Abdominal obesity refers to a condition where excessive fat accumulates in the stomach, causing the lower abdomen to protrude. In other words, it describes a state of having an excessive amount of belly fat. Belly fat not only looks unattractive but is also considered a cause of various diseases.

So, I try to lose belly fat, but it often doesn't work well. Why is that? Based on sources like the American men's health magazine 'Men's Health,' I looked into the reasons why belly fat is hard to lose.

 

"I often drink carbonated beverages."

 

Sugary carbonated drinks have almost no calories, but they are not good for dieting. According to research, frequently drinking carbonated beverages increases waist circumference and abdominal fat.

It is better to drink water or unsweetened tea instead of carbonated beverages. If it's difficult to drink only water, you can add fruit pieces. Coffee is also fine, but it should be black coffee without any additives.

 

"Not getting enough sleep"

 

When sleep is insufficient, the secretion of hormones that regulate appetite decreases. On the other hand, ghrelin, known as the hunger hormone, is secreted more. When this hormone is released, it causes feelings of hunger, increasing appetite.

The level of leptin, a hormone that makes you feel full, decreases inversely. If you find it difficult to control your appetite, you should consider whether you are getting enough sleep, typically around 7 to 8 hours.

According to research, women who sleep less than 5 hours are 32% more likely to gain weight compared to women who sleep longer. Another study found that women who sleep about 4 hours tend to eat more fatty foods and consequently consume an additional 300 calories per day.

 

"I eat too salty."

 

Eating foods high in salt doesn't just feel that way; it actually causes your stomach to swell. Excessive salt makes water move out of the blood into the skin. When seasoning food, try to use as little salt as possible and incorporate ingredients like red pepper powder, ginger, cumin, basil, parsley, or rosemary.

 

"You're doing the exercise incorrectly."

 

Most people believe that consistently doing aerobic exercises like running to strengthen the heart will make you slim.

However, these exercises initially help reduce body weight, but soon the body's metabolic processes adapt to them, and afterward, continuing the exercises no longer results in additional calorie burning. So, what is the best exercise to lose belly fat?

It involves combining aerobic exercise with muscle strengthening exercises. When performing exercises such as lifting barbells or dumbbells, the muscles experience micro-tears, and during the healing process, energy is used, resulting in the burning of calories.

Experts particularly say that combining aerobic and strength exercises with high-intensity interval training maximizes the effect of reducing belly fat. Additionally, repeating a few sets of common core exercises such as planks, bicycle crunches, hollow holds, and V sit-ups daily is also a good method.

 

"Metabolic function has declined."

 

All bodily functions decline gradually with aging. The ability to burn calories is no exception. According to the Mayo Clinic in the United States, the average man’s daily calorie expenditure decreases by 10 calories each year.

Consuming 10 calories a day may seem like a small amount, but over a year, it adds up to gaining 0.5 kg. Therefore, daily calorie intake should also consider age.

Eating just 100 to 200 calories less per day compared to now can help prevent weight gain or even lead to weight loss. If you are thinking of losing more than 5 kg, you should consume about 400 to 500 calories less than usual.

 

"Magnesium intake is insufficient"

 

Magnesium is a key element involved in over 300 chemical reactions in the body, such as maintaining heart rhythm and regulating blood sugar levels. It is especially helpful in weight loss and shaping the body.

According to research, moderate intake of magnesium helps regulate insulin levels, which is one of the factors contributing to fasting blood sugar, fat, and weight gain. Magnesium is abundant in green leafy vegetables, legumes, and nuts.

 

"I am experiencing a lot of stress."

 

Stress is also a cause of increased belly fat. Chronic anxiety or worry induces the secretion of cortisol, a stress hormone.

When this hormone is secreted, our body seeks high-calorie foods like fats and sugars as a reward. Additionally, cortisol encourages the formation of new fat cells, leading to the accumulation of visceral fat. Visceral fat is a cause of various chronic diseases.

 

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I'm also surprised that stress is the cause.

There is a reason for gaining weight.

My mom always says that.

 

You have to move, haha

But there are many other reasons that also have an impact besides exercise.