Are you doing hundreds of crunches and hitting the gym hard, hoping to lose that stubborn belly fat? Many influencers say you can just do ab exercises and stick to cardio to get rid of it, without bothering about what you eat. But, as you might have heard, “abs are made in the kitchen,” we would go a bit further and say, kitchen is where you can melt away belly fat. If you’re exercising every day but still have belly fat like lots of other women, here are some reasons why:
1. Still High on Sugar: Whether it’s refined sugar, jaggery, or honey, too much sugar gets stored as fat in the body, particularly around the belly region. Regular and unchecked consumption of white sugar, sweetened beverages, and even added sugar in processed foods such as candies and cookies are the biggest reasons behind increasing waist circumference. When buying processed foods, read the ingredients list to rule out sugar syrup, fructose, glucose, sucrose, maltose, etc. The first step towards a healthier lifestyle would be to cut down sugar intake from your diet.
2. Diet Not on Track: If a large part of your daily diet has excessive sugar, processed foods, and unhealthy fats, you need to adjust your diet by incorporating more whole foods like fruits, vegetables, lean proteins, and whole grains. Practice portion control by using smaller plates and measuring servings. Focus on eating balanced meals with a mix of nutrients, and prioritize fiber-rich foods to aid digestion and promote satiety. By making these changes, you can work towards losing weight from the belly area. For such diet plans, download and subscribe to the Rati Beauty diet.
3. Not Eliminating Transfat From your Diet: Studies show that even when the calorie intake is similar, consuming trans fats could lead to weight gain and specifically increase belly fat. For instance, a six-year study found that monkeys fed a trans fat diet gained 7.2% of their body weight, whereas those on a mono-unsaturated fat diet gained only 1.8%. Notably, WHO has recommended a strategic approach to eliminate transfat from national food supplies because transfat has been found the leading cause of 7% of cardiovascular disease globally! So, do make sure you are not purchasing any food item with transfat in it if you are daydreaming about achieving a flat belly sooner.
4. Long Work Hours Sitting At the Desk: Having a desk job where you’re seated for 8 to 11 hours increases the risk of developing belly fat and various lifestyle-related diseases. It’s crucial to break up long periods of sitting by getting up every 30 to 60 minutes. Simply working out for an hour in the gym won’t be effective if you’re sedentary for rest of the day. Aim for 8000 to 10,000 steps daily, take short walks after meals, and every time, you get a phone call, get on your feet and just move around while talking.
5. Too Much Stress: Many studies emphasize that chronic stress is a major contributor to stubborn belly fat. Elevated levels of cortisol, known as the stress hormone, promote the accumulation of excess fat around the waistline. Therefore, in addition to abdominal exercises, it’s essential to engage in activities that reduce stress. Pursuing hobbies like dancing, listening to music, or any activity that helps clear your mind can be beneficial. By managing stress effectively, you can complement your efforts to target belly fat and improve overall well being.
Incorporating these dietary adjustments into your routine, alongside regular exercise, can yield significant results in terms of weight loss and reduction in inches around your waistline. Exercise plays a crucial role in burning calories, toning muscles, and boosting metabolism. By combining a balanced diet with physical activity, you create a synergistic effect that enhances the effectiveness of your weight loss efforts. Consistency is key; sticking to a healthy eating plan and maintaining a regular exercise regimen will lead to noticeable improvements in both weight and body measurements over time.
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