If you want to have a six-pack and a six-pack, it's not just about doing a few crunches. One of the more important ones is lower abdominal fat. If your abdomen is covered with a thick layer of fat, then no matter how many more crunches you do or how powerful your abdominal muscles are, you won't be able to see the light of day!

In addition, excess fat in the abdomen is a potential risk for heart disease and diabetes. But getting rid of the excess fat on the abdomen is not that simple. It is often one of the more difficult parts of the human body to lose weight, so many people give up halfway. Below, Ma Xinjun will introduce several major reasons why abdominal fat is hard to lose. Please take a look and see which category you belong to, and then treat the symptoms accordingly.

It's not easy to lose weight when you get old

As people age, the rate of metabolism in the human body slows down, and the calories required for the body to function decrease. If a woman gains weight during menopause, it is very likely that the fat is growing around her abdomen.

2. Incorrect exercise methods

Doing only aerobic exercises such as running or cycling does not help much with abdominal weight loss. Strength training and aerobic training need to be combined so as to build muscle and burn more calories. It is recommended that everyone do 250 minutes of moderate-intensity or 125 minutes of vigorous-intensity exercise every week.

3. Eating too many processed foods

Processed foods such as bread, biscuits and beverages can increase inflammation in the human body. Eating too much of them can weaken the body's ability to lose abdominal fat. Natural foods, such as fruits, vegetables and whole grains, are rich in antioxidants and have anti-inflammatory properties, which can inhibit the growth of abdominal fat.

4. Eating the wrong fat

High intake of unsaturated fats is associated with an increase in visceral fat. Unsaturated fats can have anti-inflammatory effects and moderate consumption is beneficial to the body. However, excessive consumption of any fat can lead to weight gain, so it is important to control the amount.

5. Insufficient exercise intensity

People who do high-intensity exercise lose more abdominal fat than those who do low-intensity exercise. To lose stubborn abdominal fat, you need to exercise thoroughly and burn more calories, and high-intensity exercise can precisely achieve this goal.

6. The exercise program is wrong

If you want to lose belly fat just by doing crunches, stop right away. You should do more exercises that target your core muscle groups (abdomen, back, pelvis and oblique muscles), and work out all parts of your body to increase your fat-burning rate. You can practice the Plank. It not only works out the core muscle group, but also the muscles of the arms, legs and buttocks. However, the plank is more used to test core strength. Just doing planks won't help you get a six-pack or a six-pack!

7. Excessive pressure

No matter what the source of stress is, such as time constraints or economic reasons, it will make it difficult for you to lose excess fat, especially abdominal fat. This is not only because it is easier to consume high-fat and high-calorie foods when under stress, but also because the stress hormone cortisol increases the fat content needed by the body, gradually expanding fat cells.

8. Insufficient sleep

A 16-year study involving nearly 70,000 women found that those who slept for five hours or less at night were 30% more likely to gain 13.6 kilograms or more in weight than those who slept for seven hours. It is recommended that adults ensure they sleep for 6 to 7 hours every day.