How to lose belly fat effectively? Previously, we talked about quick ways to lose belly fat. This time, let's find out why so much fat accumulates in the belly. According to British nutritionist – Dr. Mindy Pelz , the reason lies in the complex working mechanism of the body.
Why does fat accumulate in the belly?
Dr. Mindy Pelz explains: "The human body is designed very intelligently. When the amount of sugar, hormones or toxins in the body exceeds the level and is not eliminated in time, the body will recognize that these excess substances cannot be placed near the heart, lungs, liver or spleen because they can be dangerous, and the abdomen - where the vital organs are least affected - will become a "safe storage". In other words, the accumulation of fat in the abdomen is the body's defense mechanism for you."
5 tips to help reduce belly fat effectively - No fear of weight plateau or weight gain again
1. Dieting methods need to be flexible, you should not use the same method forever.
Whether you're following popular diets like the Korean "MZ Diet" (glycemic index diet) or "16:8 intermittent fasting," the most important rule is not to stick to one style forever.
"The body is very smart and responsive," explains Dr. Pelz. "When you change your eating habits, your body will immediately respond. Conversely, if you repeat a pattern over and over again, your body will 'get used to it' and no longer burn fat as strongly as before.
For example, if you have never fasted before and suddenly start eating only one meal a day, your body will realize that it is not getting enough energy and will start to mobilize fat reserves. But if you eat that little every day, your body will slow down its metabolism to protect itself – at which point your weight loss will slow down.
Tip: Alternate methods, perhaps eating full for 2 days, then doing intermittent fasting for one day. This flexible change helps the body continuously adapt and continue to burn fat.
2. Eat everything during the day, avoid eating late at night
To effectively reduce belly fat, try to finish eating during the day. In the evening, the body will secrete melatonin - a hormone that causes sleepiness and helps regulate sleep - but it also reduces insulin sensitivity. This makes it difficult to reduce blood sugar, making it easier to accumulate fat in the abdomen.
Furthermore, if there is a lack of melatonin due to late sleep or insomnia, the body will be tired, creating a feeling of hunger to compensate for energy, which can easily lead to overeating, forming a cycle of weight gain.
3. Control stress hormone – Cortisol
According to Dr. Pelz, belly fat is often related to the stress hormone cortisol. Cortisol increases in stressful situations, helping the body "go into fight mode." But if you are constantly in a state of stress, cortisol will remain high, causing insomnia, anxiety, and fatigue. At that time, the brain will think that the body is lacking energy and stimulate you to crave more food, especially sweets - leading to weight gain.
Solution: When you feel stressed, you should never sit still. Get up and move around, take a light walk, take a warm bath, get in touch with nature or engage in relaxing activities. Also, ask yourself: "Where am I feeling the pressure?" and find a way to reduce the pressure - thereby helping to balance cortisol, supporting belly fat loss.
4. Don't just count calories, pay attention to blood sugar
“Very few people know exactly how many calories they eat each day, or how many they burn,” says Dr. Pelz. Meanwhile, glycemic control—that is, blood sugar levels—is easy to track and has a direct impact on fat storage.
According to her, controlling blood sugar is more important than controlling calories in the weight loss journey. By using a measuring device, you can observe your blood sugar response after each meal and adjust accordingly – choosing foods that do not cause blood sugar spikes, thereby limiting fat storage.
The "MZ DIET" diet, which is currently very popular in Korea, is also based on this principle: keeping blood sugar stable to effectively reduce belly fat.
5. Prioritize the 16:8 intermittent fasting method
“168” means you eat within an 8-hour window (say, 10am to 6pm), and fast for the other 16 hours. This is one of the most highly rated strategies in fasting research.
During fasting, insulin is not activated, the body will start burning stored fat. In addition, Dr. Pelz recommends adding protein to every meal - no need to be too mechanical about the amount, just make sure each meal has protein, the body maintains muscle, keeps feeling full and easy to maintain the regimen long term without worrying about gaining weight again.
In short, losing belly fat is not just about calories in and calories out. It is a combination of understanding your body, regulating hormones, controlling blood sugar, eating flexibly and especially listening to your emotions - thereby building a sustainable balanced lifestyle, not "dieting miserably for a while and then going back to the way things were."
Source: https://giadinh.suckhoedoisong.vn/5-cach-giam-mo-bung-tu-chuyen-gia-khong-lo-chung-can-khong-so-tang-lai-172250618161306157.htm
Comment (0)