The ultimate strategy for thin belly! Get rid of 9 "diet and fitness habits that can't lose weight" to lose weight!

Do you feel that the fat in the lower abdomen is more difficult to get rid of than the fat in other parts. Even with regular exercise and diet, the fat in the belly still cannot be lost? In fact, says Dr Luke James of Health Care UK , the lower abdomen is "one of the hardest places to lose fat" because of the hard-to-lose accumulation of cells. Experts provide the following NG habits and coping strategies that should be avoided in "reducing belly fat", take notes now!

Bad habits of not losing weight in the lower abdomen 1. Lack of sleep

Endless swiping of mobile phones before going to bed, drinking coffee in the middle of the night, etc. are the reasons why you can’t fall asleep or stay up late. If you don’t reach 7-9 hours of sleep every day, you will not only feel tired the next day, but also affect your weight gain and reduce. Dr. Lu Ke pointed out: "Insufficient sleep will disrupt the body's hormonal balance and affect the hunger feeling of the next day. There are two hormones that can affect your appetite, ghrelin and leptin. If you don't get enough sleep, ghrelin will rise. Leptin goes down.” To avoid this imbalance, establish an early bedtime routine.

The bad habit of not losing weight in the lower abdomen 2. Exercise does not prescribe the right medicine

Dr. Luke gave an example: "Even if you are doing abdominal exercises like sit-ups, you can't lose the meat on the abdomen." Fat is attached to the abdomen because it is where the body stores energy, and against the lower abdomen Ricketts HIIT (High Intensity Interval Training) is recommended , which combines squats and running, which can effectively burn body fat and increase heart rate . In addition, squats, overhead presses and pull-ups can effectively promote blood circulation.

Bad habit of not losing weight in the lower abdomen 3. Too much sugar intake

If you consume too much sugar, such as sports drinks, hand cups, soft drinks, chocolate, cakes and other sweets, it will be difficult to lose weight. "Always check food labels, even low-fat foods can contain a lot of sugar," advises Dr. Luke. Choosing to eat vegetables is a good way to reduce carbohydrate intake, which can help shed belly fat.

But from a nutritional point of view, fat loss is caused by a state of lack of energy, so you can still eat your favorite food, the important thing is to be moderate and balanced, the goal is to reduce body fat step by step, so that fat has been in a state of lack of energy.

Bad habit of not losing weight in the lower abdomen 4. Insufficient protein intake

Protein can help effectively remove fat, maintain body muscle, increase calorie burning, and at the same time make people feel full and reduce the chance of eating sweets.

Foods that contain protein: Chicken breast, salmon, tuna, eggs, Greek yogurt, milk, tofu, chickpeas, But some foods are high in saturated fat, so try to choose low-fat sources of protein.

Bad habit of not losing weight in the lower abdomen 5. Too much pressure and frequent anxiety

"Stress can do a lot of damage to your body," causing the secretion of something called stress hormones that make you crave foods that give you energy and satisfaction.

If stress hormones continue to secrete, it will lead to an increase in the amount of fat accumulated in the stomach, Renha said: "If the stress is reduced, you may not want to eat those high-calorie foods." When you are stressed, you can observe your eating habits. , When you want to eat sweets, ask yourself "Are you really hungry?"

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Bad habit of not losing weight in the lower abdomen 6. Want to lose weight quickly

I have been losing weight for a while, but the weight has not changed, so I feel frustrated or want to give up, but weight loss does not happen overnight, stick to it for at least 8 weeks, I believe there will be changes, "It takes time to achieve results, not everyone will have the same in the beginning Results.” Even if you do the same exercise as others, the results will not be exactly the same.

Bad habit of not losing weight in the lower abdomen 7. No clear diet plan

Different diets are suitable for everyone, but no matter which diet you adopt, you need to do "progress management". There are many apps on the market that can help you make plans, record food intake, detect calories burned during exercise, etc. Keeping records can make your weight loss goals clearer and enable you to achieve the plan step by step.

Bad habit of not losing weight in the lower abdomen 8. Going on a diet and not eating

Dr. Luke said: "Dieting and not eating may make you lose weight at first, but you can't maintain it." When you reduce your calorie intake too much, it will make your body starve, slow down your metabolism, and make it harder to lose weight , Short-term solutions usually do not bring long-term results. It is recommended to choose a diet that is comfortable for you, which will be more effective than dieting.

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Bad habit of not losing weight in the lower abdomen 9. Excessive exercise without rest

In order to maintain good health, exercise and rest should be balanced. If you exercise without rest, it will affect the secretion of the steroid hormone cortisol, which will lead to the increase of stubborn fat in the stomach. It is recommended that when making a fitness plan, you must arrange a day to rest. If you do not give your body time to recover, it will increase the risk of injury.