Why is it so hard to lose belly fat?

Abdominal fat is harder to get rid of than other fats. Let's see why and if it can really be combated.

As we age, both men and women begin to accumulate fat in the abdomen, this fat apart from cause us psychological discomfort because we do not look good, it is also difficult to eliminate, which can generate frustration. Accumulated abdominal fat seems impossible to lose despite nutritional and sports efforts. But... Why does the belly resist diets and exercise? Is there an effective way to combat this fat?

In this article we will talk about fat in general and the process by which it is eliminated, exposing the reasons why it is more difficult to eliminate fat from the abdominal area in particular, and how we can try to lose it in a healthy way.

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How does our body accumulate fat?

The first thing to explain is that when we use the word fat we mean the fat present in our organism, since in biochemistry it is used as a general term to designate various types of lipids. Specifically, we use it to refer to

acylglycerides. These are molecules formed by one, two or three fatty acids linked to a glycerin molecule, forming monoglycerides, diglycerides and triglycerides respectively.

There are some cells in our body, the adipocytes, which are responsible for storing fatty acids, forming adipose tissue. This process, through which we store energy, is part of metabolism. Our body breaks down what we eat into small parts for later use in rebuilding cells and tissues. Through this fragmentation it obtains energy for all its processes.

The fat stored in the adipocytes does not come directly from the fat that is ingestedbut from excess energy. Our body also transforms sugars into fatty acids, so even if we don't eat any fat, we can accumulate it. Fat gain is given by the energy contribution of each food: fats provide nine calories per gram, double the contribution of carbohydrates and protein (which is four calories per gram), so it is important to moderate fat intake, but not avoid it, since lipids are essential constituents of our cells.

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Functions of fats

The first function of adipose (fat) tissue is to provide energy during periods of fasting. When we spend long hours without eating food, adipose tissue, through lipolysis, releases fatty acids to provide energy to the rest of the body. It is thanks to the release of fatty acids that we lose weight when we are on a diet.

adipose tissue also has a valuable function of protection against cold and supports and protects the organs such as kidneys and heart.

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What is abdominal fat?

Fat can accumulate in different parts of the body and does not have the same characteristics. The layer of fat that is located just below the skin is what we know as subcutaneous fat and although it poses aesthetic problems for some, it is not dangerous to health.

Visceral fat is located in the abdominal cavity and surrounds your internal organs (intestines, liver, kidneys, etc.). It presents a semi-liquid state and an excess is related to the risk of suffering different pathologies, common: type 2 diabetes, heart disease, high blood pressure, breathing problems, and cholesterol abnormal.

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Why do we accumulate abdominal fat?

As we have seen before, you have to know what type of abdominal fat we are talking about. You have to try to distinguish it, usually a little belly, a waist with a perimeter of less than 89 centimeters (in women) and a normal body mass index, they do not indicate any health problem and it would be subcutaneous fat. Although, only a medical exam can really determine the type of fat that we are accumulating.

Regardless of its origin, there are several factors that can favor fat deposits, and the difficulty in combating it. Whatever its origin, there are several factors that intervene in its presence and in the difficulty of getting rid of it.

1. hormonal imbalance

Hormones have been pointed out by different specialists as the main responsible for abdominal fat.

For men, as the years go by, their testosterone levels decrease. Testosterone, in addition to increasing metabolism thanks to the maintenance of muscle mass and increased energy, also slows down the expansion of adipocytes. Therefore, it is easier over the years to gain volume in the abdomen area.

Young women, for reasons related to motherhood, accumulate fat in the hips and thighs. But with the onset of menopause and pre-menopause, the release of eggs stops and the body produces fewer female hormones. Changes in estrogen levels are responsible for the redistribution of fat. However, this redistribution is intended to protect bone density loss. Although for some it is a problem, it is nature's way of protecting us.

Sagging is characteristic of aging by decreasing the production of different skin proteins, such as collagen and elastin. Flaccidity can give a feeling of abdominal overweight.

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2. genetic origin

The exaggerated secretion of insulin could also produce a metabolic imbalance and favor the accumulation of fat in the abdomen. Insulin manages blood glucose levels and inhibits the process of lipolysis, preventing the release of fatty acids. People who have a family history of diabetes are more likely to gain fat.

3. The diet

A hypercaloric diet, rich in fat and processed foods (cookies, sugary drinks, etc.) can increase the work of the liver and directly affect the increase in abdominal fat, in addition to general excess weight.

Alcohol is also associated with the risk of gaining volume in the belly. This is due to its caloric density, a glass contains approximately 240 calories, more than 10% of the daily needs of an average adult.

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4. Stress

Cortisol is known as the awakening hormone, but also as the stress hormone.yes According to several studies, this hormone favors the accumulation of fat in the abdomen instead of spreading it to other areas of the body.

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How to lose belly fat?

To lose fat, the most important thing is to eat a balanced diet. It's not just about eating vegetables and low-calorie foods to lose weight, it's about adapting intake to spending. In addition, it is more interesting to reduce quantities than to restrict foods such as carbohydrates, since these provide energy, and without energy we move less and as a consequence we spend less.

As for the abs, fat loss cannot be done locally. But maintaining a balanced diet and working the core area can help you get a ripped belly.

Visceral fat loss responds to the same strategies as subcutaneous fat.

1. Healthy diet

Increase the amount of products with low caloric density, this means that they provide few calories by volume. Vegetables, fruits and cereals can be your great allies. Accompanying your meals with a salad or a portion of vegetables will increase your feeling of satiety during the day and will make you eat less at each meal. But don't just eat a salad. Proteins and carbohydrates are also essential for the functioning of your body.

2. Avoid sugary drinks

One of the easiest calorie-dense foods to avoid is sugary drinks, and can be easily replaced with water or zero drinks.

3. measure portions

It is important to control what we eat, but also the quantities.

4. Doing physical activity

Moderate activity of at least half an hour a day, 5 days a week is recommended.

Studies have shown that walking 10,000 steps or 15,000 steps a day promotes fat loss, but above all they impede recovery after considerable weight loss. Get a step counter and include this habit in your daily life can be a very effective strategy to gain health and fight against a sedentary lifestyle.

However, a recent study by Australian researchers showed one reason of the accumulation of abdominal fat, apart from genetics and associated with age, mentioned previously.

Abdominal fat becomes resistant to the release of fatty acids when practicing intermittent fasting, that is, by subjecting our body to long periods without food intake. According to this study, it would appear that periods of restriction will activate a signaling pathway for this fat to become resistant. It would be like a message from the body to the fat saying “stay here, we will need you later”.

Therefore, the fasting strategy, although it may have other benefits, does not seem the most appropriate if what you want is to lose that annoying belly.