The reason why I can't lose my stomach is because having a stomach should be the most distressing problem for many girls who love beauty. The existence of belly not only affects their health, but also affects their beauty. However, some people can't lose their stomachs no matter how they lose weight. Here are the reasons why you can't lose your stomach. Let's have a look.
The reason why I can't lose my stomach is 1 1. The older you get, the easier it is to get pregnant. This is the law of nature.
With the growth of age, our bodies, both men and women, will gradually change: hormone secretion will decrease, metabolism will slow down ... Most importantly, women will go through menopause. Medical experts believe that during menopause, the secretion of hormones estrogen and progesterone slows down; At the same time, the level of testosterone began to decline, but at a slower pace-this change created opportunities for the accumulation of small bellies.
2. The exercise method is wrong
Running every day is really great, but it doesn't help to lose weight. Medical experts believe that "you need to do strength exercises, which can increase muscles and make your body burn more fat." Muscle burns more calories than fat, so you will naturally burn more calories. "Registered dietitians suggest arranging 250 minutes of moderate-intensity exercise or 125 minutes of high-intensity exercise every week.
3. Too much processed food
"Refined food, such as white bread, biscuits, drinks, desserts, etc. It will lead to endocrine disorders, infections and inflammation, and weaken the ability of the stomach to decompose fat by itself. " Registered dietitians suggest that people should eat more natural foods, such as fruits, vegetables and grains. , which is rich in anti-inflammatory antioxidants, can promote gastrointestinal digestion and prevent abdominal fat accumulation.
4. Wrong fat intake
The body reacts differently to all fats. Studies have shown that excessive intake of saturated fat (meat and dairy products) is easy to increase visceral fat; On the other hand, monounsaturated fats (such as olive oil and crocodile pears) and certain types of polyunsaturated fats (mainly fatty fish such as omega-3 fatty acids, walnuts, sunflower seeds and salmon) have anti-inflammatory effects, which are beneficial to the body when eaten properly. However, registered dietitians warn that any form of fat exceeding normal intake will increase calories, which will lead to weight gain.
5. Exercise intensity is too low
Small belly is stubborn, in order to beat it, you must carry out higher intensity exercise. Studies have shown that high-intensity training is more likely to make people lose abdominal fat; In contrast, the experience of low-intensity exercise will not bring any big changes at all. If high-intensity training sounds scary, try to think of it this way-after increasing intensity, you can burn more calories in a shorter time and get twice the result with half the effort.
6, the wrong way of movement
Even if you insist on doing sit-ups, you can't bring you six-pack abdominal muscles. After realizing this tragic fact, professional fitness instructors suggest that you do some core exercises, such as plank support, activate your core muscles and exercise your arms, waist, abdomen and legs.
7. Overpressure
Every time stress increases, it will increase your waistline by an inch ... Being in a bad mood will make you more inclined to high-fat and high-calorie foods, and at the same time, your body will secrete more stress hormone cortisol, which may increase your body fat content and make fat cells swell.
8. Always stay up late
A study of nearly 70,000 people in 16 years shows that people who sleep less than 5 hours a day are 30% more likely to gain 30 pounds (27 kilograms) than those who sleep 7 hours a day. Experts suggest that adults should get 7 to 8 hours of sleep every night.
9, itself is an "apple" shape.
If you have slender limbs, but fat accumulates between your waist and abdomen, then you belong to the "apple" body shape. Experts say that the genetic tendency of this body shape means that it will be more difficult for you to get rid of your stomach than others.
10, sick
If your testosterone level is high, it is easy to cause polycystic ovary syndrome (PCOS)-it may be difficult for you to lose weight. Experts believe that "if you are an overweight apple, you'd better see a doctor-to see if you have diabetes."
1 1, insufficient power
Have you tried to lose weight? "Losing a small belly requires a combination of low-calorie healthy diet and high-intensity physical exercise," the expert said. "If you work hard, you can beat heredity and lose your abdominal muscles smoothly."
Reasons for not being able to thin belly 2. The most effective exercise to lose your stomach.
1, lie on your back, fold your legs, bend your elbows with your hands and gently hold your head. Slowly lift your waist and abdomen until the upper body is between 30 degrees and 60 degrees from the ground. Hold this action for 5 seconds, then slowly fall, repeat 3 groups, each group does 15 times.
2. Lie on your back at the end of the bed and lean out of the bed below your hips. Bend your knees and place your thighs above your abdomen. Put your palms under your hips. Then the abdomen forcibly drives the legs and straightens forward at a speed of slowly counting to 10. At this time, the toes must be up to make the body a straight line. When finished, pause at the top, then bend your knees at the speed of counting to 5, and return your thighs to the starting position.
3. Lie flat on the ground, lift your legs at 60 degrees to the ground, put your head in your hands and lift your upper body. Slowly turn your upper body to the right and tighten your right leg. The left leg remains motionless, and the left elbow is thicker than the right knee. Turn left and touch your left leg with your right elbow. Repeat two groups of exercises, each group doing 25 times.
4. Lie on your back on the mat with your knees bent about 90 degrees and your feet flat on the ground. Hands can be placed behind your head or at your sides (the closer your hands are to your head, the stronger your abdominal muscles will be, and it will be more difficult to do actions. Beginners can put their hands behind their heads after strengthening their abdominal muscles. Pull up your body slowly with the strength of your abdominal muscles and exhale when you get up. When your body rises to a thickness of about 10-20 cm from the ground, tighten your abdominal muscles and pause for a while, then slowly lower your body back to its original position.
prescriptive
apricot kernel
A long time ago, there was a weight-loss method called "almond weight loss", and the weight-loss effect of almonds has long been obvious to all. Dietary fiber contained in almonds can increase satiety and inhibit people from eating too much. Vitamin B2 contained in almonds can promote fat burning. In addition, almonds also contain a lot of vitamin E with antioxidant effect, which has a good effect on keeping skin healthy, protecting skin from ultraviolet rays and preventing wrinkles. At the same time, it also helps to promote blood circulation, which not only has a good cosmetic effect, but also has a certain effect on relieving shoulder pain.
yogurt
Yogurt is rich in protein, and protein is not only the most important nutrient for muscles, but also an indispensable nutrient for people who lose weight such as protein during exercise and muscle training. In addition, yogurt can also promote the maintenance of a good intestinal environment, which can promote the normal metabolism of the human body and help to lose weight.
mushroom
Pantothenic acid contained in mushrooms can promote fat metabolism. In addition, mushrooms are rich in soluble dietary fiber, which can improve constipation, which is also one of the reasons for obesity. At the same time, it contains vitamin B 1, which can promote blood circulation and improve body cold. The increase of body temperature is more conducive to the burning and metabolism of fat, reducing the accumulation of fat accelerated by body cold and improving edema. For women, it is a very worthwhile food.
spinach
Spinach is rich in vitamin B2, which helps to burn body fat. At the same time, spinach is rich in chlorophyll smaller than dietary fiber, which can remove residual pesticides and harmful substances accumulated in the deep part of the small intestine. In addition to spinach, kale, Komatsu and many other green vegetables are rich in vitamins and minerals, and some vegetables also contain carotene with strong antioxidant effect, which can keep a good figure.