1, the reason why you can't lose your stomach.
1. The older you get, the easier it is to get pregnant, which is a natural law.
With the growth of age, our bodies, both men and women, will gradually change: hormone secretion will decrease, metabolism will slow down, and 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 avocado) 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 if 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. Wrong way to exercise
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 plate support, activate your core muscles and exercise the muscles of your arms, waist and legs.
7. Too much pressure
Every time you increase the pressure, you will bring an inch of waist circumference. Being in a bad mood will make you more inclined to high-fat and high-calorie foods. At the same time, the body will secrete more stress hormone cortisol, which may increase the body's fat content and expand fat cells.
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. This is an "apple" body.
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. Lack of motivation
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." Therefore, there is no failure, only laziness.
2, coup detoxification and stomach reduction
(1) Fast walking helps to detoxify.
In fact, exercise is also one of the most important ways to detoxify. Running can speed up blood circulation, promote the discharge of toxins in the body, and accelerate gastrointestinal peristalsis. Usually, the best way is to walk for 45 minutes every day and stretch 15 minutes, which can effectively let your body excrete toxins and reduce fat.
(2) Detoxification begins with the first cup in the morning.
Overeating the night before? Even doing exercise for half an hour is not enough. Get up in the morning and make fresh fruit and vegetable juice with kiwi fruit, chia seeds, cucumber and celery. Rich cellulose can accelerate gastrointestinal peristalsis.
(3) Detoxify breakfast.
Choose fresh fruit, cut into pieces, add raisins, oatmeal and yogurt to make fresh oatmeal, so that your breakfast is nutritious and full of energy. Oats, yogurt and other foods can stimulate metabolism.
(4) adding some materials into the hot water
It is easy for stomach fire to rise after eating food, but avoid drinking ice water. Adding some lemon slices, mint slices or shredded ginger to the hot water you usually drink can speed up metabolism, accelerate gastrointestinal peristalsis and improve the symptoms of rising stomach fire.
(5) Reduce sugar, salt and fat.
Salty, spicy and too sweet has always been the theme of holiday food. Too much fat, salt, sugar and starch is the key to getting too many calories. Therefore, sticking to fresh vegetables and fruits as the main ingredients of food can reduce your desire for this high-calorie food.
(6) Eat more fruits and vegetables.
Fresh fruits and vegetables can detoxify you. Dark green fruits and vegetables, celery, spinach, beets, pomegranate juice, is a perfect detoxification food. If there is no juicer, you might as well roll these fruits and vegetables into vegetable rolls for lunch.
(7) There are other detoxification methods.
Have a cup of tea: At work, you might as well give yourself a cup of green tea. Adding lemon slices to green tea can help improve your acidity and expel toxins from your body.
1, do stretching exercise
Doing yoga can help you relax, raise your heart rate, accelerate the discharge of toxins, and carry out some abdominal stretching exercises in a targeted manner, which can effectively improve your stomach!
2. Don't ignore the function of leftovers.
I cooked a lot of big meals at home and left a pile of leftovers? Or eat out and pack a lot of food? It is better to give these foods some processing methods and turn them into diet foods! Packaged food is generally meat. Simply put oil in water, shred it and bake it in whole wheat flour, which is a delicious whole wheat cake to lose weight. As long as you think more, there must be a good way.
Reduce food intake: a single diet can easily lead to slow metabolism, so after overeating, you can reduce your food intake appropriately, which can help your stomach return to normal, but at the same time, with a little exercise, you can prevent your metabolism from slowing down.
One of the most commonly used ways of detoxification is to reduce the amount of food and the total amount and ways of toxins entering the body. Some people use fruit or juice therapy. Milk is a good nutrient. Milk not only contains a lot of protein, calcium, amino acids and essential minerals, but also is more nutritious, which can make the skin white and shiny during detoxification.