There comes a stage when we exercise too much and eat too mindfully. Both of these are crucial for fitness. Even if we do this, the fat accumulated on our stomach, thighs and hips will not decrease even a little. Especially in women, fat accumulates more in these three places. Experts say that our habits are the reason for this. So let’s find out the causes of stubborn fat accumulation on the stomach, thighs and hips and ways to reduce it.

Find out why excess fat accumulates on the abdomen, thighs and hips (cause of stubborn fat of the belly, thighs and hips)

1 Unhealthy diet

Yash Aggarwal, fitness coach, nutritionist and founder of Yash Fitness, says, ‘Most of the time we eat healthy food, morning, afternoon and evening. But keep having unhealthy snacks in between. During this period we consume processed foods, refined carbohydrates and sugary drinks. These types of foods can cause insulin resistance. It increases fat storage. This causes stubborn fat to accumulate on the stomach, hips, and buttocks. Then it becomes difficult to reduce the frozen fat.

2 Slow metabolic rate

Refined carbohydrates, especially sugar and high fructose corn syrup, cause stubborn fat.
There is a direct correlation between refined carbohydrates and increased belly fat. Sweet drinks like soda water, canned iced tea, and coffee are high in sugar and high fructose corn syrup. These slow down the metabolic rate. It reduces the body’s ability to burn fat.

3 Trans fat

Yash Agarwal explains, ‘Eating trans fat increases belly fat. These are also known as hydrogenated oils. ‘Trans fats are artificial fats used by food companies to increase the taste and shelf life of pre-packaged foods.’

4 Chronic stress

When stress levels are high, the body releases the stress hormone – cortisol. Cortisol prepares the body to deal with stress by inducing the flight or fight response. When under constant stress, the level of cortisol in the blood increases. This leads to the development of visceral fat. It forms around the stomach.

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Here are tips to lose belly, thigh and hip fat (tips to lose stubborn belly, thigh and hip fat)

1 Eat whole and natural foods like lean proteins, fresh vegetables, fruits and low-fat dairy products, according to Yash Agarwal.
2 By cutting 500-1000 calories per day, you can safely aim for a weight loss of about 1-2 pounds per week.
.3 Limit your intake of added sugars and sodium.
4 If you’re a woman, don’t eat less than 1,200 calories and if you’re a man, don’t eat less than 1,800 calories.

Walking for 15-20 minutes in the morning and evening

5 When eating, fill half of your plate with salad first, then a fourth with whole grains and the last quarter with protein.
6. Walk for 15-20 minutes every morning and evening ((belly causes stubborn fat of thighs and hips).

7 weeks of fifty minutes of strength training three days, cardio two days, light exercise two days stair climbing, jumping and walking 10,000 steps.
8. Eat home cooked food keeping hygiene and health in mind even when eating out.
9 Never expect to get instant and amazing results ((due to abdominal fat in thighs and hips). Diet cannot be reduced immediately. Total calorie deficit, exercise will help.

Also Read :- Lose weight with these 6 Ayurvedic tips