Weight loss truth: Have you lost weight on your limbs and still have a belly? Teach you to break the curse of fat accumulation

Although the number on the scale was dropping and the jeans were loose, looking in the mirror, my little belly still stubbornly stood up. The embarrassment of 'losing limbs and still having a belly' is like fat playing hide and seek with you. In fact, there is a mystery behind the distribution of body fat, and the key to breaking this curse lies in understanding the "careful mechanism" of fat. Why does fat only spoil your waist and abdomen?

1. Hormones secretly manipulate

Cortisol, a stress hormone that acts like a narrow-minded steward, always stuffing fat into the waist and abdomen. People who stay up late for a long time and experience high levels of stress tend to have high cortisol levels, which naturally leads to fat accumulation in their abdomen. When the ratio of estrogen to testosterone is imbalanced, it can also selectively accumulate fat in the waist and abdomen.

2. Self protection of visceral fat

Abdominal fat is divided into subcutaneous fat and visceral fat. Visceral fat is like a down jacket for organs, and when the body feels the need for additional protection, it will prioritize stocking up here. That's also why some people may not look fat, but their physical examination shows excessive visceral fat.

3. The secret of muscle mass

The abdominal muscle group is like a natural waistband. When the core muscle group is weak, the internal organs will protrude forward to form a "false belly". Many people mistakenly believe that this is fat, but in fact it is bulging caused by muscle weakness.

2. Three keys to breaking down waist and abdominal fat

1. Adjust diet rhythm

Divide three meals into five small meals to maintain stable blood sugar levels. Dinner should be brought up 3 hours before bedtime to avoid insulin spikes at night. Increasing the proportion of high-quality protein, palm sized protein per meal, can prolong satiety.

2. Choose the right exercise combination

Simple aerobic exercise is like turning on only one faucet to drain water, adding strength training can improve basal metabolic rate. Recommend 3 full body resistance training sessions per week, combined with 2 high-intensity interval training sessions, which can burn 30% more fat than running alone.

3. Managing stress levels

Practicing deep breathing for 10 minutes every day can lower cortisol levels. Ensure that you fall asleep before 23:00, as growth hormone secretion is most vigorous during deep sleep, which is a natural fat burning hormone. Try forest bathing on weekends as the natural environment can significantly reduce stress levels.

Three misconceptions about reducing belly fat

1. Local weight loss is a false proposition

Fat is like water in a swimming pool, the water level drops as a whole when pumping, and it is impossible to pump only one corner. Abdominal curling can only strengthen muscles and has limited impact on the fat layer covering them.

2. Overreliance on meal replacement

Low calorie meal replacement powder may lead to muscle loss and instead reduce metabolic rate. Sudden extreme dieting can put the body into a state of famine, prioritizing the accumulation of abdominal fat.

3. Neglecting sleep quality

Sleeping less than 5 hours for three consecutive days leads to an 18% decrease in leptin levels and a 28% increase in ghrelin levels in the body. This means that you will crave high sugar and high-fat foods more, and the waist and abdomen are the first destination for these calories. The stubbornness of waist and abdominal fat is actually a reminder from the body to pay attention to overall health. Instead of competing with the numbers on the scale, it's better to focus on the changes in waist circumference. When you can easily fasten the belt from three years ago, you truly win this fat guerrilla battle. Remember, a healthy physique is a byproduct of lifestyle, not a trophy that torments oneself.