6 důvodů, proč nehubnete břišní tuk
Bojíte se, že vám nikdy nezmizí ten nepříjemný břišní tuk? Možná děláte něco špatně. Zde je šest důvodů, proč se vám ho nedaří zhubnout:
- Nesprávná strava: Příliš mnoho nezdravých jídel, jako jsou rychlé občerstvení nebo sladkosti, může přispět k ukládání tuku v oblasti břicha.
- Nedostatek cvičení: Pokud nedostáváte dostatek pohybu a nestimulujete své svaly, nepřispíváte k efektivnímu spalování tuků.
- Nedostatek spánku: Nedostatek spánku může vést k hormonálním nerovnováhám, které mají vliv na ukládání tuku v břišní oblasti.
- Stres: Přílišný stres může zvyšovat hladinu kortizolu, hormonu spojeného s tukovými polštářky v oblasti břicha.
- Pití alkoholu: Alkohol obsahuje prázdné kalorie, které mohou přímo přispět k ukládání tuku v břišní oblasti.
- Genetika: Někteří lidé mají přirozeně vyšší sklony k ukládání tuku v oblasti břicha kvůli genetickým faktorům.
Abyste se zbavili břišního tuku, je důležité zaměřit se na správnou stravu, pravidelnou fyzickou aktivitu a minimalizovat stres ve vašem životě. S vytrvalostí a správnými úpravami životního stylu se vám podaří dosáhnout svých cílů!
[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]
Tavení nežádoucího břišního tuku může být nejtěžší – nemluvě o tom, že je to naprosto frustrující – součástí hubnutí. Břišní tuk se snadno hromadí a obvykle mizí jako poslední. Pokud zdánlivě děláte všechno správně ve svém jídelníčku a fitness rutině, ale váš břišní tuk se stále nechce pohnout, je čas přehodnotit svůj postup a odhalit záludné malé návyky, které vás brzdí v pokroku. Mluvili jsme s Victorií Bradyovou, osobní trenér na Fyta Lisa Young, Ph.D., RDN, autorka knihy Konečně plná, konečně štíhlá, odborník na výživu se soukromou praxí a člen naší rady lékařských odborníků, který uvádí nejčastější důvody, proč se vám nedaří ztratit břišní tuk. Pokud ve své každodenní rutině rozpoznáte některý z těchto návyků, je čas je co nejdříve odstranit a napravit.
Když na to přijde, neztrácejte naději, pokud jde o zmenšení tvrdohlavého břišního tuku. Existují určité věci, které můžete udělat, aby se ztráta břicha stala bezproblémovějším procesem. Například dodržování stravy plné celých potravin, libových bílkovin a vlákniny a vyloučení zpracovaných potravin je hvězdným začátkem. Kromě toho si najděte cvičení, které vás bude skutečně bavit – nezapomínejte však na zdravou rovnováhu mezi silovým a kardio tréninkem. Změny se mohou zdát zpočátku skličující, ale vězte, že tyto nezbytné úpravy se vám z dlouhodobého hlediska vyplatí.
Čtěte dál a dozvíte se, co říkají odborníci o nejčastějších důvodech, proč se vám nedaří ztratit břišní tuk. A až skončíte, nenechte si ujít článek 8 zánětlivých potravin, které vám způsobují břišní tuk.
Stres
Pokud se snadno dostanete do stresu, vězte, že chronický stres může mít za následek zvýšenou hladinu kortizolu, která je spojena se zvýšeným ukládáním břišního tuku, vysvětluje Brady. „Stres může také vést k emočnímu přejídání nebo špatnému výběru potravin, což brání snahám o hubnutí,“ poznamenává.
Je nutné stanovit si produktivní způsoby, jak můžete zvládat stres, a vyhnout se tak přejídání, které stres často provází. Mezi příklady patří aktivity, jako je meditace, práce s dechem, jóga nebo fyzické koníčky, které máte nejraději, jako je pěší turistika, jízda na kole nebo procházka se štěnětem.
Nekvalitní spánek
„Nedostatečný nebo nekvalitní spánek může narušit hormonální rovnováhu a ovlivnit regulaci chuti k jídlu a metabolismus,“ říká Brady. „Nedostatek spánku je také spojen se zvýšenou chutí na sladké a vysoce kalorické potraviny.“ Young navíc upozorňuje, že tyto hormonální nerovnováhy podporují ukládání tuku v oblasti břicha.
Dostatek kvalitního spánku by měl být nejvyšší prioritou. Vaším cílem by mělo být sedm až osm hodin klidného spánku každou noc. „Stanovte si důsledný spánkový režim, vytvořte si relaxační rutinu před spaním tím, že se hodinu před spaním odpojíte od sítě, a zajistěte, aby prostředí, ve kterém spíte, přispívalo ke kvalitnímu spánku,“ navrhuje Brady.
Kromě toho, že je to spolehlivý způsob, jak přibrat tuk na břiše, výzkum ukazuje, že sedavý způsob života může doslova zabíjet. „Sedavý způsob života s minimální fyzickou aktivitou může zpomalit metabolismus a snížit výdej kalorií,“ říká Brady. „Nedostatek pohybu omezuje schopnost těla spalovat tuky, včetně břišního tuku.“
To může být jednoduchá náprava. Nastavte si v telefonu nebo nositelné technice upomínky, které vám řeknou, kdy máte vstát a hýbat se v průběhu dne – žádné výmluvy! Je tak snadné nechat se pohltit prací, sledováním televizního pořadu nebo dokonce šťavnatou knihou, ale přidáním více pohybu do svého dne uděláte svému zdraví a břichu velkou službu.
„Zařaďte do své fitness rutiny odporová cvičení, například vzpírání. Budování svalové hmoty může zvýšit metabolismus a pomoci spálit více kalorií, včetně břišního tuku,“ navrhuje Brady. A dodává: „Věnujte se pravidelným aerobním aktivitám, jako je běh, jízda na kole nebo plavání, které zvýší výdej kalorií a podpoří celkový úbytek tuku, včetně břišního.“
Cukry a zase cukry
Konzumace velkého množství rafinovaných sacharidů, zpracovaných potravin, nezdravých tuků a přidaných cukrů naprosto zásadně ovlivní vaše zdraví. ne vám pomůže zhubnout. Ve skutečnosti je to snadný způsob, jak přibrat ještě více na váze a břišním tuku. Potraviny, které spadají pod tento pojem, obvykle postrádají živiny a jsou plné kalorií.
Zaměřte se na konzumaci vyvážené stravy a potravin, které vám pomohou rozpustit břišní tuk a udržet ho. Celé, nezpracované potraviny, které jsou plné živin, jsou tou správnou cestou. Například vejce, ovesné vločky, avokádo, sladké brambory, losos, černé fazole, směs ořechů a semínek, řecký jogurt, tuňák, kurkuma, banány, celozrnný chléb a maso z trávy jsou vynikající volbou pro zařazení do týdenních svačin a jídel.
Všichni dokážeme ocenit zábavný večer ve městě, při kterém se můžeme odreagovat. Při objednávání oblíbených koktejlů nebo směsi červeného si však dávejte pozor na to, kolik kalorií popíjíte, protože se mohou rychle sčítat. A zábava většinou nekončí u baru – končí u nočního plátku nebo výletu do rychlého občerstvení.
„Vysoká konzumace alkoholu ztěžuje redukci břišního tuku jako [mixed drinks, etc.] jsou vysoce kalorické,“ vysvětluje Young. „Zvyšuje chuť k jídlu, což vede k přejídání, a zhoršuje spalování tuků, protože tělo upřednostňuje metabolismus alkoholu před tukem v našem těle.“
Když je vše řečeno a uděláno, váš nadbytečný břišní tuk nemusí být výsledkem něčeho špatného, co děláte, ale spíše genetických a hormonálních faktorů. „Někteří jedinci, jako například já, mají genetickou predispozici nosit nadbytečný břišní tuk,“ vysvětluje Brady. „Hormonální nerovnováha, jako je inzulínová rezistence nebo vysoká hladina estrogenu, může také ztížit odbourávání břišního tuku.“
Vždy je rozumné poradit se s odborníkem na zdravotní péči, abyste zjistili, zda to může být váš případ a jaký je správný postup léčby.
FAQs o břišním tuku
1. Jaký je důvod, že nehubnete břišní tuk?
Břišní tuk lze zhubnout pouze tehdy, pokud se zaměříte na celkové hubnutí a ztrátu tuku ve všech částech těla. Hubnutí v konkrétní oblasti není možné.
2. Jaké jsou nejčastější příčiny nahromadění břišního tuku?
Nahromadění břišního tuku může být způsobeno genetikou, nezdravou stravou, nedostatečným pohybem, stresovým životním stylem, nedostatečným spánkem a hormonálními změnami.
3. Jaký význam má břišní tuk pro zdraví?
Břišní tuk může zvýšit riziko vzniku různých zdravotních problémů, jako jsou srdeční onemocnění, cukrovka typu 2, vysoký krevní tlak a některé druhy rakoviny.
4. Je možné zhubnout pouze břišní tuk?
Ne, nelze zhubnout pouze břišní tuk. Hubnutí je proces, který vyžaduje celkovou ztrátu tuku ve všech částech těla. Pravidelným cvičením a zdravou stravou lze však ovlivnit úbytek tělesného tuku včetně břišní oblasti.
5. Jaké jsou nejlepší způsoby, jak ztratit břišní tuk?
Kombinace kardiovaskulárního cvičení, silového tréninku a zdravé stravy je nejefektivnějším způsobem, jak ztratit břišní tuk. Také se doporučuje snížit příjem rafinovaných cukrů a omezit konzumaci alkoholu.
6. Jak dlouho trvá, než zhubnu břišní tuk?
Čas, který je potřebný k ztrátě břišního tuku, závisí na různých faktorech, jako jsou genetika, celkové množství tuku, který musíte ztratit, a vaše zdravotní a životní podmínky. Pravidelným cvičením a správnou stravou můžete dosáhnout viditelných výsledků během několika týdnů až měsíců.
[highlight]TIP: Pokud potřebuješ opravdu zhubnout podívej se na top Českou dietu [/highlight]
Podívejte se, jak funguje dieta:
Díky, že jste dočetli až sem. Doufám, že se článek aspoň trošku líbil a přečtete si i některé další články na našem webu.
Kategorie – hubnutí a zdravý životní styl
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