Simple ways to reduce belly fat
Stomach fat is not just a problem because it may look bad.
In fact, excessive belly fat in the area of the stomach is strongly related to diseases such as type 2 diabetes and heart disease (1).
For this reason, due to reduced abdominal fat, there is a great benefit to your health and it can help you live longer.
Estimation of stomach fat is usually measured by measuring the circumference around your waist. It can be done easily at home with a simple tape measure.
belly fat Some 40 inches (102 cm) in men and 35 inches (88 cm) in women are also known as stomach obesity.
If you have too much fat around your waist, then you should take some steps to get rid of it, even if you are not too heavy overall. belly fat
Fortunately, there are some proven strategies that have been shown to target fat in the abdominal area compared to other areas of the body.
Here are 6 evidence-based methods for reducing belly fat.
Do not eat sugar and avoid sugar-sweet drinks
The added sugar is very unhealthy.
Studies show that this metabolism has a particularly harmful effect on health (2).
Only half-glucose, half-fructose, and fructose can be metabolized only by the significant liver (3) by the liver. belly fat
When you eat too much sugar, then the liver is filled with fructose and it is forced to turn it into fat (4). belly fat
Many studies have shown that due to a large amount of sugar, mostly fructose, stomach and liver (5) can increase fat accumulation.
Some believe that this is the primary mechanism behind the harmful effects of sugar on health. It enhances stomach fat and liver fat, which leads to insulin resistance and hosts metabolic problems (6). belly fat
In this regard, the liquid sugar is even worse. Liquid calories are not “registered” by the brain in the form of solid calories, so when you drink sugar-sweetened beverages, you can eat total calories (7, 8).
Studies show that sugar-sweetened beverages are linked to increased risk of obesity in children by 60%, for each daily service (9)
Decide to minimize the amount of sugar in your diet, and consider eliminating the sugary drink completely.
It includes sugar-sweet drinks, sugary soda, fruit juice, and various high-sugar sports drinks.
Keep in mind that this does not apply to any whole fruit, which is extremely healthy and contain a lot of fiber, which reduces the negative effects of fructose.
The fructose you get from the fruit is negligible compared to the high diet obtained in refined sugar.
If you want to cut back on sophisticated sugar, you have to start reading the labels. Even foods that are marketed as health foods can contain large amounts of sugar.
Eating more protein is a long-term strategy to reduce stomach fat
Protein is the most important macronutrient to lose weight.
It is shown to help reduce metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day, reducing cravings by up to 60%.
If your goal is to lose weight, then adding proteins is perhaps the most effective change you can add to your diet. belly fat
Not only will this help you lose, but it also helps you avoid losing weight if you ever decide to leave your weight loss efforts.
There is also some evidence that the protein is particularly effective against stomach fat.
One study has shown that the amount of protein and quality of the protein was contrary to fat in the stomach. That is, those who eat more and better proteins, they had less fat of the stomach.
Another study showed that the risk of stomach fat increased significantly during the period of 5 years of protein. belly fat
This study also showed that refined carbs and oil were associated with an increased amount of fat in the stomach, but fruits and vegetables were associated in small quantities.
In many studies showing the effect of the protein, the protein was 25-30% calories. That’s what you should aim for.belly fat
So try to increase your intake of high protein foods like whole eggs, fish, seafood, legumes, nuts, meat, and dairy products. These are the best protein sources in the diet.
If you struggle to get enough protein in your diet, then a quality protein supplement (like whey protein) is a healthy and convenient way to promote your total intake. belly fat
If you are vegetarian or vegan, then look at how to increase your protein intake, see this article..
Cut the carbs from your diet
Carb restriction is a very effective way to reduce belly fat.
It is supported by many studies. When people cut the carbs, their appetite decreases and they lose weight.
With more than 20 randomized controlled trials, it is now known that the low-carb diet reduces weight by 2 to 3 times compared to a low-fat diet.
This is true even when low-carb groups are allowed to eat as much as you want, whereas in low-fat groups calories are restricted and hungry.belly fat
Low-carb diet also reduces the weight of water, resulting in instant results. The difference in scale is often seen within 2-2 days. belly fat
There are studies that compare low-carb and low-fat diets, which show that low-carb diets specifically target fat in the stomach and around the organs and liver.
This means that a particularly high proportion of fat loss on a low carb diet is dangerous for stomach fat and promoting disease. belly fat
It should be enough to avoid refined carbs (sugar, candy, white bread, etc), especially if you keep your protein intake high.
However, if you need to lose weight fast, consider leaving your carbs up to 50 grams per day. It will put your body in ketosis, kill your appetite and your body will start burning mainly fuels for fuel.belly fat
Of course, there are many other health benefits in addition to weight loss in low-carb diets. For example, type 2 diabetics may have life-saving effects on them. belly fat
Eat a fiber-rich food, especially sticky fiber
Dietary fiber is mostly the case of indigestible plants.
It is often claimed that eating too much fiber can help in weight loss.
This is true, but it is important to note that not all fibers are made equal. belly fat
It is mostly soluble and sticky fiber, which affects your weight.
These are fibers that bind water and form a thick gel that “sits” in the intestine.
This gel can dramatically slow down the speed of food through your digestive system, and slow down digestion and absorption of nutrients. The end result is a long-lasting fullness and less sense of hunger. belly fat
A review study found that 14 grams of extra fiber per day were associated with a reduction in calorie intake in 4 months and a weight loss of 4.5 lbs (2 kg).
In a 5-year study, eating 10 grams of soluble fiber per day was associated with a decrease of 3.7% in the amount of fat in the stomach cavity. belly fat
This means that soluble fiber can be particularly effective in reducing harmful stomach fat.
The best way to get more fiber is to eat lots of food items such as vegetables and fruits. Legumes are also a good source, as well as whole grains like whole grains. belly fat
Then you could also try to get a fiber supplement like glucomannan. It is one of the most sticky dietary fibers in existence and has been shown to weight loss in many studies.
Exercise is very effective to reduce belly fat
Exercise is important for various reasons.
This is one of the best things you can do if you want to live a long, healthy life and can avoid illness. belly fat
List all the amazing health benefits of exercise outside the scope of this article, but exercise seems to be effective for reducing belly fat.
However, keep in mind that I am not talking about abdominal exercise here. Spot reduction (low-fat at one place) is not possible, and by making endless amounts of abrasive exercise you will not lose fat by the stomach belly fat.
In one study, there was no measurable effect on the amount of fat in the abdominal muscles in the waist circumference or stomach cavity in a 6-week training.
It is being said, other types of exercises can be very effective.
Aerobic exercise (such as walking, running, swimming etc.) causes a large reduction in stomach fat in many studies.
Another study found that exercise prevents people from growing again of stomach fat after weight loss, which means exercise is particularly important during weight maintenance. belly fat
Exercise is less swollen, lower blood glucose levels and improves all other metabolic abnormalities which are associated with extra stomach fat
Track your food items and find out what else you are eating
What you eat is important. Very much everyone knows it.
However, most people do not really have any clue about what they really are eating.
People think that they are eating “high protein,” “low-carb” or some other, but are in very high or low volume.belly fat
I think that anyone who really wants to optimize their diet, it is necessary for some time to keep an eye on things.
This does not mean that you need to weigh and measure everything for your whole life, but doing it for a few consecutive days can help you to realize that where you need to make changes.
If you want to boost your protein intake 25-30% of calories, as recommended above, then eating more protein-rich foods will not be enough. You really need measurement and fine tune to reach that goal.