still use.
At that point, the only natural way to completely lose your belly fat would be to continue to lose weight and burn fat until nearly all your fat stores have been depleted. Which is possible, but very difficult to do in practice.
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The Science Of How To Lose Belly Fat
There is a lot of scientific evidence that supports the idea that belly fat is a key factor in weight gain. Studies have shown that people who are obese tend to have higher levels of visceral fat, which is the most dangerous type of fat.
Visceral fat is located around the belly and helps to store calories and create a stubborn body shape. visceral fat is also associated with an increased risk for heart disease, stroke, diabetes, and other chronic conditions. In addition, people who are obese are more likely to be obese because theyre not physically active. When youre not being effective at losing weight, its important to remember that there are many different factors at play.
Tactic #: Follow A Suitable Diet Approach
There is a pattern I often find with people that are having issues with stubborn fat.
That is, theyve been dieting for awhile, arent eating very many calories, potentially exercising a lot, but their weight loss has come to a standstill.
They are pretty lean, but still have some areas of stubborn fat that they cant seem to get rid of its almost as if their body just doesnt want to drop fat from any of these final areas.
Well, in a sense, this is exactly what has happened: the long period of dieting has resulted in metabolic slowdown, as their body attempts to protect itself from losing more weight .
Unfortunately, people in this situation cant feasibly decrease calories further, since they are already so low, leaving them in an annoying bind.
The solution here is to do something called reverse dieting, as I discuss in more detail in this article.
If you do this properly, youll be able to speed up your metabolism, which will make it easier to cut calories and create an appropriate energy deficit in the future, allowing you to properly lose fat from those stubborn areas.
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Eat Plenty Of Soluble Fiber
Soluble fiber absorbs water and forms a gel that helps slow down food as it passes through your digestive system.
Studies show that this type of fiber promotes weight loss by helping you feel full, so you naturally eat less. It may also decrease the number of calories your body absorbs from food .
Whats more, soluble fiber may help fight belly fat.
An observational study in over 1,100 adults found that for every 10-gram increase in soluble fiber intake, belly fat gain decreased by 3.7% over a 5-year period (
Make an effort to consume high fiber foods every day. Excellent include:
- flax seeds
- blackberries
SUMMARY
Soluble fiber may help you to lose weight by increasing fullness and reducing calorie absorption. Try to include plenty of high fiber foods in your weight loss diet.
Eat Plenty Of Protein
The easiest change you can make to your diet to lose belly fat is to eat enough protein. There are several reasons for this. Increasing your protein intake increases satiety. In most cases, if youre not hungry, you wont eat. Therefore, increasing satiety can result in effortless weight loss.
Moreover, eating enough protein throughout the day ensures you maintain your metabolically active mass even when you eat at a calorie deficit. If you push your muscles to failure through resistance training, you can even build muscle while burning belly fat by eating enough protein. Bio-available protein sources include legumes, dairy products, game meat, eggs, and lean seafood.
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Why Lower Stomach Fat Is So Hard To Get Rid Of
When it comes to losing fat, there are certain areas that can seem particularly tough to eradicate.
And for many men, one of the most challenging areas is their lower stomach fat. For women, the hardest areas tend to be around the hips, butt, and thighs. So, what causes these areas of fat to be so stubborn and hard to eradicate?
In this article, Im going to reveal why fat from certain areas of your body, like your lower stomach, hips, butt, and thighs, can seem tougher to lose than others, and some of the most effective tactics that you can use to lose it.
The Risks Of Excess Abdominal Fat
“Women are more prone to gain weight around the hips and thighs, but women can also be prone to abdominal fat gain — as can men,” nutritionist Fiona Tuck told HuffPost Australia.
“When the waist thickens and begins to exceed hip girth, it can lead to an increased risk of heart disease, diabetes, raised triglycerides and high blood pressure.”
“In a way, it’s good that we naturally don’t want stomach fat to be there because carrying extra weight around our abdominal area is much less healthy for us,” accredited practising dietitian and sports dietitian Chloe McLeod said.
“This is where it’s called visceral fat, which is in and around our organs — whereas the fat present all over our body under our skin is subcutaneous fat. When there’s high amounts of visceral fat, it increases the risk of developing those diseases like metabolic syndrome and heart disease. Being aware of, and managing, this is incredibly important.”
So why is stomach fat so hard to get rid of for many people?
“Fat may gather here for a number of different reasons, such as high stress levels, hormonal imbalance, ageing and a poor diet high in alcohol, refined carbohydrates and saturated fats,” Tuck said.
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How To Burn Belly Fat
Youve probably seen a ton of trendy diets and food ads that supposedly turn you into a fat-burning machine! But burning fat and losing fat aren’t quite the same thing. Burning fat is simply using fat as a source of fuel. This doesn’t mean that you are dropping weight though. Your body is always burning a little bit of fat, even at rest. And oftentimes you replace this fat with the calories you eat – causing no loss in overall fat mass.
Fat loss on the other hand is the result of cutting calories. If you eat less than you burn, your body fat stores do not get replaced and this results in overall weight loss/decreases in fat mass. But this is not always a perfect science of calories in vs. calories out. When it comes to body composition , it gets a little more complicated. The type of workout you are doing, your diet, and lifestyle factors can all affect how successful you are at losing fatty tissue.
And to make things harder, you cannot spot reduce fat – meaning when you do lose body fat it tends to come from all over, not just your belly fat. This can make the process feel like it takes even longer since small reductions in fat throughout your body are much harder to visually see than the fat loss from one specific area.
The Basics Of Belly Fat
Belly fat is the extra weight that hangs around your middle. It can be a problem for anyone, but its especially hard to lose in people who are already overweight. Belly fat isnt just a cosmetic issue- it can lead to health problems such as heart disease and diabetes especially if it is heriditary. In fact, belly fat is even more dangerous than Obesity!
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Daily Habits For Fat Loss
Pack snacks
No belly-busting diet is complete without a super-charged arsenal of healthy, satiating snacks. By planning ahead for those times you get stuckthink traffic jams and long days at the officeyoull be equipped to fight against any unhealthy temptations or poor food choices. I would definitely have snacks planned throughout the day. Its very important to eat throughout the day to make sure youre not famished at some of the bigger meals. I would definitely have snack jars with things like granola bars, protein bars, almonds, dehydrated fruits, turkey jerky, and a lot of high-protein snacks stashed at work, in the car, or at home, says White.
Prepare meals on Sunday
Putting aside time on Sundays to prep for the week ahead will not only save you countless dollars in last-minute takeout meals, but it will also save you a tremendous amount of excess calories in the long run. When we make decisions based on emotions and convenience we often find ourselves tied to less-healthy fare. White suggests getting in the kitchen, throwing on some good music, and preparing your meals for the days ahead. This way you can control ingredients, portions, and also free up time during the week to tend to your usual obligations. If you stick with it in the long-term, this will translate to less overall body fat as a result.
Pencil in your workouts
Meditate
Make sleep a priority
Avoid artificial sweeteners
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