How to remove belly fat: 6 proven ways
Big belly-a General definition of disharmony in the structure of the body, in which the size of the stomach out of the framework of natural proportions. It may be more the fifth point, to bulge over the bust line and completely neutralize the waist.
The folds on the stomach not only look bad, but can also lead to diabetes and heart disease. Therefore, you need to get rid of them as soon as possible.
To find out if you have problems with excess fat on the stomach, measure the circumference of the waist with a centimeter tape. If you are a man, the result should not exceed 102 cm, if a woman-88 cm. Those who have a figure more, you need to use one of these methods.
Do not eat sugar and avoid sweetened beverages
Refined sugar has a negative effect on 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, the body processes it into fat. And it is postponed, according to research, it is in the waist area.
Worse than sugar in this respect, only liquid sugar. Sweet drinks are not registered by the brain as a cake or candy, so a person can drink them in unlimited quantities. However, they significantly affect the overall caloric intake. Sweetened beverages increase the risk of obesity in children by 60%.
Therefore, the first step to a flat stomach is to change the diet. Take the soda out of it, the juice out of the bags, the sugary sports drinks. But leave the fruit: the pros of them overlap the cons of fructose. And, of course, read the labels, as sugar can lie in wait in products from which you do not expect it at all.
Eat more protein
Protein is the most important trace element for weight loss. It reduces food cravings, and accelerates metabolism by 80-100 calories per day and helps to eat at 441 calories less. Protein will not only lose weight, but also not to gain it back after returning to the usual diet.
Studies show that people who eat more protein have much less belly fat. Experiments also confirm a reduction in the risk of abdominal enlargement over the next five years.
To get the desired effect, increase the amount of protein in the diet to 25-30%. This can be done by eggs, fish, seafood, beans, nuts, meat, dairy products. As an added bonus, cook in coconut oil, it also helps in the fight against belly fat. The recommended dose is 2 tablespoons per day.
Reduce carbohydrates in your diet
Low-carb diets have proven to be more effective than a low-fat diet. And this is true even for cases where participants in experiments with 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 low-carb diet-rapid excretion 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 to get rid of visceral fat.
To reduce the weight enough to give up refined carbohydrates. If you want to lose weight quickly, reduce the daily rate of carbohydrates to 50 grams per day. This will lead to a state of ketosis, when the body uses fats as energy.
Eat foods rich in fiber
Fiber helps in the difficult matter of weight loss, especially soluble fibers. They absorb water and form a dense gel that lingers in the intestine. As a result, the movement of food through the digestive tract slows down, which gives a longer feeling of satiety and reduces appetite.
One study found that 14 grams of fiber daily reduced calorie intake by 10% and resulted in a loss of 2 kg within four months. In another experiment, the use of 10 grams of soluble fibers per day led to a decrease in abdominal fat by 3.7%.
Therefore, eat more vegetables, fruits, legumes, some cereals, 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 fibers, the effectiveness of weight loss is scientifically proven.
Exercise is important not only for weight control, but also for health in General. If you want to get rid of belly fat, you should not pay attention to training on the press. Studies confirm that local fat burning does not exist, twisting does not affect the volume of the abdomen.
But walking, running, swimming and other aerobic exercises effectively combat fat in the waist area. They also help prevent future weight gain. At the same time, training reduces inflammation, reduces blood sugar and minimizes metabolic disorders.
Watch what you eat
Many people have no idea what and how much they eat, and tend to underestimate or overestimate the total caloric content of the diet and its macro nutrients. To change this situation, you will 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 caloric content. All you need to control your diet is a kitchen scale, an application for fixing the results and a simple formula for calculating the caloric content in complex dishes.