Girls, do you also have a problem like this? Even though you have been eating less than before and exercising like crazy, every time you try on new clothes, your belly still stretches "three layers of flesh", but when you go up a size, your shoulder line slips down from the sides, which is really annoying! Fat on the belly does not eliminate the beauty of a girl's overall curves, but also makes us feel uncomfortable. It's hard to buy nice clothes when you have a lot of fat on your belly, and it also has a certain effect on your health.
Is it the wrong method, or can not find the culprit that makes your waist thicker and thicker every day?
As women age, the weight gain or loss of women in menopause will change and the metabolic rate of women will decline rapidly. If a woman gains weight during menopause, the fat will grow in the abdomen. This is because during menopause, the hormones estrogen and luteinizing hormone decline. These hormonal changes can cause girls to grow flesh on their bellies.
2、Aerobic exercise intensity is not enough
Running, rope skipping, swimming and other such aerobic exercise, although they have a great help to strengthen the heart and lung function, but want to lose weight, only do aerobic exercise is not enough. Suggest the need for anaerobic training and aerobic training in combination with each other. This will not only increase muscle, but also be able to burn off more calories.
It is recommended that when girls first start exercising, they can try to exercise for at least 15-30 minutes each time, about 2 times a week or more, and they can choose more intense and high-intensity exercises, such as running, biking, swimming, jumping rope or dancing. When the girls are more used to exercise, they can try to exercise for an hour, 4-5 times a week. In addition to the high-intensity exercise just mentioned, you can also add some intermittent waist and abdominal training, Seamless leggings women so that the results come more quickly .
3. the exercise project is wrong
Girls! Don't think that you can lose belly fat with sit-ups, but sit-ups don't have much effect on losing belly fat! On the contrary, if you do more exercises to train the core muscle groups, but more likely to improve the fat burning rate. Recommended girls can practice flat support, it not only can train to the core muscle groups, but also to train the arms, legs and buttocks muscles!
4. eat too much processed food
Bread, biscuits, French fries, sugary drinks, snacks and other processed foods all add to inflammation in the body, and eating too much of them can weaken the body's ability to lose belly fat.
It is recommended that girls eat more natural foods, such as fruits, vegetables and whole grains. These foods are rich in antioxidants, have anti-inflammatory properties, can inhibit the growth of belly fat it!
5. did not eat the right fat
The body does not respond to all fats. Studies have found that eating too much unsaturated fat, such as meat, desserts, and snacks, can lead to an increase in visceral fat. On the other hand, eating more foods that contain single unsaturated fats, such as olive oil and avocado, walnuts, sunflower seeds and salmon, which are fatty fish, can have an anti-inflammatory effect on the body and are beneficial when eaten properly. I also remind the girls to control the intake of fat, not too much, any fat consumption in excess will still lead to weight gain, but also can not completely do not take!
6. Skipping breakfast
Many silly girls will have a "eat less to help slim down" the wrong myth of weight loss, in fact, such an idea is wrong! Even if you want to lose weight, we should not neglect the main meal. Some people will be in a hurry and forget to eat breakfast, in the morning will feel particularly hungry, began to eat a variety of snacks or desserts, so that over time will not only affect the normal supply of blood sugar in the body, appear sluggish response, depression, limb weakness and other symptoms, but also may increase the burden on the stomach and intestines, resulting in abdominal fat, increasing the risk of gastrointestinal diseases. Breakfast promotes metabolism, balances blood sugar levels, and provides energy for the period between breakfast and lunch.
However, girls should note that although breakfast is the source of energy for the day, but the choice of breakfast is also a learning curve. Eating the right breakfast can make you healthy and full of energy, but eating the wrong breakfast will still make us fat. Dora suggests that girls try to choose foods that are high in protein and fiber, so that we can feel full and eliminate the desire to eat dessert snacks!
7. irregularity of three meals a day
From the past three meals a day has been a common dietary norm, but in fact this may bring some problems. Like many people will be hungry until the moment of the main meal, but when it comes to meal time will eat more than usual. Dora believes that the best diet is to eat three meals a day plus 1-2 healthy snacks. The calories will be divided into several rounds of intake, an average of about every hour to eat some snacks, to maintain blood sugar and insulin secretion, which can prevent the body to store more energy in the form of fat, to reduce fat.
Drinking makes us fat, especially beer! If you have a beer belly, you can't wear nice clothes. The reason why we usually have a beer belly is because of the excessive accumulation of fat in the internal organs. Drinking too much alcohol will not only lead to short-term memory loss and long-term cognitive problems but also increase the risk of stroke and myocarditis, hypertension and so on. So girls are advised to drink less. This is not only good for the health of the body, reduce the accumulation of abdominal fat, but also conducive to the sculpture of the waist and abdominal curves. If you are in the process of slimming down, but do not see obvious results, Dora suggests trying to look at not drinking alcohol for about 1 month, you will find that your body shape will be significantly improved!
9. mental stress
Many women will feel the pressure and irritation because of the lack of time, financial problems, children, etc.. And all of these pressures can make it difficult to lose excess fat, especially belly fat! This is not only because when there is stress is more likely to want to eat high-fat, high-calorie food, but also because the stress hormone (also known as cortisone) will be the body's excess blood sugar synthesis into fat, so that the brain's sensitivity to saturation becomes sluggish, so that people easily feel hungry, unknowingly will also eat more than usual, resulting in the body's need for increased fat content.
When girls face stress, they can pick the right way to ventilate. For example: draw up some stress relief plan to carry out appropriate stress reduction, or chat with friends, etc.. It is recommended that girls can do some relaxing, stress-relieving exercises, such as yoga, running, swimming, etc. . Exercise can promote the secretion of dopamine (Dopamine), to improve mood, increase the sense of well-being and enhance the purpose of attention. So not only will you feel much better after exercising, but it's also great for your health!
This also reminds girls not to take the wrong approach to venting, such as overeating. Overeating will only make us fat, not good for us at all!
10. lack of sleep
Studies have found that women who sleep less than 5 hours a day or even less are more likely to gain weight than women who sleep a full 6 hours, and not getting enough sleep will not only affect metabolism, so girls should properly grasp the time to sleep, so they can have enough time to rest! Dora here recommends that girls insist on sleeping at least 6-7 hours a day, adequate sleep is one of the keys to maintaining a healthy body!
After reading this article, I believe that girls have some understanding of the causes of abdominal fat accumulation in daily life! As long as you maintain good lifestyle habits and master the correct diet, you can easily get rid of the belly fat!