If you feel that it is impossible to lose belly fat, this is what an expert wants you to do

    Abdulaziz Sobh

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    The number one rule for losing abdominal fat is that spot reduction does not work. If you're trying to lose abdominal fat and wonder why it takes so long to get rid of it, it's because "when someone loses weight, we can't determine where the fat comes from," Jason Machowsky, RD, CSSD, CSCS, a certified sports dietitian by the board and exercise physiologist at the Tisch Sports Performance Center of the Hospital For Special Surgery, he told POPSUGAR.

    How to lose belly fat
    There is no perfect way to lose abdominal fat or body fat in general. "From a simplistic perspective, I would say move constantly more than you are doing now and eat a little better: more vegetables, lean proteins and low-calorie carbohydrates such as starchy fruits and vegetables (potatoes, sweet potatoes, corn, peas, and squash ) "said Jason. You should enjoy, but keep in mind the healthy portions of fats and whole grains, he added.

    "Try to limit, but not necessarily eliminate, refined flours and sugars, high-calorie treats, desserts, and alcohol," Jason said. At the end of the day, any nutritional change you make must be sustainable, "so if cutting something is a decisive factor for long-term compliance, then it's not worth it," he said. It's about finding balance.

    How exercise can help you lose abdominal fat
    Once you have implemented the nutritional changes you really enjoy, it is time to see your exercise routine. Doing hundreds of abs is not the best way to use your time, especially if you want to lose abdominal fat. Instead, Jason said he would try to follow the activity guidelines recommended by ACSM.

    These guidelines say that adults should perform 150 to 300 minutes of moderate-intensity activity per week or 75 to 150 minutes of vigorous-intensity activity per week. Muscle-strengthening activities that all muscle groups work on (here are some whole-body workouts and a four-week training plan) should be done at least two days a week for additional health benefits, according to the guidelines.

    To lose body fat, you must incorporate strength training into your exercise routine. Strength training can help you lose weight and burn fat, especially when you do compound exercises and high-intensity workouts, and help you preserve and build lean muscle. You can also do cardio, such as running four miles or doing fast and intense intervals. If you choose to add cardio to your routine, be sure not to overdo it, since cardio can be catabolic, which means it burns fat and muscle. In addition to exercise and nutrition, Jason said to focus on having a good posture because "having a bad posture can lead to a less favorable middle line."

    In general, it is possible to start seeing fat loss results in a few weeks, but if the fat reduction is specifically from your abdomen it will vary from person to person, Jason explained. If you have adopted better-eating habits and have been exercising constantly and are not yet seeing results, your hormones or a metabolic condition may be behind your inability to lose abdominal fat. If you are not succeeding with fat loss, consider talking to a specialist such as an endocrinologist who can help determine what may be inhibiting fat loss.

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