How to lose belly fat
How to lose belly fat in Fast and Effective way
How to lose belly fat? This is a very common question these days. Folds in the abdomen not only look bad but can lead to diabetes and heart disease. That’s, why everybody should try to 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 centimeter tape. If you are a man, your waist should not exceed 102 cm, if a woman is 88 cm. Those with a higher number need to use one of these methods.
1. Do not eat sugar and avoid sweetened beverages.
Refined sugar is negativeFructose and sugar: A major mediator of non-alcoholic fatty liver disease. affects metabolism. Sucrose is broken down in the body into glucose and fructose. If you eat a lot of sugar, fructose enters the liver in excess quantities. The body processes effect of Fructose Overfeeding and Fish Oil Administration on Hepatic De Novo Lipogenesis and Insulin Sensitivity. Its fat And he is postponed, according to research Consuming fructose-sweetened, (not glucose-sweetened) beverages insulin sensitivity, and lipids, precisely in the waist area.
Worse than sugar in this respect, only liquid sugar. Sweetened drinks increase the risk of obesity in children by 60%Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis.
Therefore, the first step to a flat stomach – a change in diet. Remove soda from it, juice from bags, sweet sports drinks. But leave the fruit: the pluses from them overlap the minus of fructose. And, of course, read the labels, as sugar can trap in products from which you do not expect it at all.
2. Eat more protein
Protein is the most important macronutrient for weight loss and fat burn. It reduces During the course of weight loss in overweight / obese men. Craving for food accelerates metabolism by 80–100High-protein, carbohydrate-free diet. Kilocalories a day and helps to eat at 441A high-protein dietary supplement, ad libitum caloric intake, and body weight, despite leptin and ghrelin concentrations. kilocalories less. Protein will help not only lose weight but not to gain weight loss and maintenance. him back after returning to the usual diet.
Studies show quality protein intake is inversely related to abdominal fat. People who eat more protein have much less belly fat. Experiments also confirm changes in the waist circumference. reducing the risk of abdominal growth over the next five years.
To get the desired effect for weight loss, increase the amount of protein in the diet to 25-30%. This can be done through eggs, fish, seafood, beans, nuts, meat, dairy products. As an added bonus, cook in coconut oil, it also helpsEffects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity. in the fight against fat on the stomach. The recommended dose is 2 tablespoons per day.
3. Reduce carbohydrates in the diet.
Low-carb diets have proven to be more effective. Calorie-Restricted Diet and Calorie-Restricted Dietary Supplements. compared to a low-fat diet. And this is true even in cases where participants in experiments with a low-carb diet are allowed to eat as much as they want, and the group on a low-fat diet has been limited in calories.
Another effect of a low-carb diet is the rapid elimination of water from the body. Therefore, the result on the scales will be visible within two days. Also, studies prove the effectiveness of reducing carbohydrates in the diet specifically for getting ridShort-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 say no to refined carbohydrates. If you want to lose weight fast, reduce the daily rate of carbohydrates to 50 grams daily. This will lead to a state of ketosis when your body uses precisely fat as energy.
4. Eat foods rich in fiber
Fiber helps in the difficult task of losing weight, especially soluble fiberViscous versus nonviscous soluble fiber supplements. They use to absorb water and form a dense gel, which is retained in the intestine. This case, the movement of food through the digestive tract slows down, which gives a longer feeling of satiety and reduces appetite. Effects of isolated fiber supplementation on body weight, glycemia and insulinemia in adults with overweight and obesity: A systematic review and randomized controlled trials.
One study found that 14 grams of fiber daily reduced calorie intake by 10% and lead to a lossDietary fiber and weight regulation. 2 kg for four months. In another experiment, consuming 10 grams of soluble fiber per day resulted in a 3.7% decrease in abdominal fatLifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study.
Therefore, eat more vegetables, fruits, legumes, some grains, such as oats. As a supplement, you can use glucomannan – a substance from the roots of the konjac plant. This is one of the most viscous dietary fiber, which is effective for the weight-loss researchBeam-shaping device for long-film angiography. proven.
Exercise is very important not only to control your weight but also for overall health. If you want to get rid of fat on the abdomen, you should not pay attention to ab workouts. Research confirmsMicroscopy 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, jogging, swimming and other aerobic exercises effectively Effect of Exercise on Visceral Adipose: A Systematic Review and Meta-Analysis. struggling with fat in the waist. They also help prevent exercise training for a 1-year regression of the following weight loss. weight gain in the future. At the same time, exercise reduces inflammation, lowers blood sugar levels and minimizes the following is a systematic review and meta-analysis. metabolic disorders.
6. Watch what you eat
Many have no idea what and how much they eat and tend to underestimate or overestimate the total calories. intake 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 simply can not increase protein intake to 25-30% of the total calories. All you need to control the diet is a kitchen scale, an application for fixing the results and a simple formula for calculating calorie content in complex dishes.
If you will follow these steps hopefully you will lose belly fat very fast