How to Remove Belly Fat: 6 Proven Ways
The creases on the abdomen not only look bad but can also lead to diabetes and heart disease. Therefore, 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 measuring tape. If you are a man, the result should not exceed 102 cm, if a woman is 88 cm. Those who have a larger result need to use one of these methods.
1. Do not eat sugar and avoid sweetened drinks
Refined sugar negatively affects metabolism. Sucrose breaks 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. Moreover, it is postponed, according to studies, in the waist area.
Worse than sugar in this respect is only liquid sugar. Sweet drinks are not registered by the brain like a cake or sweets, so a person can drink them in unlimited quantities. However, they significantly affect the total calorie intake. Sweetened drinks increase the risk of obesity in children by 60 %.
Therefore, the first step to a flat stomach is to change the diet. Remove soda from it, juices from packages, sweet sports drinks. But leave the fruit: the pros from them overlap the cons of fructose. And, of course, read the labels, as sugar can lurk in products from which you do not expect this at all.
2. Eat More Protein
Protein is an essential macronutrient for weight loss. It reduces cravings for food, accelerates metabolism by 80-100 kilocalories per day and helps to eat 441 kilocalories less. Protein will help not only to 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 decrease in the risk of stomach 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 through eggs, fish, seafood, beans, nuts, meat, dairy products. Cook with coconut oil as an added bonus; it also helps in the fight against belly fat. Recommended Dose — 2 Tbsp. Per Day.
3. Reduce carbohydrates in your diet
Low-carb diets have proven to be more effective than low-fat diets. Moreover, this is true even for cases when participants in experiments with a 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 a low-carb diet is the rapid removal 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 for getting rid of visceral fat.
To reduce weight, it is enough to refuse refined carbohydrates. If you want to lose weight quickly, reduce the daily intake of carbohydrates to 50 grams per day. This will lead to a state of ketosis when the body uses fats as energy...
4. Eat fiber-rich foods
Fiber helps in the hard work of losing weight, especially for soluble fiber. They absorb water and form a dense gel that lingers in the intestines. As a result, the movement of food along 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 over four months. In another experiment, consuming 10 grams of soluble fiber per day resulted in a 3.7% reduction in abdominal fat.
Therefore, eat more vegetables, fruits, legumes, and 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 fiber, the effectiveness of which is scientifically proven to lose weight.
Exercise is important not only for weight control but also for overall health. If you want to get rid of belly fat, you should not pay attention to abs training at all. 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 fight fat in the waist. They also help prevent future weight gain. At the same time, training reduces inflammation, lowers blood sugar, and minimizes metabolic disturbances...
6. Watch what you eat
Many people have no idea what and how much they eat and tend to underestimate or overestimate the total calorie content of the diet and the content of macronutrients in it. To change this situation, you have to weigh all the products.
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 calorie content. All you need to control your diet is a kitchen scale, an application for fixing results and a simple formula for calculating calories in complex dishes.