The clear-cut answer is “It’s not.”
It’s hard but not that hard as it is considered to lose belly fat in adults. Read the Blast Burn Reasons.
So, Why it is said that it’s hard to lose belly fat in adults?
Today we will discuss the Top 5 Reasons: Everyone has the wrong perspective about losing belly fat.
Yeah, I agree it is difficult, but you can’t get everything sitting on the couch.
Most of the people have the wrong idea or have no idea how to lose belly fat.
The inspiration for this article: Charles Loo, (Precision Nutrition ProCoach | Founder LeanLasting.com) — a men’s nutrition and fitness website that teaches proven lifestyle strategies to get in shape, look good, and feel alive.
- Myth 1. Focus on Abdominal exercises to target tummy fat.
- Myth 2. Do lots of cardio.
- Myth 3. Eat clean, always.
- Myth 4. Fully cut-out fats from daily diet plan: adopt the low-carb diet.
- Myth 5. Avoid/cut outside CARBS/SUGAR from your daily diet plan: Go for a low-carb or ketogenic diet.
- What’s the lesson?
- Additional Information
- Major mistake.
It takes time to understand the body and make diet plan accordingly by own your own. You can reach out to some health experts or dietician to help you out from this challenging situations.
I don’t want to give you false hope that it’s effortless to lose belly fat as I said earlier it’s not difficult to lose belly fats. I want to say it’s not that difficult as people think it is. Proper diet plan and exercise with consistency is the key to losing belly fat. The reason people feel its too hard to lose belly fat because they do it wrong. People often work like an animal in the gym and get upset seeing zero results. Doing cardio for an hour and then weight lifting will give you zero results until unless a proper diet plan is followed. It’s all about calorie intake. People neglect their diet. They don’t realize that they become what they eat.
Also Read: How to lose weight at home: Tested Method
So, Today I will tell you the FIVE most common wrong ideas that people have about losing belly fat, that makes it so hard: The Blast Burn Reasons:
Myth 1. Focus on Abdominal exercises to target tummy fat.
This is one of the myths which refuse to die, due to fitness models using abs that are paid to market gadgets or ab exercises on TV and in magazines.
The fact is Abdominal exercises don’t have any impact on fat.
A research conducted on 24 obese adults discovered that six months of workout instruction failed to reduce fat and other measures of human composition.
Another study performed on 40 girls discovered that fat thickness was not reduced by resistance training aside from diet in comparison with diet in obese or obese ladies.
This isn’t true that ab training is useless. Just beware that by performing tons of abdominal exercises, you are simply strengthening the muscle endurance of your abs and maybe not targeting belly fat.
So, sorry bro, your 500 sit-ups-a-day is not going to reduce belly fat.
Myth 2. Do lots of cardio.
Look around you, and you’re going to see most folks relying upon exercise to get rid of belly fat.
Thinking they can burn that burger and pizza by grinding an hour of aerobic.
Thinking they could get lean by sweating it out doing crazy workouts.
Thinking they could out-exercise their bad eating habits.
Exercise will not eliminate the fat.
Moreover, the funny thing about this is individuals do exactly the same thing over and over again even without getting any outcome.
This is quite funny as many men and women understand they will need to create a switch, they are just doing the opposite.
The fact: Diet will have far more impact on fat rather than just exercise.
Do not get me wrong. Exercise will help in fat loss.
It requires 20-30 minutes of exercise for 200-300 calories to burn off. Yet it only requires a double cheeseburger and a strawberry milkshake to consume 1,000 calories back. Not an unusual feat for those that prefer to reward themselves after a great workout.
That’s why doing only exercising is useless (at least for fat loss) if you can’t control your eating or diet.
So, When you concentrate on your daily diet, you’ll notice a difference in your fat loss.
People always focus on the wrong things.
Myth 3. Eat clean, always.
Look. You do not have to eat clean to lose belly fat.
Here is one example
Mark Haub, a professor of nutrition.
Within the course of 10 weeks, he restricted himself to less than 1,800 calories per day eating a filthy crap diet of fries, noodle bars, donuts, cakes, biscuits, and sugary cereals.
He dropped 27 pounds while shedding his body fat from 33.4% to 24.9%.
Here are the facts:
The trick to losing fat/weight would be to keep a calorie (energy) deficit.
Means eat normally, fewer calories than your body expends within a significant amount of time.
A guy with the size of Haub would eat about 2,600 calories a day. However, he restricted himself to fewer calories than he burned.
In other words, all he did was follow the principle of reduction:
He consumed fewer calories than he burned off.
Also Read: How to Speed up Digestion: Best foods to Improve Digestion
I am not saying you ought to follow Mark Haub’s case by eating 100% crap food. That is silly.
Myth 4. Fully cut-out fats from daily diet plan: adopt the low-carb diet.
As a result of the fat-phobic era of the 80s and 90s, many individuals still prefer low-fat and fat-free food items as healthful choices.
However, here is the kicker:
Studies have proven that healthy choices ironically cause indulgent eating, due to a psychological trap called moral licensing which is, giving yourself permission to be bad because you have been good.
Going low-fat/fat-free is not always good Because fat-free or low-fat does not mean calorie-free or low carb.
Here is the deal:
If that is what you want, It is possible to restrict your fat intake consumption. However, if You mindlessly eat excess calories out of low-fat/no-fat foods which are high in carbohydrates and sugar, bad things will occur for certain.
- With loads of fuel (sugar ) from carbohydrates, your body HARDLY should burn off fat stores for energy, i.e., no fat reduction.
- As glucose is the body’s preferred fuel, and there’s plenty of it to go around, any traces of fat you do ingest gets stored away immediately.
- Excess glucose that can not be saved in the body stored as fat and is going to be transformed into fatty acids.
Myth 5. Avoid/cut outside CARBS/SUGAR from your daily diet plan:
Go for a low-carb or ketogenic diet.
Diet specialists have been blaming carbohydrates for inducing fat gain during the previous few years, depending on the fact that ingesting carbohydrates trigger a spike in our insulin levels.
Since insulin is a hormone which hinders fat reduction and promotes fat storage, they conclude that eating carbohydrates causes us fat by inducing our body to store more and burn off less fat, because of high insulin levels.
It seems just like it makes sense, however, feel the difficulty:
These so-called specialists forgot to mention:
- Eating protein also increases insulin levels, why don’t they demonize protein?
- Your body does require insulin to store fat. There are methods and hormones to get this task.
When you consume more calories than you burn off, i.e., get at a calorie excess, your body has nowhere to store the extra calories anyhow as body fat.
While it is a fact that insulin promotes fat storage, then fat produced by it has to come from SOMEWHERE.
Where do you believe the fat comes from?
From excess calories.
You can prevent carbohydrates.
However, if you inadvertently eat a lot of protein and fat, those additional calories will be either:
- Converted into usable energy providing no reason to convert into fat. OR
- Get straight into your belly as fat or man boobs, etc.
What’s the lesson?
I have mentioned this before:
The trick to lose belly fat is to sustain a calorie (energy) deficit i.e., eat, normally, fewer calories than your body expends within a significant amount of time.
- By lowering carbohydrate intake, you are reducing calorie consumption.
- By decreasing fat intake, you are reducing calorie consumption.
Moreover, certain, by eating clean i.e. mainly the whole foods, you are also probably reducing overall calorie intakes.
But, If despite doing all the above, you’re still not in a calorie deficit, then I’m telling you now: your belly fat is here to stay.
There confounding variable I have to mention, making losing belly fat challenge.
At the starting when you make an energy deficit you lose fat. However, after sometimes your fat loss begins to slow down and finally stalls, leaving you exhausted, hungry, and depressed.
But what exactly happens?
It turns out when you attempt to lose fat by cutting out calories your body adjusts to the calories that are decreased.
This restriction places your body through a number of hormonal, metabolic, and behavioral adaptations that reduces your energy output, in a bid to save energy.
To put it differently, if you consume fewer calories than you burn, your body adjusts by burning fewer calories.
What exactly does this mean to you?
It usually means the caloric deficit which you make at the beginning of the diet reduces over time until there is no caloric deficit.
This explains why fat loss stops and slows down after some days.
Here is the fact: Not everybody is in a position to lose fat.
If you find it really hard to maintain weight on low calories (1,200–1,800 calories), it usually means your metabolism has fallen into an unhealthy situation as a result of chronic dieting.
In this circumstance, most people either continue their dieting hopelessly or cut their calories further to semi-starvation levels, hoping that they’ll somehow magically break through their plateau.
By doing so, their metabolic rates slow down and energy levels fall rapidly, which makes them weak and hungry.
Poor metabolism means low power output results in cravings and hunger.
When people eventually give up and increase food ingestion, produces much more calories causing a rapid fat gain.
Because of this, people often end upon getting fat.