The belly fat not only looks terrible but can also lead to diabetes and heart disease. Therefore, get rid of them as soon as possible. To find out if you have problems with excess fat on your stomach, measure the waist circumference with a measuring tape. If you are a man, the result should not exceed 102 cm, if a woman is 88 cm. Those who have a more significant number need to use one of these methods.
1. Do not eat sugar and avoid sweetened drinks.
Refined sugar negatively Fructose and sugar: A major mediator of the non-alcoholic fatty liver disease affects metabolism. Sucrose breaks down in the body into glucose and fructose. If you eat a lot of sugar, fructose enters the liver in excess. The body processes the Effect of Fructose Overfeeding and Fish Oil Administration on Hepatic De Novo Lipogenesis and Insulin Sensitivity in Healthy Men. According to studies Consuming fructose-sweetened, not glucose-sweetened beverages increase visceral adiposity and lipids. And decrease insulin sensitivity in overweight / obese humans.
Worse than sugar in this respect is only liquid sugar. Sweet drinks are not registered by the brain like a cake or sweets so that a person can drink them in unlimited quantities. However, they significantly affect the Effects of food form and timing of ingestion on appetite and energy intake in lean young adults and young adults with obesity — total calorie intake. Sweetened drinks increase the risk of obesity in children by 60%.
Therefore, the first step to a flat stomach is to change the diet. Remove soda from it, juices from packages, sweet sports drinks. But leave the fruit: the pros from them overlap the cons of fructose. And, of course, read the labels, as sugar can lurk in products from which you do not expect this at all.
2. Eat More Protein
Protein is an essential macronutrient for weight loss. It reduces the effects of consuming frequent, higher protein meals on appetite, and satiety during weight loss in overweight / obese men. Craving for food accelerates metabolism by 80-100 Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet.
Kilocalories per day and helps to eat at 441 A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentration — fewer calories. Protein will help not only lose weight but also not gain The role of protein in weight loss and maintenance. Him back after returning to his usual diet.
Studies show Quality protein intake is inversely related to belly fat. That people who eat more protein have much less belly fat. Experiments also confirm the Intake of macronutrients as predictors of 5-y changes in waist circumference — a decrease in the risk of an increase in the abdomen over the next five years.
To get the desired effect, increase the amount of protein in the diet to 25-30%. It can be done through eggs, fish, seafood, beans, nuts, meat, dairy products. Cook with coconut oil as a bonus, it also helps the Effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity. In the fight against belly fat. The recommended dose is two tablespoons per day.
3. Reduce carbohydrates in your diet
Low-carb diets have proven to be more productive. A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women. Compared to a low-fat diet. Moreover, this is true even for cases when participants in experiments with a low-carb diet were allowed to eat as much as they want. And the group on a low-fat diet was limited in calories.
An additional effect of a low-carb diet is the rapid removal of water from the body. Therefore, the result on the scales will be visible in just two days. Studies also prove the effectiveness of cutting carbohydrates in the diet specifically for getting rid of Short-term weight loss and hepatic triglyceride reduction: evidence of a metabolic advantage with dietary carbohydrate restriction from visceral fat.
To reduce weight, it is enough to refuse refined carbohydrates. If you want to lose weight quickly, reduce the daily intake of carbohydrates to 50 grams per day. It will lead to a state of ketosis when the body uses fats as energy.
4. Eat fibre-rich foods to lose belly fat
Fibre helps in the hard work of losing weight, especially for soluble fibre Viscous versus nonviscous soluble fibre supplements: mechanisms and evidence for fibre-specific health benefits. They absorb water and form a dense gel that lingers in the intestines.
As a result, the movement of food along the digestive tract slows down, which gives a more prolonged feeling of satiety and reduces appetite Effects of isolated soluble fibre supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials.
One study showed that 14 grams of fibre daily reduces calorie intake by 10% and leads to Dietary loss fibre and weight regulation. 2 kg for four months. In another experiment, consuming 10 grams of soluble fibre per day resulted in a 3.7% reduction in belly fat Lifestyle Factors and 5-Year belly Fat Accumulation in a Minority Cohort: The IRAS Family Study.
Therefore, eat more vegetables, fruits, legumes, and some cereals, such as oats. As a supplement, you can use glucomannan – a substance from the roots of the konjac plant. It is one of the most viscous dietary fibre, which is scientifically valid for weight loss. Beam-shaping devises for long-film angiography.
Exercise is essential not only for weight control but also for overall health. If you want to get rid of belly fat, you should not pay attention to abs training at all. Studies confirm Extraction and localization by electron microscopy of an immunosuppressor fraction from Mycobacterium Bovis Bacillus Calmette-Guérin (BCG). That local fat burning does not exist. Twisting does not affect the volume of the abdomen.
But walking, running, swimming, and other aerobic exercises are useful. The Effect of Exercise on Visceral Adipose Tissue in Overweight Adults: A Systematic Review and Meta-Analysis fight fat in the waist. They also help prevent Exercise training prevents the regain of visceral fat for 1-year following weight loss.
At the same time, training reduces inflammation, lowers blood sugar, and minimizes. The effect of exercise training on clinical outcomes in patients with metabolic syndrome: a systematic review and meta-analysis. Metabolic disorders.
6. Watch what you eat to lose belly fat
Many people have no idea what and how much they eat and tend to underestimate or overestimate the total calorie content of the diet and the content of macronutrients in it. To change this situation, you have to weigh all the products. Let not until the end of life, but at least from time to time.
If you do not measure portions and do not record the number of calories, proteins, fats, carbohydrates, then you cannot increase protein intake to 25-30% of the total calorie content. All you need to control your diet is a kitchen scale, an application for fixing results, and a simple formula for calculating calories in complex dishes.