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

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Sugar reduction, fasting, running... Which is the fastest and most effective way to lose weight? Japanese netizens voted the 10 most effective ways to lose weight, and the advantages and disadvantages will help you sort it out at once! There are hundreds of ways to lose weight. Although the core is "eat less and move more", they are divided into various diets, exercise methods, etc. Which one is the most effective? The Japanese website Rankingoo launched a poll for netizens who are on a weight loss plan, and selected 10 of the most effective weight loss methods in real experience, and analyzed the advantages and disadvantages of them for you, let’s take a look... One Meal A Day It sounds painful to eat only one meal a day, but many netizens said that they can really lose weight, or they can lose weight without deliberately eating one meal a day in busy days. After all, it really reduces calories ingest. Advantages: You can lose weight quickly in a short period of time. Disadvantages: It may cause constipation, but the chance of gaining weight is high, and it is also prone to nutritional imbalance or indigestion Quit Snacks In fact, many people can’t lose weight because they eat too much snacks. Just quitting snacks and sugary drinks can probably reduce your intake of many carbohydrates and calories, and you can eat a full meal. Please avoid all sugary drinks. Advantages: For people who have the habit of eating snacks, as long as they can really quit snacks, there will be a significant difference! Disadvantages: If you don't eat snacks much, the scope of this method to lose weight is limited Belly Breathing That's right! You can lose weight just by breathing! The principle of abdominal breathing weight loss method is to use the nostrils to slowly inhale until the abdomen bulges, then hold the breath for 1-2 seconds, and then exhale through the mouth to slowly spit out the air completely. 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Advantages: It is easy to burn calories, especially when you run outdoors, it will also improve your mood. People who can persist can really see the effect of weight loss. Disadvantages: Long-term willpower is required to maintain it, especially if office workers want to run after get off work, it is easy to give up Avoid Starches And Carbohydrates Many people want to lose weight in this way. The popular ketogenic diet and sugar-reducing diet in recent years are also related to this. Some people choose the simple version that only eats starch for dinner. Advantages: The slimming effect of quitting starch is fast and significant, and it is very effective for weight control. Disadvantages: It is okay to choose only one meal to avoid starch, but if you do not eat starch at all for three meals, it will cause a lack of nutrients needed for brain function, and may also cause nutritional imbalance and even constipation Fitness, Core Training Different from general aerobic exercises such as running and dancing, fitness and core training are aimed at building muscles, increasing the basal metabolic rate, burning calories faster, and making the body look better. Advantages: The effect of weight loss is remarkable, and proper exercise of muscles can also make the body healthier. Disadvantages: If you fail to persist, it is easy to rebound after stopping fitness and core training; and if you want to lose weight successfully, you still have to add diet control to succeed Sugar-Free Diet The sugar-free diet is to quit all sugar and dessert intake! Nutritionists often say that the biggest source of calories is sugar. If you can quit high-sugar foods. A netizen once shared that he lost 10kg within half a year by relying on a sugar-reducing diet. Advantages: In addition to helping to lose weight, the sugar-free diet can also prevent the skin from aging and loosening caused by glycation. Disadvantages: Sugary foods are inherently attractive, and processed sugars are more evil than sugary foods and harder to quit, such as milk tea, desserts and sugary drinks. It is important to emphasize willpower again Walking Diet In addition to the easiest way to lose weight on foot, it is also the easiest way to implement! Advantages: sit less if you can stand, get rid of the habit of hitchhiking, stop taking cars when you can reach places on foot, eat as usual, and be healthier! Cons: In a super-busy generation, taking public transportation is time-saving and convenient, and it takes a lot of willpower to develop this habit

Sugar reduction, fasting, running... Which is the fastest and most effective way to lose weight? Japanese netizens voted the 10 most effective ways to lose weight, and the advantages and disadvantages will help you sort it out at once! There are hundreds of ways to lose weight. Although the core is "eat less and move more", they are divided into various diets, exercise methods, etc. Which one is the most effective ? The Japanese website Rankingoo launched a poll for netizens who are on a weight loss plan, and selected 10 of the most effective weight loss methods in real experience, and analyzed the advantages and disadvantages of them for you, let’s take a look... One Meal A Day It sounds painful to eat only one meal a day, but many netizens said that they can really lose weight, or they can lose weight without deliberately eating one meal a day in busy days. After all, it really reduces calories ingest. Advantages : You can lose weight quickly in a short period of time. D...

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