How to lose belly fat: 11 effective tips

A small tummy can be quite sexy and attractive, but if it becomes more and more rounded and large, this can harm not only beauty, but also health. Fat accumulating in the waist area is especially dangerous: it is difficult to "drive away", it increases the risk of developing cardiovascular diseases, it can also disrupt the endocrine system, increase high blood pressure, diabetes, heart disease, and even certain types of cancer, according to the American Heart Association.

To find out if you have problems with excess belly fat, measure your waist circumference with a tape measure. If you are a man, the result should not exceed 102 cm, if a woman - 88 cm. If your figure is higher and you are unhappy with your appearance, use one of these PROVEN methods.

1.Avoid sugar and sweetened drinks

Refined sugar negatively 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 excess quantities, the body processes Effect of Fructose Overfeeding and Fish Oil Administration on Hepatic De Novo Lipogenesis and Insulin Sensitivity in Healthy Men. her into fat. Moreover, it is postponed, according to research Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight / obese humans. , it is in the waist area.

Only liquid sugar is worse than sugar in this respect. Sweet drinks are not registered by the brain in the same way as cake or candy, so a person can drink them in unlimited quantities. However, they noticeably affect Effects of food form and timing of ingestion on appetite and energy intake in lean young adults and in young adults with obesity. on the total calorie content of the diet. Sweetened drinks increase children's risk of obesity by 60% Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis. ...

Therefore, the first step to a flat stomach is changing your diet. Remove soda, bag juices, sugary sports drinks from it. But leave the fruit: the advantages of them overlap the disadvantages of fructose. And of course, read the labels, as sugar can lie in wait in foods you don't expect

2. Drink plenty of water

Yes, we too are tired of endless reminders of 8 glasses a day . However, a fact is a fact: at the first hint of a lack of water, an organism taught by bitter experience of evolution immediately begins to store Water retention (medicine) life-giving moisture, including on the stomach. If the swelling in the arms and legs caused by the same cause is familiar to many, then we rarely notice swelling in the area of ​​the press. But in vain. Often it is she who is responsible for the bulging tummy.

3. Go to the toilet regularly

This is an important point in creating a flat belly. The body is a very patient thing, and if you have taught it to tolerate the urge to urinate, it will call you to the toilet only as a last resort. The rest of the time, the walls of the bladder will expand, which often results in an overly rounded abdomen.

Make sure that you visit the toilet at least 5-7 times a day - this is the number doctors consider.

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4. Eat more protein

Protein is an essential macronutrient for weight loss. It reduces The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight / obese men. cravings for food, accelerates metabolism by 80-100 Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. Meticore per day helps to eat well. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. kilocalorie less. Protein will help you not only lose weight, but also not gain The role of protein in weight loss and maintenance. it back after returning to the usual diet.

Research shows Quality protein intake is inversely related with abdominal fat. that people who eat more protein have much less belly fat. Experiments also confirm Intake of macronutrients as predictors of 5-y changes in waist circumference. reducing 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 using eggs, fish, seafood, beans, nuts, meat, dairy products. As an added bonus, cook with coconut oil, it also helps Effects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity. in the fight against belly fat. The recommended dose is 2 tablespoons a day.

5. Cut back on carbohydrates in diet

Low-carb diets have been shown to be more effective. A Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women. compared to a low fat diet. And this is true even in cases where the participants in the experiments with a low-carb diet were allowed to eat as much as they wanted, and the group on a low-fat diet was limited in calories.

An additional effect of a low-carbohydrate diet is the rapid elimination of water from the body. Therefore, the result on the scales will be visible literally in two days. Also, studies prove the effectiveness of cutting carbohydrates in the diet specifically for getting rid of Short-term weight loss and hepatic triglyceride reduction: evidence of a metabolic advantage with dietary carbohydrate restriction. from visceral fat.

To lose weight, it is enough to give up refined carbohydrates . If you want to lose weight quickly, reduce your daily carbohydrate intake to 50 grams per day. This will lead to a state of ketosis, where the body uses fats as energy.

6. Eat Fibre-rich food

Fiber helps with the tricky business of losing weight, especially soluble fiber Viscous versus non-viscous soluble fiber supplements: mechanisms and evidence for fiber-specific health benefits. ... They absorb water and form a dense gel that is retained 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. Effects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials. ...

One study found that 14 grams of fiber daily reduced calorie intake by 10% and resulted in loss 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% reduction in abdominal fat. Lifestyle 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. It is one of the most viscous dietary fiber and is scientifically effective for weight loss.

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7. Exercise

Exercise is important not only for weight control but also for overall health. If you want to lose belly fat, you shouldn't pay attention to abs workouts at all . Research confirms Extraction and localization by electron microscopy 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 in any way.

But walking, running, swimming and other aerobic exercise is effective The Effect of Exercise on Visceral Adipose Tissue in Overweight Adults: A Systematic Review and Meta-Analysis. fight fat in the waist area. They also help prevent Exercise training prevents regain of visceral fat for 1-year following weight loss. weight gain in the future. At the same time, exercise reduces inflammation, lowers blood sugar and minimizes The effect of exercise training on clinical outcomes in patients with the metabolic syndrome: a systematic review and meta-analysis.

8. Breathe through your nose

At first glance, the advice is strange, but effective. The fact is that when we breathe through our mouths, we swallow air, which becomes the cause of bloating. For the same reasons, it is not recommended to lean on gum. If you want to freshen your breath after eating, it is best to use a spray or lollipop.

9. Control hormones

Deviation of the female hormone estrogen from normal levels often leads to the appearance of so-called visceral fat Belly fat in women: Taking - and keeping - it off - adipose tissue, which is deposited mainly on the abdomen. Therefore, do not be lazy to go to the doctor, get tested for the level of estrogen and, if necessary, adjust it to normal values.

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10. Lie down

Lie on your back, put your feet on some kind of hill (a pillow or sofa cushion), and tuck a rolled towel under your lower back. Pay attention to the belly: in this position, it will deflate, become sunken. 20 minutes of this lazy gymnastics a day - and soon the abdominal muscles will begin to get used to this position (remember about muscle memory).

11. Watch what you eat

Many people have no idea what or how much they eat, and tend to underestimate or overestimate the total calorie and macronutrient content of the diet. To change this situation, you will have to weigh all 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 amount of calories, proteins, fats, carbohydrates, then you simply cannot increase your protein intake to 25-30% of the total calories. All you need to monitor your diet is a kitchen scale, a tracking app , and a simple formula for calculating calories in complex dishes

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