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19 golden principles for eliminating belly fat

Abdominal fat is more than just a tight fit of clothes. This problem is very dangerous and damaging. One of the types of fat around the abdomen is visceral fat, which is a major risk factor for type 2 diabetes, previous disease and other diseases. Many health organizations use the Body Mass Index (BMI) to weight classify and predict the risk of metabolic diseases. However, this is misleading because people who have excess belly fat are at greater risk even if they look thin. Since losing weight in this area can be difficult, here are some things you can do to reduce excess belly fat, and here are 19 tips to reduce belly fat based on scientific studies. p>

1. Eat lots of soluble fiber

BingMag.com 19 <b>golden</b> <b>principles</b> for <b>eliminating</b> <b>belly</b> fat

Soluble fiber absorbs water and forms a gel that slows down Food helps pass through the digestive system. Studies have shown that this type of fiber accelerates weight loss by helping you feel full because you naturally eat less. This fiber can also reduce the number of calories the body absorbs from food. In addition, soluble fiber is effective in reducing belly fat.

In an observational study of more than 1,000 adults, it was found that for every 10 grams of increase in soluble fiber intake, Increased abdominal fat decreases by 3.7% over 5 years.

Try to eat foods high in fiber every day. Excellent sources of soluble fiber include:

  • Flaxseed
  • Shirataki noodles
  • Brussels sprouts
  • Avocado
  • Blackberries

Soluble fiber can help you lose weight by increasing satiety and reducing calorie intake. Try to include plenty of high-fiber foods in your weight loss diet.

Avoid foods high in trans fats

Trans fats are produced by pumping hydrogen into unsaturated fats such as soybean oil. These fats are found in some butter and jams and are also often added to packaged foods, but many food manufacturers have stopped using them. Observational and animal studies have shown that these fats are associated with inflammation, heart disease, insulin resistance, and increased abdominal fat.

A 6-year study found that monkeys ate foods high in trans fats. Consume, compared to monkeys that have more unsaturated fats in their diet, 33% more increase in belly fat. Read carefully and avoid products that contain trans fats. These substances are often referred to as semi-hydrogenated fats. Some studies have linked high intake of trans fats to an increase in belly fat. Whether or not you are trying to lose weight, it is a great idea to limit your intake of trans fats.

  • The Best Exercises for fat Burning Abdominal and body

3. Do not drink alcohol

Excessive alcohol consumption can be very harmful and harmful. Research shows that excessive alcohol consumption increases belly fat. Observational studies have linked high alcohol consumption to a significant increase in the risk of central obesity, which means the storage of excess fat around the waist. Reducing alcohol consumption can help reduce waist circumference. You do not need to stop taking it completely, but limiting the number of times you take it during the day can help. A study of more than 2,000 people found that people who drank alcohol daily but averaged less than once consumed less belly fat than people who drank less alcohol regularly but some more on some days. They do.

Excessive alcohol consumption is associated with increased abdominal fat. If you need to reduce the size of your waist, it is better to avoid alcohol.

4. Eat a diet high in protein

BingMag.com 19 <b>golden</b> <b>principles</b> for <b>eliminating</b> <b>belly</b> fat

Protein is one of the most important foods for weight management . High protein intake increases the release of PYY satiety hormone. This hormone reduces appetite and increases satiety. Protein also increases the body's metabolic rate and helps increase muscle mass during the weight loss process. Many observational studies have shown that people who eat more protein have less belly fat than people who eat less protein.

Make sure you get a good source of protein at each meal. Use the following:

  • Meat
  • Fish
  • Eggs
  • Dairy
  • Whey protein
  • Beans

If you want to reduce waist fat, protein-rich foods such as fish and beans are ideal choices.

Reduce your stress to lose belly fat

Stress can increase belly fat by stimulating the adrenal glands to produce cortisol, also known as the stress hormone. Research has shown that high levels of cortisol increase appetite and cause more abdominal fat to be absorbed. In addition, women with large waists produce more cortisol in response to stress. Increased cortisol increases the absorption of fat in the middle of the body.

Participate in enjoyable activities that reduce stress to help reduce belly fat. Doing yoga or meditation can also be effective methods.

Stress can increase the absorption of fat around the waist. Minimizing stress should be one of your top priorities when trying to lose weight.

To get rid of belly fat, do not eat too much sugary and sugary foods. . Observational studies have shown an association between high sugar intake and increased abdominal obesity.

It is important to note that in addition to refined sugar, even healthy sugars such as real honey should be consumed adequately.

Excess sugar consumption is one of the main reasons for weight gain in many people. Limit chocolate and foods high in added sugar.

  • 33 magical ways to lose belly without exercise

7. Do aerobic exercise (cardio) to reduce belly fat. An effective way to improve health and burn calories. Studies have also shown that aerobic exercise is one of the most effective ways to reduce belly fat. However, the results suggest that a combination of high-intensity and moderate-intensity exercise is much more effective.

In any case, the amount of repetition and duration of the exercise program are far more important than its intensity.

One study found that postmenopausal women lost more fat in all areas of the body by doing aerobic exercise 300 minutes a week than other people who exercised 150 minutes a week.

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Aerobic exercise is an effective way to lose weight. Studies suggest that these exercises are especially effective for slimming the waist area.

8. Reduce your intake of carbohydrates, especially refined carbohydrates.

Reducing your intake of carbohydrates can have a huge impact on weight loss, including abdominal obesity. Diets that contain less than 50 grams of carbohydrates per day can reduce belly fat in people who are overweight and at risk for type 2 diabetes and women with polycystic ovary syndrome (PCOS). p>

There is no need to follow a strict low carb diet. Some researchers suggest simply replacing refined carbohydrates with starchy carbohydrates that can improve metabolic health and reduce belly fat.

In a popular Framingham Heart Study, people Those with the highest intake of grains are likely to have less excess belly fat than 17% less belly fat compared to people on a diet high in refined grains. High consumption of refined carbohydrates Is associated with excess belly fat. Reduce your carbohydrate intake or replace refined carbohydrates in your diet with healthy carbohydrate sources, such as whole grains, legumes, or vegetables.

Do endurance exercises (weightlifting)

Endurance exercises, also known as weightlifting or muscle strengthening exercises, are very important for maintaining and gaining muscle mass. According to studies in people with pre-diabetes, type 2 diabetes and fatty liver disease, endurance training can be helpful in reducing belly fat.

In fact, a study involving overweight teens showed The combination of endurance and aerobic exercise can lead to the greatest reduction in visceral fat.

If you decide to start weightlifting, it is best to consult a certified personal trainer.

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Endurance training can be an important weight loss strategy and help reduce belly fat. Studies suggest that these exercises are even more effective in combination with aerobic exercise.

Avoid sugary sugary drinks

Sugary sugary drinks are high in fructose, which can increase belly fat. Studies show that sugary drinks can also increase liver fat. One A 10-month study shows a significant increase in belly fat in people who have consumed high-fructose beverages.

Sugary beverages appear to be even worse than high-sugar foods.

Since the brain does not process liquid calories like solid calories, it is more likely to eventually consume too many calories and store them as fat.

To reduce belly fat, it is best to avoid sugary sugary drinks, such as soft drinks, such as sweet tea.

Avoiding all forms of sugar liquid, such as sugar-sweetened beverages, is very important when you want to lose weight.

Stomach, get plenty of restful sleep

Sleep is important for many aspects of health, including weight. Studies show that people who do not get enough sleep are more likely to gain more weight, which includes abdominal obesity. A 16-year study of more than 68,000 women found that people who slept less than 50 hours Sleep at night is significantly more likely to gain weight than people who get 7 hours of sleep a night.

A condition called sleep apnea, in which you stop breathing intermittently during the night Excess visceral fat is associated.

In addition to at least 7 hours of sleep a night, make sure you get quality sleep. If you think you may have sleep apnea or another sleep disorder, talk to a doctor about treatment.

Sleep deprivation is associated with an increased risk of being overweight. Adequate quality sleep should be one of your top priorities if you want to lose weight and improve your health.

Keep track of the amount of food you eat and the amount of exercise you do

Many things can help you lose weight and lose belly fat, but the key to maintaining weight is to burn fewer calories than your body needs.

Having a daily meal plan or an online food tracking app can help you measure your calorie intake. This strategy has been shown to be beneficial and effective for weight loss.

In addition, food tracking tools help you track your intake of protein, carbohydrates, fiber and micronutrients. . Many of them also allow you to record workouts and physical activity.

As a general weight loss tip, it is always a good idea to follow the foods you eat. Having a daily diet plan or using an online diet plan follower are two of the most popular things you can do.

  • 20 simple scientific tricks to flatten your stomach in no time It is possible to eat oily fish every week. Fatty fish are extremely healthy. These fish are rich in quality protein and omega-3 fats that protect you against disease. There is some evidence that these omega-3 fats can also help reduce visceral fat.

    Studies in children and adults with fatty liver disease have shown that fish oil supplements, in the form of They can significantly reduce belly fat and liver fat.

    Eat fatty fish 2 or 3 times a week. The best choices for oily fish are:

    • Salmon
    • Herring
    • Sardines
    • Mackerel

Eating fatty fish or taking omega-3 supplements can improve overall health. Some evidence also suggests that it may help reduce belly fat in people with fatty liver disease.

Do not drink fruit juice to reduce belly fat

Although juice has many vitamins and minerals, it contains as much sugar as soft drinks and other sweetened beverages. Drinking large amounts of juice will be just as dangerous for increasing belly fat. A container of 240 ml of unsweetened apple juice contains 24 grams of sugar, half of which is fructose.

To help reduce belly fat, juice with water, unsweetened tea or carbonated water with lemon slices Or substitute lemon juice

Juice is as harmful as sugar soda for weight gain. Avoid all sources of liquid sugar to increase your chances of success in losing weight. One of them is lowering blood sugar levels. Apple cider vinegar contains acetic acid, which has been shown in several animal studies to reduce abdominal fat storage.

In a 12-week controlled study of men diagnosed with obesity People who consumed a tablespoon of apple cider vinegar (15 ml) every day had their waist circumference reduced by 1.4 cm.

Using one to two tablespoons Eating apple cider vinegar every day is safe for most people and leads to balanced weight loss.

However, be sure to dilute the vinegar with water, as undiluted vinegar can damage tooth enamel and cause erosion. Apple cider vinegar can help you lose weight. Animal studies have shown that it can also be effective in reducing belly fat.

  • Can apple cider vinegar help you lose weight?

16 . Eat Probiotic Foods or Use Probiotic Supplements

BingMag.com 19 <b>golden</b> <b>principles</b> for <b>eliminating</b> <b>belly</b> fat

Probiotics are bacteria found in some foods and supplements. be. These bacteria have many health benefits, including helping to improve the health of the stomach and intestines and boosting immune function.

Researchers have found that different types of bacteria play an important role in weight regulation and balance. Properly, they can help you lose weight, including reducing belly fat. Probiotic supplements often contain several different types of bacteria, so be sure to buy a supplement that contains one or more of these bacteria.

Using probiotic supplements can improve system health. Help digestion. Studies also show that effective gut bacteria can help improve weight loss.

17. Try Intermittent Fasting Diets

Intermittent fasting has become very popular in recent years as one of the weight loss methods. This diet is a eating pattern that rotates between periods of fasting and periods of fasting or fasting. A popular method is to fast 24 hours a day, once or twice a week. Another method involves fasting for 16 hours each day and eating for the remaining 8 hours.

At 6 to 24 weeks, they had a 4 to 7 percent reduction in belly fat.

There is evidence of a fasting diet, and in general, fasting is not as effective for women as it is for men. However, modified intermittent fasting methods seem to be better choices. If you experience any negative effects, stop fasting immediately.

18. Drink green tea to reduce belly fat

Green tea is an extremely healthy beverage, containing caffeine and the antioxidant epigallocatechin gallate (EGCG), both of which boost the body's metabolism.

EGCG is a catechin that, according to several studies, can help reduce belly fat. When green tea is combined with exercise, its effect can be much greater.

Drinking green tea regularly is associated with weight loss, although consumption alone is not effective and should be exercised. Be.

19. Change your lifestyle and combine different methods

Doing one of the things on this list alone is not enough and will not have a significant effect Had. If you are looking for good results, you need to combine different methods that are effective.

Many of these methods are generally associated with a healthy diet and healthy lifestyle. Therefore, changing your lifestyle for a long time is the key to reducing belly fat and preventing it from coming back. When you have healthy habits and eat natural foods, losing fat will have natural side effects.

Losing weight and preventing it from coming back is difficult unless the habits are permanent. Change your diet and lifestyle.

Finally

There is no magic way to lose belly fat. Losing weight always requires effort, commitment and perseverance. Successfully adapting to some or all of the lifestyle strategies and goals outlined in this article will definitely help you reduce excess waist fat.

This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: Healthline

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