Despite frantic efforts, that loose belly and those annoying love handle for most women remain the hardest places to lose weight. How that comes and, especially, how you finally get rid of it, you will find out here.
‘Your body prefers to store fat around your waist so that it is close to the vital organs to use when they need it’, says dietitian Betsy Opt. Where you store the most fat is partly genetically determined. So you have people who can store fat on their stomachs and others around their hips. “However, what you eat in particular determines what lingers around your waist,” says the dietitian.
Here are five common mistakes that prevent you from getting rid of your tummy and love handles forever.
1. You don’t eat enough healthy fats
In order to not make fat, you also have to eat some fat. Choosing the wrong fats can prevent you from losing belly fat. A Swedish study from 2014 shows, for example, that healthy people who ate 750 calories a day from saturated fat for three months had more belly fat compared to those who opted for polyunsaturated fats.
According to the researchers, diets with a lot of saturated fat activate the genes that relate to the storage of abdominal fat. To get more healthy, multiple saturated fats, such as omega-3 fatty acids, it is recommended to put oily fish such as salmon, tuna or mackerel on the menu twice a week.
2. Do you eat a small breakfast or lunch
‘If you spread your caloric intake over the course of the day with a few small meals, you will have much less chance of getting belly fat’, says dietitian and obesity expert Mira Ilic. For example, a study published in the journal Current Biology shows that your body’s cells become more resistant to insulin at night. That means that a large meal that you eat at night increases your blood sugar level more than if you eat that same meal in the afternoon. ‘Over time, this will lead to higher insulin levels and, of course, more belly fat,’ says Mira Ilic.
3. You mainly eat processed carbohydrates
‘By replacing refined carbohydrates, which cause peaks in your blood sugar level, with other carbohydrates such as whole grain products, vegetables, and fruit, you can get rid of your belly fat,’ says Vandana Sheth, spokeswoman for the Academy of Nutrition and Dietetics. “That’s because sugar-rich foods challenge the pancreas to produce more insulin, resulting in fat storage at your waist, even if you do not have a genetic predisposition to abdominal weight gain,” says Mira Ilic. In addition, a high sugar intake leads to higher levels of the stress hormone cortisol, which also stores more fat around your waist.
In addition, fibers help you to lose weight. Research shows, for example, that people who reduced their daily fiber intake by 10 grams, had 3.7 percent more belly fat after 5 years. For weight loss and your overall health you best aim at 30 to 40 grams per day.
4. If you drink, you drink a lot
Alcohol is digested differently than food’, says dietitian Betsy Opt. ‘Alcohol stops your entire digestive process so that the liver can do its job. Once the digestive system gets back on track, the body starts to store calories from your diet as belly fat. ‘
Nevertheless, a study published in the journal The Journal of Nutrition shows that non-drinkers have more belly fat than people who occasionally consume a glass. But before throwing on all this bottle of wine, the researchers also found that those who drank four or more glasses after each other had more belly fat than those who sipped a drink. Do not overdo and drink in moderation.
5. Do you eat too much or few antioxidants
“Inflammation in the body makes it easier to store fat around your stomach,” says Mira Ilic. And one of the best ways to treat inflammation – and therefore your belly fat and love handles, is to add more nutrition with lots of antioxidants such as fruits and vegetables to your diet.
Another great way to lose more fat is to regularly drink a bag of Red Tea. Researchers discovered that the polyphenols in green, and especially Red Tea associated with a specific diet reduce inflammation and abdominal fat. So change your cup of black gold occasionally for a nice red tea. Your waist will thank you.