Doctors around the world are sounding the alarm: every year more and more people become hostages to being overweight. And as a rule, the main problem is belly fat, which is extremely difficult to get rid of.
Excess belly fat is not only an aesthetic problem but can actually be dangerous. According to medical research, belly fat is often the cause of developing diabetes and cardiovascular diseases.
Some people start intense physical activity, others go on strict diets. And there are those who make a radical decision, under the knife of a plastic surgeon.
Yes, this problem is really serious and can be very difficult to solve. To get in shape and reduce the risk of endangering your own health, you'll need a holistic approach.
How to determine abdominal volume
You can do this yourself at home. Simply measuring your waist with a tape measure or measuring tape used by tailors will be enough. Standard index:
- Women - 88 cm (34. 65 inches)
- Men - 102 cm (40. 16 inches)
We can talk about the progression of obesity if there are small deviations from the stated standards. If there is a large difference, it must be resolved immediately.
Important! There is no need to rush to resort to radical methods. In scientific practice, there are many methods of abdominal resection that do not require surgery. They should be used in combination to achieve the fastest and most effective results.
In our article we will consider6 ways to get rid of belly fat at home.
Eliminate sweets from your diet
The introduction of large amounts of glucose into the body leads to serious metabolic disorders. Sugary foods also contain fructose, which the liver can only process in small amounts. If this organ is oversaturated with fructose, it will begin to convert it into lipids.
The liver is made up of cells calledliver cells. When metabolism is disturbed, they begin to convert into fat, leading toliver failure.
Leading scientists are unanimous in one opinion: this metabolic process begins to occur due to oversaturation of the body with sugar, causing adverse effects. Degeneration of liver cells leads to the cells becoming insulin resistant. This, in turn, disrupts metabolism, causing diabetes to develop.
Separately, it is worth noting sweet drinks, which are considered the most harmful, since the sugar contained in them is in liquid form. Regular consumption of sweetened sodas, energy drinks and packaged fruit drinks provides many times more calories than cakes or chocolate. In this case, the risk of obesity increases by at least 60%.
Attention! If the initial signs of being overweight appear, you should reduce your daily sugar intake. Fresh fruit and natural juices contain much less glucose. Additionally, fruits are rich in fiber, which tends to reduce the negative effects of fructose on the body.
Eat lots of protein-rich foods
Obese people, even in the early stages, are encouraged to consume foods rich in protein. They should become the basis of daily nutrition, as they can suppress hunger for a long time. Furthermore, foods rich in protein will speed up metabolism and reduce the number of calories consumed each day.
Experiments show that protein-rich foods help reduce waist circumference and overall weight loss, while maintaining the effect over a long period of time. All test participants followed this diet for a certain period of time and gradually lost weight.
Long-term observation shows that belly fat increases rapidly if you regularly eat oil and sugar, and decreases if you consume a lot of protein. Therefore, people who want to lose weight should include fish and seafood dishes, as well as coconut oil, in their diet. In some cases, the amount of protein you get from food may not be enough, so you may want to take a protein-based supplement.
Note! When switching to a protein diet, you should not expect that the fat layer will begin to disappear dramatically. After all, they have accumulated over the years, and therefore it will take time for you to get into ideal shape.
Eliminate carbohydrates
Products containing a lot of carbohydrates are actually "deposited" in the abdominal area. This fact has been confirmed by many randomized studies. The subjects' diets were low in carbohydrates and they were allowed to consume unlimited amounts of food. The main condition is that it is low in carbs.
Average daily carbohydrate intake isup to 50 grams.
Consume fiber
These are food ingredients composed of plant fibers that take a lot of time to digest and some have a viscous structure. They bind liquids and turn into a thick gel. Once in the intestines, it helps slow down the movement of food and the digestive process in general.
As a result, a person does not feel hungry for a long time, appetite decreases, and excess pounds are lost much faster. Fresh vegetables, herbs, legumes and oats should be included in the regular diet. Doctors also recommend consuming more fiber, especially glucomannan.
Don't skip physical activity
Even strict adherence to a diet will not bring the expected results if at least minimal exercise is not involved in the weight loss process.
However, it should be noted that not all types of physical activity help with weight loss. One of the scientific studies revealed an interesting fact. For two months, subjects participated in exercises to strengthen their abdominal muscles. At the end of the test, it was determined that none of the participants achieved at least the minimum result.
At the same time, long-term observations show that this problem is solved by aerobic exercise, that is, regular running, swimming and brisk walking.
Pay attention to the quantity and quality of food consumed
This is one of the key aspects to effectively lose weight and maintain health. A high-protein, low-carb diet plan or any other diet plan won't help if your daily meals include low-quality foods. Adjusting eating habits, carefully studying the ingredients on product labels, as well as counting calories consumed - all this is the key to achieving the desired result.
To record the calorie value of the food you eat, you can use a special online calculator, which can be easily and simply installed on any modern device.
19 effective recommendations confirmed by scientific research
Excess weight is becoming a global problem as it affects different age groups, regardless of gender. And it is the amount of visceral fat that accumulates in the abdominal area that is extremely difficult to remove. Excessive deposits often lead to the development of various diseases, including diabetes.
In medicine, there is the concept of body mass index, thanks to which you can independently determine the presence of excess pounds. At the same time, localized fat accumulation in the waist area can appear even in people with a thin appearance. Dealing with him is quite difficult. However, scientists have identified 19 basic recommendations that, when taken together, will help quickly solve the problem.
It is important! Sudden weight loss can often cause poisoning, manifested by: nausea, diarrhea, weakness, rash. Enterosgel detox product has a gentle effect that will help you quickly cope with poisoning. It does not disrupt intestinal motility, effectively absorbs toxic compounds and restores microflora.
Your diet should contain fiber
It consists of coarse plant fibers, which, when absorbing water, acquire a gel-like consistency. A certain amount of fiber takes a long time to digest in the digestive tract, so people do not feel hungry for a long time. Thanks to that, the number of snacks is minimized and the number of calories consumed each day is also reduced. And this leads to effective weight loss.
Rich in fiber:greens, flaxseeds, vegetables (fresh), legumes, raspberries, etc. v.
Adding foods with fiber can actually help you reduce the size of your belly and thighs.
Transgenic fats are strictly prohibited
Margarine and spreads, which most confectionery products are literally oversaturated with, are the main cause of insulin resistance. For six years, scientists tested the effects of these substances on monkeys. All people who consumed foods containing genetically modified compounds had varying degrees of obesity.
Attention! Transgenic fats should be eliminated not only for those who want to lose weight but also for everyone who wants to be healthy.
Stop drinking wine
Many people know that rarely drinking a glass of expensive wine or cognac cannot harm your health. The same cannot be said about alcohol abuse, which accelerates the growth of fatty tissue around the waist. And this fact has also been proven by scientific tests.
Protein is the foundation of nutrition
Protein-rich foods are essential for weight control and maintaining proper metabolism. That is why the daily diet must include: meat dishes, fish, eggs, milk and fermented dairy products.
Harmful effects of emotional stress
Frequent stress is often harmful to overall health and causes weight gain. During nervous stress, the human body, or rather the adrenal glands, begins to produce cortisol. As a result, many people experience increased appetite, leading to a local increase in skin layer.
Give up sugar
Sweets containing this substance will be detrimental to your figure. Sugar abuse is a direct path to obesity, vascular disease, heart disease, diabetes and liver disease.
The need for physical activity
According to studies, cardiovascular exercise helps you lose weight more vigorously and eliminate fat around your waist at a faster rate. The more and longer you do aerobics, the faster the results will be achieved.
Refuse complex and easily digestible carbohydrates
For people who are losing weight and those who tend to gain excess weight, nutritionists recommend eliminating carbohydrates, which tend to be absorbed quickly, from their diet. Priority should be given to complex carbohydrates that do not have negative effects.
Cooking fats and coconut oil
Eating this oil will speed up metabolism. Recently, scientists conducted several experiments, one of which involved men with large amounts of visceral fat. For three months, they consumed a certain amount of coconut oil every day. At the same time, the usual diet and lifestyle do not change. At the end of the experiment, all participants showed a reduction in waist circumferenceadd 3 cm.
Benefits of strength training
Sudden weight loss is associated with sagging skin. And to avoid such consequences, strength training is highly recommended for people who are losing weight. Furthermore, combined with aerobic exercise, they promote rapid fat burning.
No carbonated drinks
Fruit juice (packaged) and sweet soda contain a lot of fructose, which contributes to the development of this layer of skin, especially in the waist and liver areas. These conclusions were reached by scientists during a ten-week study.
The importance of proper rest
To understand how sleep quality affects health and weight, scientists conducted a study. They studied this issue for 16 years and came to an officially recorded conclusion. People with sleep disorders (insomnia, apnea, etc. ) are more likely to be obese.
Menu
In order for the menu to be optimal during the period of weight loss and removal of visceral residue, regular calorie counting is necessary. To do this, nutritionists advise keeping a special diary to help control the number of calories you receive daily.
Be sure to include Omega-3 in your diet
This substance is found in fatty fish and is rich in polyunsaturated acids, which are not only useful for maintaining the normal functioning of the body, but also help burn fat cells.
Important! A week you need to eat at least three dishes made from fish containing Omega-3: salmon, mackerel, anchovies, and herring.
Stay away from "toxic" fruit juices
That's right, if it is fresh juice, without added sugar, it will be beneficial for the body. The same cannot be said about tetra-pack drinks, which contain large amounts of fructose. This is one of the substances that contributes to the accumulation of waste in the abdominal area. It is better to give preference to juices squeezed only from fresh fruits or regular water mixed with slices of lemon, orange or lime.
Apple cider vinegar: has the effect of lowering blood sugar
It seems that a familiar product that can be found in every housewife's kitchen will help lose weight. And again, this was proven in an experiment involving men of different ages. They drank 15 ml of vinegar diluted with water every day for three months. Tests showed that, on average, each of them lost 140 mm around their waist.
Focus on probiotics
Probiotics are beneficial bacteria found in certain foods and supplements. Their action is primarily aimed at normalizing digestion and restoring the microflora. Lactobacilli effectively helps in the fight against overweight.
Intermittent fasting
In this case, a certain diet is implied, the essence of which is a long break (one day) between meals. However, daily refusal to eat can be applied no more than twice a week.
There is another plan: ban any food for 16 hours, while the rest of the day you can eat any food. Empirical experiments have shown that with intermittent fasting it is possible to reduce abdominal volume by up to 7% in a few weeks.
Green tea is the foundation of any diet
The benefits of this drink in losing weight and maintaining health have been proven for centuries. It contains catechins, which participate in the activation process that accelerates the burning of fat cells.
And another extremely important point: to lose weight and maintain long-term results, you need to reconsider your daily lifestyle. Lack of adequate physical activity, bad habits and consumption of junk food are the main enemies of an ideal body and general health.