How to burn fat? Let’s start!
Folds in the abdomen 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.
- 1. Do not eat sugar and avoid sweetened beverages
- 2. Eat more protein
- 3. Reduce carbohydrates in the diet
- 4. Eat foods rich in fiber
- 5. Train hard
- 6. Watch what you eat
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, the result should not exceed 102 cm, if a woman is 88 cm. Those with a higher number should use one of these methods.
1. Do not eat sugar and avoid sweetened beverages
Refined sugar is negative: Fructose 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 excessive amounts, the body recycles the Effects of Fructose and Novo Lipogenesis. its fat Moreover, it is postponed, according to studies of fructose-sweetened sweetened, not glucose-sweetened, beverages, and beverages. , precisely 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 noticeably affect the effects of the adults and the youngsters with the obesity. on the total caloric intake. Sweetened drinks increase the risk of obesity in children by 60%. 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. It decreases the amount of protein during the course of weight loss in overweight / obese men. cravings for food, accelerates metabolism by 80–100Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. kilocalories per day and helps to eat high-protein dietary supplements, caloric intake and body weight despite 44 kilocalories less. Protein will help not only lose weight, but also not gain weight. him back after returning to the usual diet.
Studies show Quality protein intake is inversely related with abdominal fat. People who eat more protein have much less belly fat. The experiments also confirm the changes in waist circumference. reducing the risk of an abdominal growth 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 through eggs, fish, seafood, beans, nuts, meat, dairy products. Cook on coconut oil as an added bonus, it also helpsEffects of Dietary Coconut Oil for 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 been shown to be more effective. Calorie-Restricted Diet and Calorie-Restricted Riet Factors. 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.
An additional effect of a low-carb diet is the rapid elimination of water from the body. Therefore, the result on the scales will be visible in literally two days. Also, studies prove the effectiveness of reducing carbohydrates in the diet specifically to eliminate the 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 rate of carbohydrates to 50 grams per day. This will lead to a state of ketosis, when the body uses precisely fat as energy.
4. Eat foods rich in fiber
Fiber helps in the difficult task of losing weight, especially for soluble fiber fiber supplements. . They absorb water and form a dense gel, which is retained in the intestine. As a result, the movement of food through the digestive tract slows down, which gives a longer feeling of fullness and reduces the appetite Effects of insulin-controlled trials. .
One study found that 14 grams of fiber daily reduced calorie intake by 10% and lead to loss of dietary 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 fat in the 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 konjak plant. This is one of the most viscous dietary fibers, which is effective for slimming the Scientific Beam-shaping device for long-film angiography. proven.
5. Train hard
Exercise is important not only for weight control, but also for overall health. If you want to get rid of fat on the abdomen, you should not pay attention to ab workouts. Studies confirm the extraction of microscopy of an immunosuppressor 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 are effective in Systematic Review and Meta-Analysis. struggling with fat in the waist. They also help prevent Exercise training for 1-year following weight loss. weight gain in the future. At the same time, training reduces inflammation, lowers blood sugar levels and minimizes: 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 caloric 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 your 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.