You play sports, go on a diet, see and feel how kilograms and volumes go away, but your belly does not go away. Let's look at the reasons why belly fat doesn't go away when you lose weight.
Belly fat forms in two places: under the skin (subcutaneous fat) and around the abdominal organs (visceral fat). Usually, when losing weight, subcutaneous fat is burned first, and then visceral fat. Moreover, the rate of combustion of visceral fat is faster, but getting to it is more difficult. Luckily, there are a few simple habits that can help you reduce that stubborn fat.
Consider 12 reasons why belly fat doesn't go away when you lose weight. You probably already adhere to most of them. Therefore, you just need very small changes that will have an impact not only on your waist size, but also on your health.
You skip meals
Why doesn't belly fat go away when losing weight? You're probably not eating. Do you feel like if you skip breakfast or dinner you can cut calories? Nothing like this. Skipping meals slows down your metabolism. Your diet should always include a combination of proteins, complex carbohydrates and healthy fats. Be sure to eat plenty of vegetables and other high-fiber foods.
Start your day off by making omelettes! Here we have prepared 9 delicious recipes for you.
My stomach doesn't go away. Why doesn't belly fat go away after exercise?
You are actively involved in sports, go to the gym, do yoga. You even change 3 pairs of sneakers a year, running 10 kilometers every other day. But stubborn belly fat doesn't go away after working out. Why is this happening? This is fine? Let's find out in this article.
Nutritionists say that even if you exercise for several hours a week, this does not guarantee the complete disappearance of visceral belly fat. In order for the belly to go away, you need to look at all aspects of your lifestyle. Exercise is important to achieve and maintain a healthy weight, but it is not the only factor to consider.
Reasons why belly fat doesn't go away after exercise
Firstly, you are most likely rushing things. Many girls want to see significant results after a couple of weeks from the start of training. Be patient. Work intensively and maybe in 1.5-2 months you will see the first results.
Advice! Get on the scale every day. This motivates you to work harder in training.
But the most important factors why belly fat does not go away are:
- Nutrition.
- Dream.
- Psychological condition.
If you like to eat sweets, are fond of sandwiches at night and don’t mind eating to capacity at some holiday, then it’s not surprising why your stomach doesn’t go away. With this diet, you consume a lot of calories, that is, more than you burn during exercise. Additionally, as you age, your metabolic rate slows down. The calories you consume are harder to burn.
Try reconsidering your diet. For example, avoid processed foods and focus on incorporating whole foods into your diet. Whole grains, beans, nuts, fresh fruits and vegetables. These nutritious and fiber-rich foods will not only improve your health, but will also ensure that your meals leave you feeling full, which will prevent you from overeating.
As for a stressful psychological state and lack of healthy sleep, both of these factors increase cortisol levels. Our body begins to worry and increases fat reserves.
This is interesting! Time is not on your side. When a woman reaches menopause, estrogen levels decrease and fat redistribution occurs. Fat on the thighs rises towards the stomach. This will not lead to weight gain, but belly fat may not go away for a while.
One more thing. Perhaps you don't exercise enough. Not enough to burn the calories you consume in a day. Then you should reconsider your training plan and add loads. If you only do cardio training: running, walking, cycling, aerobics. Then try adding strength training with additional weights and on machines in the gym.
Advice! If you only use your abdominal muscles in exercises, then this is an ineffective method. During training, put stress on all muscle groups and place more emphasis on the problem area. An integrated approach will lead you to results much faster.
So, eating right, reducing stress and sleeping well are all lifestyle adjustments that should help you with that stubborn tummy.
But the fat still doesn’t disappear from the belly, what should I do?
If your lifestyle already consists of healthy eating, exercise, healthy sleep and mental well-being, then you should most likely have a great six-pack tummy. But if this is not the case, then you (God forbid, of course) may have gastrointestinal diseases or diabetes. In this case, be sure to consult a doctor and get examined.
This is interesting! Belly fat is the last to be burned. There may be other problem areas with fat reserves on your body. First of all, with the right diet and exercise, fat will disappear from these problem areas on your body.
Time
The reason why belly fat does not go away when losing weight may be that you are simply in a hurry to get results. Perhaps only a short time has passed and you just need to wait to see a flat stomach.
If you have set a goal for yourself - to lose weight and get your body into a beautiful and athletic shape - then in this matter, the most important thing is not to deviate from your plan. There is no point in endlessly asking yourself why belly fat doesn’t go away when you lose weight. Change your habits to healthy and healthy ones, continue to eat right and exercise. And you won’t even notice how your waist will acquire the necessary slimness!
The problem of losing belly fat
Fat deposits localized in the abdominal area disrupt the volume and proportions of the figure. You can often hear the following complaint: “I play sports but my stomach doesn’t go away.” The explanation for this lies in understanding the processes occurring in fat cells. Excessive development of adipose tissue, the so-called “fat traps,” occurs due to an imbalance of lipogenesis (formation of adipose tissue) and lipolysis (breakdown of adipose tissue).
If the balance between these two processes is disturbed in the direction of excessive lipogenesis, hypertrophied fat cells - adipocytes - are formed. Their increase entails compression of blood and lymphatic vessels, fluid retention in tissues, and destruction of collagen fibers. Externally, excess fat looks like an “orange peel” - cellulite.
Fat deposits localized in the abdominal area
Reasons for imbalance between lipogenesis and lipolysis:
- poor nutrition;
- physical inactivity;
- hormonal changes during pregnancy, menopause, puberty;
- taking hormonal medications (insulin, oral contraceptives, corticosteroids);
- genetic predisposition to fat accumulation in the abdominal area.
Fat deposits are divided into three types:
- Subcutaneous fatty tissue. Makes the contours of the body and face smooth. Easily reduced in volume.
- Subfascial fat. Deep deposits of fat form the individual characteristics of the figure.
- Visceral fat is deposited around the internal organs of the abdominal cavity and pushes the stomach forward. This is the main characteristic of obesity.
If a man has lost weight but his belly remains, then the problem may lie in the visceral type of obesity, which is quite difficult to combat. With the third type of fat accumulation, high-intensity cardio exercises or hardware correction technologies are required: electrolipolysis, cryolipolysis, cavitation, various methods of liposuction in combination with abdominoplasty.
Belly fat won't go away, what should I do? All types of fat deposits can be eliminated with proper nutrition and exercise.
Important! The basic rule for burning fat is that calories expended should exceed their intake.
The combination of a low-calorie diet with regular physical activity gives quick and visible results.
A man who wants to get rid of excess fat should focus on physical activity, since testosterone predominates in his body. A woman who wants to have a slim tummy is advised to better monitor her diet.
Belly fat in women. Types of belly fat
Fat in the area in women is divided into deep and superficial.
- Deep fat is less noticeable at the initial stage of appearance, but more dangerous. It is one of the causes of diabetes and problems associated with cardiovascular diseases, cancer of some organs and liver dysfunction. Visceral fat is more difficult to get rid of. Appears when the pancreas malfunctions. Deposited on internal organs. The main indicators of the appearance of deep fat is bloating after eating or drinking alcohol. Sometimes hiccups or burping occur. The stomach protrudes sharply and becomes round. This “round” state lasts a long time.
- Superficial fat deposits quickly become noticeable. The belly is enlarged. The main and initial cause is excessive intake of carbohydrates into the body. In this case, the question “why does the belly appear?” You can answer that it is necessary to reduce the calorie content of food and its quantitative consumption. Education is possible.
It is impossible to completely deprive the body of fat intake. There is a malfunction in the functioning and normal functioning of internal organs. The minimum intake is 20g, but it is better if the body receives 40g. Digestion and excretion of vegetable fats occurs faster than animal fats.
The level of usefulness also depends on the heat treatment. In their natural form (vegetables) or steamed, they are much healthier than fried or smoked. They do not accumulate in them, which are slowly eliminated from the body. These fats are found in large quantities in sweet baked goods.
Basics of proper nutrition
Will your stomach get smaller if you constantly suck it in?
Poor nutrition is the reason why the stomach does not get rid of even with intense physical activity. If you have an apple-type figure, you need to control your intake of carbohydrates, both simple and complex, with a high glycemic index.
Interesting. The well-known myth about beer belly in men has been debunked. It is not the beer itself that influences the increase in abdominal fat, but its combination with food. Alcohol increases appetite, and a person does not notice how he overeats. In this case, salty, smoked and fatty foods are consumed.
Why doesn't my stomach lose weight? Often the reason lies in a slow metabolism. Metabolism boosting foods: egg whites, lentils, green tea, coffee, lean meats, chili peppers. In order to lose fat from the belly and sides, you need to give up fast food, flour, salty and sweet foods, fried foods, whole milk, butter, canned food, sweet sodas, chocolate, mayonnaise, and semi-finished products. Trans fats should be especially avoided: margarine, refined vegetable oil.
Why is the full belly not removed? Perhaps the problem is eating foods with a high glycemic index. Sugar increases insulin levels, causing cells to take in energy and store fat from incoming food. In order not to accumulate fat on the stomach and sides, you need to exclude foods with a high glycemic index and fast carbohydrates from your diet. To normalize insulin levels, the body requires vegetables and fiber.
When your whole body is losing weight, except your stomach, you shouldn’t starve. The body under stress tends to store fat. If you expect a long break between meals, you should have a snack with you in the form of dried fruits, fruits or salads. To eliminate the stomach, it is recommended to eat small meals in small portions of 200-300 g every 2-3 hours.
Proper nutrition for every day
The principle of eating “little but often” allows you to maintain your metabolism at a high level. This technique leads to a gradual narrowing of the stomach and weight loss. Less and less food is required, the stomach becomes flat.
Note! Due to a lack of moisture in the body, belly fat does not disappear. In order to lose weight, you need to drink enough water per day. Even a slightly dehydrated body slows down metabolic processes and accumulates fat.
For proper water balance, you need to drink 30 ml per 1 kg of weight. It is recommended to drink 1 glass of plain warm water immediately after waking up to start metabolic processes in the body. You can add lemon juice to it.
