10 bad habits that cause you to lose belly fat
Are you trying to lose your belly because that little layer of fat makes you complex, but your efforts change nothing? Discover the bad habits that make you a brioche.
Love handles, bulges, buns, floaters... The belly gradually settles in: nothing serious, but it makes you more complicated. If you want to get rid of it, there are several tips available to you. But when you try to lose it, nothing changes, and you feel like your efforts are in vain. Here are some mistakes that make you belly fat.
Don't do sports
To lose belly fat, it's no secret. You have to adopt a healthy lifestyle that starts first on the plate, but above all, you have to get back to the sport. It is the most effective way to burn calories and strengthen the abdominal muscles for a flat stomach and well-defined abdominal muscles.
To lose your belly, you will be spoiled for choice. Choose Pilates, a gentle way to sculpt the shape of your dreams. Movements are done calmly, we take our time. the secret ? Encapsulating, ideal for slimming, deep muscle work. Swimming also helps to lose belly fat, because swimming strengthens the abdominal girdle.
You can also choose a rowing machine that works almost 90% of the muscles in the body starting with the abdominal belt.
Bet everything on the crisis
The famous fitness exercise is actually dangerous to your health and ineffective. It consists of lying on your back. Legs bent and spread apart, we raise the chest towards the knees by raising the chest. The problem: This creates strong pressure on the abdominal girdle. In particular, we press too hard on the visceral part, which can lead to weakening of the perineum area, which leads to incontinence.
In addition to being harmful to your health, it is not the most effective for losing belly fat. It acts only on the rectus abdominis muscle and neglects the transverse muscle, which is the deep muscle that allows you to display a flat stomach. We prefer choosing the plank, pedal boat (lay on your back, elbows on the floor. Raise your legs and act as if you were pedaling), or even HIIT, a high-intensity interval training for maximum abs.
Cooking your food the wrong way
To preserve as many nutrients as possible without adding unnecessary fats, we prefer steamed foods, such as vegetables or potatoes, as well as cooking in the oven at a low temperature. Prohibited cooking is frying and cooking with oil and butter over a high temperature.
Regarding pasta, we prefer cooked al dente, for a lower glycemic index, 55 versus 70 for very well-cooked pasta. The more the pasta is cooked, the further it departs from the category of slow sugars to join the category of fast sugars.
Skip the fiber
So-called soluble fiber creates mass in the stomach, reduces fat absorption and keeps satiety lasting. Besides adequate hydration, it is recommended to eat about 30 grams of fiber per day. For filling fibre, you can choose these following foods:
- dried plum
- cooked lentils
- all grains
- Green cabbage and cauliflower
- green vegetables
- Drink fruit juice
Did you know that fruit juice should be avoided, even if it is 100% pure? According to an American study published in the Journal of the American Medical Association (JAMA), researchers found that fruit juices are not a healthy or slimming asset.
The researchers emphasized that “although 100% pure fruit juices contain vitamins and phytonutrients that are lacking in most sugary drinks, the predominant ingredients are sugar and water,” before adding: “Fruit juices are a poor substitute for actual fruit consumption, especially because they can To be more easy to consume.”
In case you feel a little hungry, we would rather nibble on an apple than drink its juice.
Do not eat fatty foods
Failing to differentiate between "good" fats and "bad" fats. And this is the mistake that some make, which prevents you from losing belly fat. However, we should not put all fats in the same basket. There are saturated and trans fatty acids that should be eaten in moderation, especially if you are trying to gain weight and especially your stomach: fast food, pizza, sweets, red meat, prepared products ...
However, it is necessary to give preference to the good fats, and unsaturated fatty acids, which are valued in the Mediterranean diet. They are necessary for the proper functioning of the body, and promote weight loss. They are found in olive oil, avocados, fatty fish such as salmon, trout, mackerel, nuts and almonds, as well as tofu seeds.
Eat ready meals
Absolute mistake for someone who wants to lose his stomach. Ready-made products for sale in the supermarket, such as coins, cordons or shepherd's pie, should be banned, in addition to being carcinogenic, they should be completely banned if you want to lose weight. They contain artificial unsaturated fatty acids, but they also contain an excess of salts, sugars, and additives.
Encourage cooking of seasonal vegetables and steaming. Do not add salt and bet on spices and herbs. You'll be making a healthy, quick and delicious dish in no time: Goodbye, love handles!
Not ready for menopause
It's a fact: menopause causes weight gain. Waistline thickens and pounds on the inside. In fact, there is a decrease in estrogen, which in particular favors the migration of fat reserves from the saddle sacs to the abdomen.
It is recommended to reduce energy intake because the body burns fewer and fewer calories. So we avoid soft drinks, white bread and biscuits, and move around every day!
Go to bed very late and get up early
Bad sleep leads to weight gain, especially in the stomach. In fact, lack of sleep causes us to consume more sugars, to have a "compensating" effect. This is why people who work at night tend to be overweight, overweight, and obese.
For effective weight loss, it is important to sleep more than 7 hours, in the dark and in absolute silence, without drinking coffee for 5 hours before the night's sleep.
Late dinner and snack
To check out the mini brioche, avoid snacking between meals. In case of simple hunger, we prefer fruit or natural yogurt. It is also recommended to eat dinner early in the evening, so that the body can expend energy before resting during sleep, which promotes fat storage. This is also why it is best to eat light food in the evening, especially with low carbs.