A dietitian explains why it is difficult to lose belly fat ... and gives the solution

Losing belly fat is often difficult, even with exercise and a healthy diet, which raises a very urgent question: Why not lose belly fat?

It is known that a large swollen abdomen brings a feeling of discomfort, which makes many people want to get rid of the extra fat that is an important part of this problem, but this is very difficult, in many cases.

To explain this problem, the British Express website spoke to Clarissa Linheer, a dietitian for weight loss.

Why don't we lose belly fat?

1- Hormones:

"Hormones play a role in the distribution of fat," Clarissa said. "Decreased estrogen in women and testosterone in men, especially as we age, can lead to a redistribution of fat in the stomach."

And she continued: "In addition, some hormonal imbalances such as PCOS can increase the risk of insulin resistance, which can lead to increased production of fat cells."

There isn't much that can be done about it, but it is imperative to speak to a doctor to see if your hormones are out of control.

2- Diet:

Of course, what you eat will determine how much belly fat you have.

Clarissa explained, "A diet rich in refined carbohydrates, sugars and alcohol can increase our insulin levels. This promotes fat storage, and increases the risk of developing fatty liver, all of which leads to a higher rate of weight around the stomach."

Hence, you should cut back on carbohydrates, sugars and alcohol to lose this weight.

3- Stress:

Have you noticed that you are feeling more stressed while gaining belly fat?

This is no accident, as stress plays an important role in the distribution of fats.

Clarissa explained, "One of our stress hormones, cortisol, can cause a rise in blood sugar, which leads to an increase in the insulin hormone to store fat. This results in our bodies retaining more fat, especially around the stomach."

What do you eat to lose belly fat?

If you are really concerned about belly fat, then you should eliminate hormonal imbalance and excess stress before starting a healthy diet.

Clarissa recommends starting with eating more fiber, including fruits, vegetables, whole grains, nuts and seeds.

The recommended daily intake of fiber is around 30g, which helps keep you from feeling hungry.

She said: "Adequate amounts of fiber keep you full for longer and give you more sustainable energy, which may lead to less snacking and excessive eating healthy."

Next, he likes to avoid foods high in added sugars and refined carbohydrates.

Clarissa explained: "Frequent consumption of foods high in added sugar and refined carbohydrates such as white bread and pastries can lead to blood sugar imbalances, insulin resistance and potential fat accumulation."

To make a change, white carbs can be substituted in the diet with whole grain alternatives such as brown rice, whole wheat pasta, and brown bread.

Clarissa advised that “lean protein sources from poultry, fish, eggs, pulses, and soy products tend to be lower in saturated fats and proteins and make us full and satiated. For anyone who consumes a lot of high-fat meats, they may find that reducing their consumption has a significant effect on lipid levels. In the body".

Eating well is half the battle, as exercise is needed to lose belly fat forever.

"If you're trying to lose excess body fat, you need to stick to a regular protein that combines cardiovascular and resistance strength training," Clarissa said.

She added: "When we include strength training in our exercise regimen, we are building more muscle mass which in turn can mean that we burn more calories that we consume from food as energy, and may be consuming some of our stored fats."