Fitness mad "lower belly fat" always can't lose weight? Experts revealed that even without exercising, as long as you improve these 5 habits, you can get rid of fat belly and thin waist

Exercising like crazy to lose weight, but what should I do if the fat circle on my stomach keeps growing? Many experts say that unreduced meat is actually the worst thing for health, and "waist circumference" is actually a better indicator of physical health than BMI. According to a 2016 study by The International Journal of Obesity, 30% of people with a normal BMI still suffer from diseases such as insulin resistance, high blood pressure, and high cholesterol. Therefore, if you want to be healthy, it is very important to maintain your waist circumference in the normal range!

Reasons for obesity in the lower abdomen 1. Excessive pressure

Georgie Fear, author and nutritionist of "Lean Habits for Lifelong Weight Loss", said that the human body will secrete "corticosteroids" when stressed, which will make the abdomen accumulate more fat. Therefore, when you are under great pressure, if you want to lose weight by reducing your calorie intake, the reduction may not be in the abdomen, but more likely in other parts.

Lower the deppression

Plus, according to a study from the University of California, San Francisco, stressed women tend to have more belly fat than the average person. Therefore, if you want to lose weight, you must adjust the pressure well and release it.

The reason for obesity in the lower abdomen 2. Excessive training of abdominal muscles

Albert Maschinie, a fitness coach and nutritionist at the "SoHo Strength Lab" in the United States, pointed out that if you only over-train specific parts, the weight loss effect is usually not very significant. Many people think that sit-ups, crunches or planks can slim down the belly, but in fact these actions only strengthen the core muscles and will not help reduce abdominal fat. Instead, they should focus on the exercise of the whole body muscles.

If you want to lose belly fat, you should exercise more than one muscle group in your body, because the more muscles you train, the more calories you will burn and the less fat you will have around your belly. And Maschinie also said that squats, deadlifts, push-ups, pull-ups or rocket pushes are all recommended actions!

The reason for obesity in the lower abdomen 3. Love to eat sweets

Sweet food intake is also the main reason for not losing weight! Usually processed foods contain "fructose", and the metabolism of fructose is different from ordinary carbohydrates, so foods with high fructose content are relatively easy to accumulate belly fat. Fruit also contains fructose, of course, but don't worry! Unless you eat more than 12 bananas a day, you don’t have to worry about accumulating belly fat when you eat fruits. Instead, you should reduce your intake of processed foods!

Reason 4. Belly fat is not a problem of "fat"

Among the women who have trouble with the lower abdomen, it may be because they often wear jeans, causing flatulence, which makes the abdomen look bulging; or because of digestive system discomfort such as irritable bowel syndrome, lactose intolerance or celiac disease , causing the abdomen to appear slightly larger.

Easiest way to lose weight

It is recommended to eat foods rich in dietary fiber to make gastrointestinal motility smoother. In addition, foods such as fruits, vegetables, and tofu can keep the intestinal tract healthy, and sugary foods should be avoided, because sugar is easy to produce gas, causing flatulence.

Reason 5. Insufficient protein intake

If you want to reduce belly fat, the intake of "protein" is really important! A study of 90 women by McMaster University in Canada found that women who ate more protein lost more weight than those who ate less, and lost belly fat even more than those who ate less. twice as many people. This means that eating high-protein foods will reduce fat first, and insulin sensitivity will increase, resulting in a reduction in body fat.

Experts also suggest that 30% of the total calorie intake in a day is the most appropriate protein intake for the human body, so as to achieve the most ideal weight loss effect. For example, a woman who needs to consume 1800 calories a day should consume 540 calories of protein, and distribute the protein intake evenly according to three meals