For one reason, abdominal fat is called the most stubborn change. The fat cells that gather around your lower abdomen are called “beta-fat” cells, which are known to be difficult to get rid of – we explain here in more detail.
Therefore, if you train regularly and maintain a balanced diet, then what will you do, but you still do not see any results? Dr. Luke James of Bupa UK made several suggestions about where you can go wrong:
1. You do not have enough sleep
“Because we switched through social networks to drink coffee late at night, we have many ways not to sleep consciously at night. Besides the fact that the next day we were tired and slovenly, we did not get the recommended 7-9 hours of sleep each night. Time affects weight loss.
“When we do not have enough sleep, our body’s hormones lose their balance, and the next day they can affect our hunger. We all have two hormones that affect our appetite: ghrelin and leptin when we do not get enough. When we sleep, the level of hormones releasing growth hormone (the hormones that make us hungry) grows, and our levels of leptin (hormones that us calmed down) decrease. This means that when we are awake, we tend to eat more But I am not satisfied with this. Go to bed earlier than usual to avoid this imbalance and do not forget to eliminate any distractions that might prevent you from nodding. ”
2. You are doing the wrong exercises
“Only sit-ups and other sit-ups can help you eliminate the blows.” Fat is the place where your body stores energy, so you need to use a common solution for this. Training HIIT is a way to burn fat and a good way to increase your heart rate, sit-ups, snoring and treadmills are examples you can try. ”
3. You eat too much sugar
“If your diet contains many sports drinks, sugary drinks such as soda and flavored water, or sweet foods such as chocolate and pie, this will lead to more weight loss, and all fruits and vegetables will surely be of use to you. If you eat too much, it can sometimes lead to weight gain, because they contain high levels of natural sugars, and fat-free foods can also contain large amounts of added sugar, so be sure to check the food label.
“Try to reduce the amount of simple carbohydrates that you eat, such as pasta and bread, instead of healthier options such as zucchini. It’s not easy, but by reducing the intake of carbohydrates (not completely destroying carbohydrates! The best chance of belly fat. ”
4. You do not eat enough protein
“Protein very helps in the restoration of fat, helps build and store muscle tissue and increases the burn of calories. It is also a good source of energy and makes you feel fuller, so you do not eat snacks. Good sources of food include chicken breast, tuna, eggs, milk and chickpeas. If it’s hard for you to avoid snacks with a high carbohydrate content, try replacing them with protein shakes or bars and remember to choose a source of protein protein because some sources of saturated fat can be high. ”
5. Do you feel nervous or restless?
“Sensitive stress can cause serious damage to our bodies, which can lead to our body developing cortisol steroid hormone, which can make you crave instant energy and pleasure in sweet foods. A short burst of cortisol helps us immediately The necessary conditions for reference are dangerous, but if we are nervous or worried, our body will also release this hormone. When our cortisol levels last a long time, this will increase your fat content in the stomach.
6. You expect a quick solution
“When you want to lose weight and do not see results, it’s easy to become impatient and depressed, but the reality is you will not see this effect overnight, your brain wiring plays a role in resisting lifestyle changes. Important roles, it takes time to establish new habits – up to 12 weeks, insist for at least 8 weeks, you should notice a change. ”
7. You did not track your progress.
“There are several excellent applications and devices for carrying, which make it easy for you to stick to your plan. They can help you monitor your goals, food intake and burned calories during exercise, if this is not an option. Write food and exercise plans that will help you stick to your goals and focus. “