2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Excess fat in the abdomen not only affect self-esteem because they do not look very good, but are also associated with the development of heart disease and diseases such as type 2 diabetes.
Abdominal fat is usually calculated by measuring the waist circumference. Anything over 102 cm in men and 88 cm in women is considered abdominal obesity.
Maintaining a healthy weight is extremely important and affects human health and life expectancy.
If you have a lot excess fat around the waist It is advisable to take steps to get rid of them, even if you are not overweight at all.
In today's article we present you a few useful tips for reducing belly fat.
1. Do not eat sugar and avoid sugary drinks
Sugar is extremely unhealthy and can have a detrimental effect on human health. It is no coincidence that it is called the "white heart".
It is composed of half glucose and half fructose. The liver is able to metabolize fructose only in certain amounts.
Excessive sugar intake overloads the liver, as a result of which unprocessed fructose is converted into fat. Excess fat in the abdomen and liver is thought to lead to insulin resistance and many metabolic problems.
Liquid sugar is even more dangerous because liquid calories are not "registered" by the brain in the same way as calories consumed through solid foods. When you drink sugary sweetened drinks, you are taking an unexpected amount of excess calories.
Limit or completely eliminate sugary foods and sugar-sweetened beverages, such as sodas, fruit juices and various high-sugar sports drinks.
2. Increase protein intake
Protein is the most important macronutrient, which makes it a good helper in weight loss. Consumption of enough protein stimulates metabolism, reduces the feeling of hunger and increases the feeling of satiety for a longer time, which contributes to weight loss.
Some studies show that protein is especially effective against the accumulation of fat in the abdomen.
Include more high-protein foods such as eggs, fish, seafood, legumes, nuts, meat and dairy in your diet. These are the best sources of protein.
3. Eliminate carbohydrates from your diet
Carbohydrate restriction is a very effective way to belly fat loss.
Studies show that reducing carbohydrate intake helps to significantly eliminate fat in the abdomen, around the organs and in the liver, which not only leads to weight loss, but also has a life-saving effect in type 2 diabetics, for example.
Recent studies show that low carb diets lead to 2-3 times more weight loss than low fat diets.
4. Eat foods rich in fiber, especially viscous fiber
Consuming more fiber helps fight weight gain.
The most effective are soluble and viscous fibers, which affect body weight. They are fibers that bind to water and form a thick gel that stays in the gut.
This gel slows down digestion and absorption of nutrients, resulting in a prolonged feeling of fullness and decreased appetite. This makes these fibers especially effective in reducing harmful belly fat.
The best sources of fiber are plant foods such as vegetables and fruits, legumes, and some grains such as oats.
5. Exercise or exercise regularly
It is an indisputable fact that good physical activity has a beneficial effect on human health, affects life expectancy, reduces the risk of many diseases and helps to lose weight and maintain a healthy weight.
In the fight against excess weight, the best results are achieved when sports and exercise are combined with a proper diet.
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