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.
Maintain personal balance
Among wellness trends, self-care is coming to the fore.
According to statistics, nervous breakdowns and depressive states are being diagnosed in 35% more people compared to last year. Therefore, the main thing that all adherents of a healthy lifestyle care about is the search for personal balance. This means that it is important to spend less time on social networks in order to give up like addiction and learn to take a break from everyone.
Experts advise not to be afraid to travel or go to a restaurant alone. This will help not only relax, but also find harmony with yourself.
Dressing for WFH
Source: Pexels
WFH (work from home) is a special dress code that has become a new trend for people whose office has become their home (and there are more and more of them since the beginning of the pandemic). Working from home in pajamas, a robe or stretched sweatpants is not a good idea. WFH is comfortable, but not too formal clothing, in which you can conduct a Zoom meeting or write a quarterly report much more productively.
How to remove belly fat at home without dieting quickly and correctly
It is quite possible to get rid of your belly at home without dieting and get your body in order without visiting sports clubs. The main thing is to do it correctly, that is, effectively and without harm to the body. How quickly you can lose belly fat depends on your motivation, your physical condition, the reasons for fat accumulation, determining the right approach and its successful implementation.
Why does weight increase and the proportion of fat increase?
- unbalanced diet, primarily in terms of protein;
- presence in power mode.
Together with physical inactivity, these factors quickly lead to an increase in the proportion of body fat above normal, 20-25%, including due to an increase in the amount of visceral fat.
Abdominal Intensive
Getting the middle part of your body in order is one of the main tasks of a comprehensive system of healing the body. What will we do to remove the belly correctly? For effective and safe actions, first of all it is necessary:
- understand the reasons for the accumulation of excess fat in the abdominal area;
- determine what type of fat is accumulated in excess;
- adjust nutrition;
- make an exercise plan;
- follow a fat reduction plan.
Lose your belly and break the rules
You can remove your belly at home without dieting, correctly and safely! To do this, let's break five generally accepted rules.
The first rule is that you can’t lose weight without strict diets!? We don't have any strict diets! Our diet is based on a complete, nutritious diet. We exclude only the “most harmful”. And not because we are “losing fat,” but because IT IS HARMFUL FOR THE BODY, it slows down the body’s metabolism and poisons it, shortens life.
The second rule - no grueling workouts, no gym, no sports equipment - don't lose weight!? We will not have grueling training. We will definitely have training, since physical inactivity is one of the main causes of excess weight. But the training is gentle. And some exercises are even “fun.” And we will study 2-3 times a week, no more than 45 minutes.
The third rule is to first lose weight, then gain muscle mass. Let's try to move in parallel. It's more complicated. To do this, you will have to strictly observe and coordinate your study schedules and diet.
The fourth rule is that only scales can really answer the question: “Well, is there less fat?” Everyone looks first at the scales! We will look primarily at centimeters. The main criterion will not be weight loss, but a decrease in the number of centimeters in the waist. And reduce the waist/hip ratio. For women, the first goal is to reduce this indicator to 0.9 -0.85, for men 1.0.
The fifth rule may be the most important for many. You can’t eat “sweets, starchy foods.” We can. Firstly, without carbohydrates, especially with long-term abstinence from them, processes begin to occur in the body that cause more harm than good. The most harmless thing we have as a result is antipathy, breakdowns, stress and depression. But there are also more serious issues related to health and decreased brain activity.
In addition, glucose is the main source of energy for the body. And it will be very useful to us when doing exercises. Of course, sweets should be under control, consumed in small quantities at the “right” time, natural and of high quality. Natural marshmallows, dried fruits, chocolate, high-quality cakes (without margarine).
It is highly advisable to consume sweets on the day of training. Optimal for the body from 10 to 16-00, the best option is fifteen minutes before training, which will be an additional incentive to exercise.
And so, instead of 5 (five) generally accepted rules, We have only one basic rule - We are not losing weight, but gaining muscle!
This approach will be more reliable than a quick weight loss. We don't need mountains of muscles that we don't need in everyday life. We are talking about the physiological norm, for women 30-35%, for men 40-45% of the total weight.
The weight will definitely start to come off, but not as quickly as you want. The amount of fat will decrease, but the weight will remain the same, and may even increase slightly, as the fat will be replaced by muscles. A little later, when you gain muscle closer to the physiological norm, the weight will begin to come off much faster.
The muscular system has many different functions necessary for humans. But at the moment we are more interested in the next two. The muscular system is like an energy station that converts chemical energy into mechanical and thermal energy. But, this system is also a warehouse into which unclaimed energy is deposited for storage, i.e. sugar, cake, lard, etc.
Monitoring changes in fat volume
To monitor the results, before starting a training course, it is necessary to take all measurements of the body where excess fat accumulation is observed and record these indicators.
Test results, anthropometric and “fat” measurements are recorded in special tables with graphs for tracking results.
Stay in vegan hotels
Source: @saorsa1875
Not only hotels where the menu offers original dishes made from vegetables and cereals are called vegan, but also those where materials of animal origin - wool or silk - are not used in the interior. So-called second-city travel is especially popular.
This term denotes a holiday that is different from the usual urban tourism. You should not choose the capital of the country with the most famous attractions, but small cities where you can truly feel the local flavor.
Belly fat in women. Fat burning products
There are many products in the world that help you lose weight around your waist. Therefore, it is necessary to eat them daily:
- asparagus, squash, zucchini, celery;
- cabbage (broccoli, cauliflower, white cabbage, Chinese cabbage);
- beets, turnips, zucchini, eggplants;
- apples, papaya;
- ginger, flax, mustard;
- greens (sorrel, spinach, onion, dill);
- cranberries, raspberries, strawberries, pineapple;
- pepper (chili, bell);
- citrus fruits (grapefruit, tangerine, lemon);
- spices (cinnamon, cumin, coriander);
- Horseradish;
- Dairy products.
But there are several special products that are recognized as the most powerful and effective fat burners in the sides and abdomen. To speed up your metabolism you need to add to your diet:
- Cinnamon, add to food and drinks for weight loss, melts fat cocktail: 1 cup boiling water, ½ teaspoon cinnamon, 1 tsp. honey
- Cabbage is a women's vegetable - an excellent food that burns fat on the stomach and sides of women. In addition, it normalizes hormonal levels, removes waste, toxins, improves digestion, prevents the formation of cancerous tumors in the breast and slows down the aging process.
- Horseradish - its enzymes burn fat and the stomach goes away.
- Legumes are a protein product; in order to digest them, the body needs to expend a large amount of energy, hence the weight loss effect.
- Cucumbers in combination with a low-calorie diet help you quickly lose weight and remove belly fat.
- Ginger - this hot spice warms well, especially in the stomach area. This increases blood circulation and improves digestion.
- Oatmeal is a storehouse of soluble fiber, saturates and gives energy for physical activity to remove belly fat.
- Grapefruit - to lose weight you need to eat it with membranes. Due to the high concentration of vitamin C, insulin is reduced, and the flavonoin niringin is a choleretic agent.
- Bran is the healthiest thing in cereals; it is the husk, which is insoluble fiber. Due to the action of bran dietary fiber, we activate intestinal function and satisfy hunger.
- Red wine contains resvetrol, which breaks down fat cells and prevents them from developing; for weight loss you need 100 ml per day.
Stick to clean eating
Source: Pexels
Clean eating is another trend that all healthy lifestyle followers are following. This term means a conscious approach to food and an emphasis on organic foods that are as rich in vitamins and nutrients as possible.
It’s even better if it’s local food with minimal processing. This is a new level of healthy lifestyle, which followers of healthy eating pay special attention to. For example, the global trend is alternative (or plant-based) milk. It can be used to add to smoothies, coffee or breakfast cereal. Second in line is alternative flour. Not so popular yet, but actively gaining momentum.
Reason 2. Nutrition
The most annoying thing is when belly fat does not go away even with a diet. Why does this happen if practically no calories enter the body? Even the most severe hunger strike is not able to eliminate visceral fat, which is deposited in the abdominal cavity, and here's why.
Long-term low-calorie diet
If you choose a low-calorie diet for longer than 2 weeks to lose weight, you automatically slow down your metabolism. It is for this reason that the stomach practically does not lose weight. At least it happens very slowly.
What to do?
- Do a diet cheat: increase the calorie content of your meals by 30% for a couple of days, including porridge, whole grain bread, pasta and fruits in your diet.
- Control the amount of fat.
- Eat more protein: chicken breast, fish, seafood.
- Give up long-term and low-carb diets for good.
If you organize a healthy diet and do not limit calories in your diet, the body will understand that it is not going to starve, and this is what will cause it to give off belly fat.
Wrong food choices
Another reason why the belly does not go away, even if you lose weight in other parts of the body, is the abundance in the diet of foods that contribute to bloating in the abdominal cavity. Gases accumulate and turn the desired wasp waist and slender sides into a bloated, shapeless ball.
As a rule, this occurs when following such low-calorie diets as vegetarian, legumes, beets, beans, apples and others. Out of habit, they can cause painful flatulence and seriously weaken the intestinal microflora. So even if your waist size decreases in such a situation, you simply won’t notice it.
What to do?
- Before starting such a diet, you need to take a course of Linex, Bifidumbacterin or another prebiotic.
- If you want to see the result of losing weight in your beloved tummy, switch to a different nutrition system.
A diet of natural cereals and protein will help “from the belly.” Convenience foods containing sugar and starch set the hormonal system to store, rather than reduce, fat deposits.
Common mistakes
Many dieters do not lose weight due to the typical mistakes of all fasting people. Don't repeat them - and the situation will definitely change. What not to do during weight loss:
- eat white rice - include only brown rice in your diet;
- put a lot of vegetable (even olive) oil in salads - replace it with lemon juice or apple cider vinegar, or in extreme cases, soy sauce;
- eat sweet cereals - oatmeal with water will be an excellent alternative;
- fast only on vegetables - be sure to include protein foods in your diet.
So, if you have been on a diet for whole weeks, but everything except your stomach is losing weight, it makes sense to reconsider your diet again and work on your mistakes. Sometimes you need to consult a nutritionist to still achieve the desired result.
Don't forget about time for yourself
In the modern world, when every person has a job, family and children, it is difficult to find time for yourself. But adherents of a healthy lifestyle are sure that without Me Time it is impossible to maintain mental health.
It is important that dates with yourself are beneficial. This could be a workout for health, not for a figure, a beauty bath or meditation.
Reason 3. Training
An equally offensive situation arises when for some reason the stomach does not lose weight during training - even the most intense ones. There may also be various reasons for this.
Ab exercises
Why does it often happen that you work out your abs, but your stomach doesn’t go away? The problem is that all exercises designed to reduce waist size (bending, twisting, lifting the body, hula hoop, etc.) burn very few calories and cannot eliminate fat in a short time.
What to do?
Direct your training in a different direction - towards general weight loss, which will inevitably (albeit not immediately) entail the elimination of belly fat. This does not mean that abdominal exercises should be excluded. They just should become only part of a more comprehensive and complete program that works on the body and figure as a whole, and not on individual parts of them.
There is no need to focus on training only the abdominal area. Actively and regularly perform various fat-burning exercises. Half an hour of cardio exercises in the morning every day, running, swimming, exercise machines, dancing - believe me, all this will be much more useful than 100 crunches at a time.
Strength exercises
One of the main mistakes of all those who lose weight when playing sports is ignoring strength exercises. For some reason, everyone thinks that they are only needed for building muscle mass and are completely useless for burning calories. In fact, push-ups, squats, planks, dumbbells and even barbells work the abdominal muscles very well. Accordingly, they work to burn fat in the abdominal area.
Wrong workouts
There is another very common reason why the stomach does not lose weight, which haunts even experienced athletes. In pursuit of an ideal figure, you want to burn as many calories as possible, and classes begin to be held without any plan - every day, and even for more than one hour. As a result, not only do muscles begin to ache after training, swelling forms. The body does not have time to recover from stress, and this is fraught with water retention in the tissues. That’s why it turns out that instead of six-pack abs that never appear, the same volume remains.
What to do?
No matter how much you want to torture yourself to the point of exhaustion, in order to quickly become slim, you need to listen to experienced trainers. Create an exercise regime, maintaining a reasonable balance between training and rest, so that the body has time to recover.
Use additives
Source: Pexels
To feel good even while in the rhythm of a big city, real health workers closely monitor their diet. They also use various supplements to saturate the body with useful substances and look good even without makeup.
Among the most common dietary supplements are collagen, chlorophyll, Omega-3, hyaluronic acid, and adaptogens.
Give up alcohol
Source: Pexels
If you want to live like true adherents of a healthy lifestyle, you must say goodbye to alcohol forever. And the point here is not even about harm to health, although not without it. When you drink a glass or several, it's like you're taking credit from yourself.
By liberating yourself, you become who you want to be. But in the morning the harsh hour of reckoning comes. Challenge yourself and forget about alcohol as if you don’t want it at all. To avoid being completely sad, replace millet with kombucha - and life will sparkle with new colors.
Reason 4. Individual characteristics
Sometimes the stomach does not lose weight not at all because of mistakes in nutrition or training. The reasons lie much deeper, and this is not entirely good news. If the diet can be changed and sports activities adjusted, then it will be much more difficult to cope with the individual characteristics of the body and lifestyle. Why doesn’t visceral fat dissolve in the abdominal cavity and allow you to boast of a wasp waist?
- This is how nature intended
The abdominal cavity performs special functions in the body. It is here that the organs that are most important for human life are located. And as nature intended, the body protects them in a variety of ways. For example, the brain is hidden behind a very strong skull - in the same way, on the stomach, the fat layer acts as an airbag. And it is the last thing the body will part with when losing weight.
- Body type
If you are the owner of an “apple” figure, then you are by nature predisposed to the formation of fat deposits in the abdominal area.
- Diseases
An enlarged abdomen is a consequence of diseases such as hormonal imbalance, pathologies of the endocrine system, diabetes mellitus, and intestinal problems. And until you treat them (which is quite difficult with diabetes, for example), no diet or the most effective workouts can help you get rid of fat ballast.
- Lifestyle
Some ladies, while strenuously playing sports and working out seven sweats in the gym, for some reason do not consider it necessary to streamline their diet. It’s a mistake to think that the calories spent during training are more than enough to fill you up with your favorite fried potatoes in the evening.
And vice versa. Some have tried 100 diets, but still lead a sedentary lifestyle. You need to realize that these two components work only in a single complex and nothing else.
- Age
If you are over 35, there is no need to look with envy at young girls with flat tummies. Their metabolism is much faster, and they produce 2 times more collagen than you, which contributes to their rapid weight loss.
It seems like you started going to the gym at the same time, but she already has a figure like Barbie, and your belly is still not losing weight and sags treacherously. Why is this happening? The fact is that with age, the muscle corset tends to weaken, which leads to such a loosening of the peritoneum. Anti-cellulite creams and cosmetic procedures (pressotherapy, cavitation, ozone therapy, mesotherapy, etc.) involving hyaluronic acid and collagen can help here.
