As if you did not try, and fat from the abdomen is not going away. Who is to blame? Genetics, hormones, or yourself? Before we understand the reasons why a small medical retreat.
Get rid of belly fat, or scientifically, abdominal fat, it is necessary not only for the sake of beauty. It is dangerous to your health. Particularly, visceral, i.e., fat surrounding internal organs. He "launches" cardiovascular disease, type 2 diabetes, insulin resistance, and even some types of cancer.
If diet and exercise do not help you get rid of belly fat, then take a closer look at the 11 possible causes of this trouble.
1 you get older.
With age, the metabolism slows down, which means that the unused calories accumulate in body fat. In women, the situation is aggravated menopause.
"If women gain weight after menopause, the more veroyanostyu, fat is stored in the belly," - says Michael Jensen, an endocrinologist, a professor of medicine at the Mayo Clinic. During menopause, the production of female sex hormones and -estrogen-progesterone- slows. Meanwhile, the level of the male hormone - Testosterone also begin to fall, but at a slower pace. This hormonal shift contributes to the accumulation of belly fat. But there is good news! You can deal with it!
2 You are wrong train.
Jogging or squeezing perfectly train the heart with blood vessels, but some cardio unlikely to make your waist slimmer. "It is necessary to combine the power load with cardio" - says Sangeeta Kashyap, MD, an endocrinologist at the Cleveland Clinic. Strength training increases muscle mass, which causes the body to burn more fat.
Kate Patton, a nutritionist at the clinic Krivlenda recommends 250 minutes a week of exercise in moderate-intensity mode or 125 minutes of high-intensity workouts.
3 You eat a lot of processed foods.
"Refined grains, such as white bread, crackers and chips, as well as refined sugar in sweet drinks and desserts, increase inflammation in the body," - says Patton.
"Fat in the abdomen is associated with inflammation, so the consumption of processed foods will prevent the loss of abdominal fat. Natural foods - fruits, vegetables and whole zerna- rich in antioxidants, which have anti-inflammatory properties and, therefore, may actually prevent fat deposits on the abdomen, - says Dr. Patton.
4 You eat the wrong fats.
The body responds to the different fats.
Studies have found a direct link between a high intake of saturated fats (in meat and dairy products) and an increase in visceral fat, says Patton. On the other hand, monounsaturated fats (olive oil and avocados) and specific types of polyunsaturated fats (mostly omega-3 fatty acids found in walnuts, seeds and oily fish, such as salmon) have anti-inflammatory effects in the body.
However, warns Patton, an overabundance of any fat leads to weight gain. So enjoy the healthy fats in moderation.
5 Your workouts are intense enough.
To banish fat from the abdomen, it is necessary to train harder. In a study published in the journal " Medicine and Science in Sports and Exercise ", shows that those who adhered to intense workouts lost more belly fat than those who engaged in low intensity.
6 You make the wrong exercises.
The most effective exercises for the abdomen - functional. They involve the muscles of the abdominal, back, pelvis, obliques, and others.
Take for example the activity "board." It simultaneously shakes not only the underlying muscles, but the muscles of the arms and legs.
7 Do you worry.
Stress is known to be fond of seizing fat and high nutrition. But this is not the only reason.
In the state of emotional tension body allocates the stress hormone - cortisol, which has the ability to increase the amount of fat, particularly visceral fat.
8 You little sleep.
16-year study of almost 70 000 women showed that those who slept less than five o'clock, and 30% had a higher risk score 13 or more pounds than those who slept 7 hours. National Institutes of Health recommend that adults sleep seven to eight hours.
Your figure
9 in the form of an apple.
When you get better, the fat accumulates in the abdomen, hips and almost no increase. Alas, with such a genetic predisposition to get rid of belly fat is more difficult, but possible, says Dr. Kashyap.
10 You are ill.
At high levels of testosterone in women may develop polycystic ovary syndrome. And then have difficulty losing weight.
"If you figure in the form of an apple and overweight, we should go to vrachu says Dr. Kashyap says - Because there is a risk of developing diabetes."
11 You do not have the motivation.
Reduced fat on the abdomen requires serious work. This low-calorie food with high fiber and low in carbohydrates and sugar, along with cardio and strength training. If you are willing to work, then no genetics will not stand in front of your desire to be beautiful and healthy. ,
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