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Losing weight: belly fat just won’t go away? This really helps

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Losing weight: belly fat just won’t go away?  This really helps

One thing first: where on the body you lose fat when losing weight cannot be controlled and depends, among other things, on your genes.

Personal stress level is also a relevant factor. When a lot of cortisol, the stress hormone, is released, the body creates fat reserves in the middle of the body, which is particularly sensitive to protection. This is a survival strategy that the human organism has retained from earlier times.

A basic recommendation for those wanting to lose weight is to reduce their stress levels.

Losing weight does not mean reducing fat

While the genetic aspect cannot be influenced, fitness trainer Cassie Lambert points out that the choice of weight loss method can play a role in the successful loss of belly fat.

For example, if you follow a low-carb diet or do cardio training, you will initially see quick success. Because both promote water loss, which shows up as weight loss on the scales. However, fat reserves do not melt away so easily in this way.

When it comes to losing weight, the following applies: sustainability rather than speed

Instead of aiming for quick weight loss, you should focus on losing weight sustainably, recommends personal trainer Evan Harden.

If you lose weight too quickly, it is often impossible to avoid losing muscle. So weight is reduced, but body composition is not improved.

According to studies, it is healthy not to lose more than one to three percent of your body weight per week.

The all too familiar yo-yo effect also plays a crucial role. If you don’t want to gain the weight you lost back straight away, you have to find a way that works in the long term.

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Calorie deficit is the be-all and end-all

Burning more calories than you need is crucial to eliminating fat cells. However, this does not mean constantly starving, but rather burning and saving calories with the help of the right diet, daily exercise and a certain amount of training.

A healthy diet includes fiber-rich foods, lean protein and healthy fats in every meal, according to Shapiro, founder of Real Nutrition.

In addition to this rule of thumb, there are other tricks to easily optimize your diet.

Tips for proper nutrition

Do not eat until you are completely full, but only until you are 80 percent full. Eat your fill of fruits and vegetables – not carbohydrates. Avoid heavily processed products. These often contain hidden sugar and other unhealthy substances. Include fiber in your diet to stay fuller for longer. Drink plenty of water. You should avoid sugary drinks. The body does not perceive them as containing calories, which is why they can quickly wipe out a calorie deficit. Avoid fried food.

The right training against belly fat

You shouldn’t approach training too tensely either. You don’t have to train every day and, especially at the beginning, it’s enough to follow a few basic rules.

HIIT cardio & strength training combined

Integrating cardio into your training routine makes sense to achieve a calorie deficit. A cardio workout burns a lot of calories in a short period of time. HIIT units are particularly economical because they also have an invaluable afterburn effect.

Above all, Lambert recommends establishing three to five strength training sessions per week. Because strength training not only promotes muscle building, but also metabolic functions. Muscles also act as a combustion engine between training sessions: the more muscles you have, the higher your calorie consumption is in general.

NEAT (Non-Exercise-Activity-Thermogenesis)

In addition to the actual training sessions, it is essential to increase the daily amount of exercise. This means walking more often instead of taking the bus or taking the stairs instead of the elevator. This helps you stay active over the long term and thus achieve weight loss in the long term.

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Do abdominal exercises help?

Abdominal exercises are hardly effective because belly fat lies over the abdominal muscles. You can only see trained abs when the fat above them has disappeared. However, six pack exercises themselves do not significantly help reduce belly fat. As already mentioned, it is not possible to specifically burn fat in certain areas of the body.

Adjust your lifestyle instead of following a strict diet

If you want to lose weight and belly fat in the long term – and keep this weight off – you should integrate a healthy diet and regular training as well as enough exercise into your everyday life, instead of counting the remaining weeks of your diet only to then fall back into old, unhealthy patterns.

It is extremely important that you find a routine that does not cause you torment, but on the contrary is actually pleasant.

The mistake often made is to completely ban certain foods from the diet. However, this can lead to food cravings and is therefore not useful.

Your favorite chocolate bar shouldn’t be missing from the new lifestyle. Because the goal should not be perfection, but rather consistency.

This generally applies to losing weight, but especially to reducing stubborn belly fat.

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