Doctors around the world are sounding the alarm: every year more and more people become hostages to excess weight. And, as a rule, the main problem is belly fat, which is extremely difficult to get rid of.
Excess belly fat is not only a cosmetic problem, but can actually be dangerous. According to medical research, it is abdominal obesity that often provokes the development of diabetes mellitus and cardiovascular pathologies.
Some people start doing intense physical activity, others follow a strict diet. And there are those who make a radical decision, going under the knife of a plastic surgeon.
Yes, this problem is really serious and it can be very difficult to resolve. In order to acquire a beautiful figure and reduce the risk of danger to your own health, you will need an integrated approach.
How to determine abdominal volume
You can do it yourself, at home. Simply measure your size with a measuring tape or a tape used by tailors. Standard indicator:
- Women – 88 centimeters (34. 65 inches)
- Men – 102 centimeters (40. 16 inches)
We can talk about the progression of obesity if there are deviations, even minor, from the declared norm. In the event of a significant discrepancy, immediate action must be taken.
Important! There is no need to rush to resort to radical methods. In scientific practice, there are many ways to remove the belly without surgery. It is recommended to use them in combination to achieve quick and effective results.
In our article we will examine6 Ways to Get Rid of Belly Fat at Home.
Remove sweets from your diet
Intake of large amounts of glucose into the body leads to serious metabolic disorders. Sweet foods also contain fructose, which the liver can only process in small amounts. If this organ is oversaturated with fructose, it begins to transform it into lipids.
The liver is made up of cells calledhepatocytes. When the metabolic process is disrupted, they begin to turn into fat, resulting inhepatosis.
Leading scientists agree on one opinion: the launch of this metabolic process occurs due to the oversaturation of the body with sugar, which has a harmful effect. Hepatocyte degeneration leads the cells to become resistant to insulin. This, in turn, disrupts the metabolism against which diabetes develops.
Separately, it is worth noting sugary drinks, which are considered the most harmful, since sugar is present in them in liquid form. Frequent consumption of sugary sodas, energy drinks and packaged fruit juices provides many more calories than, say, cake or chocolate. In this case, the risk of obesity increases by at least 60 percent.
Attention! If the first signs of excess weight appear, it is recommended to reduce your daily sugar intake. Fresh fruits and natural juices contain much less glucose. In addition, fruits are rich in fiber, which tends to reduce the negative effects of fructose on the body.
Eat more protein foods
Obese people, even at an early stage, are advised to consume protein foods. They should become the basis of the daily diet, as they can suppress hunger for a long time. Additionally, foods rich in protein accelerate the metabolic process and reduce the number of calories consumed daily.
Protein foods have been experimentally shown to help reduce abdominal girth and overall weight loss, while maintaining their effect for a long time. Everyone who participated in the trials followed this diet for a period of time and gradually lost weight.
Long-term observations have shown that abdominal fat increases quickly if you frequently consume oils and sugar, and decreases if you consume more protein. Therefore, those who want to lose weight are recommended to introduce fish and seafood dishes, as well as coconut oil, into their diet. In some cases, the amount of protein you get from food may not be enough, so you may want to add a protein supplement.
Note! When switching to a protein diet, you should not expect that the fat layer will begin to disappear intensively. After all, they have been accumulating for years, so it will take time to bring your figure into ideal shape.
Eliminate Carbs
Products containing a lot of carbohydrates literally "settle" in the abdominal area. This fact has been confirmed by several randomized studies. The subjects' diet was low in carbohydrates and they were allowed to consume an unlimited amount of food. The main condition is that it is low in carbohydrates.
The average daily carbohydrate intake isup to 50 grams.
Consume fiber
It is a food component made up of plant fibers which take a very long time to digest and some of which have a viscous structure. They bind the liquid and turn into a thick gel. Once in the intestines, it helps slow down the passage of the food bolus and digestion in general.
As a result, a person does not feel hungry for a long time, his appetite decreases, and excess weight is lost much faster. Fresh vegetables, herbs, legumes and oats should be included in the usual diet. Doctors also recommend taking various fiber supplements, including glucomannan.
Don't ignore physical activity
Even strict adherence to a diet will not give the expected result if at least a minimum of physical exercise is not involved in the process of losing weight.
However, it should be noted that not all types of physical activity contribute to weight loss. One of the scientific studies revealed an interesting fact. For two months, the subjects followed training strengthening the abdominal muscles. At the end of the test, it was determined that none of the participants managed to achieve at least the minimum result.
At the same time, long-term observations have shown 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 main aspects of effective weight loss and maintaining health. A high-protein, low-carb, or any other diet won't help you if your daily meals consist of low-quality foods. Correcting eating habits, carefully studying the composition on product labels, as well as counting calories consumed - all this is the key to achieving the desired result.
To record the caloric value of the foods you eat, you can use a special online calculator, which can be easily and simply installed on any modern gadget.
19 recommendations whose effectiveness is confirmed by scientific research
Excess weight is becoming a global problem as it affects different age groups, regardless of gender. And it is the visceral fat that accumulates in the abdominal area that is extremely difficult to eliminate. Excessive deposits very often lead to the development of various diseases, including diabetes.
In medicine, there is the concept of body mass index, with which you can independently determine the presence of extra pounds. At the same time, localized fat accumulated at the waist can be present even in thin-appearing people. Dealing with him is quite difficult. However, scientists have identified 19 basic recommendations that, taken together, help to quickly resolve the problem.
It is important! Sudden weight loss can often cause poisoning characterized by: nausea, diarrhea, weakness, skin rashes. The Enterosgel detox product, with a delicate effect, will help you quickly cope with poisoning. It does not disrupt peristalsis, effectively absorbs toxic compounds and restores microflora.
Your diet should contain fiber
It consists of coarse plant fibers, which, when absorbing water, acquire a gelatinous consistency. A fiber bolus takes a long time to digest in the gastrointestinal tract, so a person does not feel hungry for a long time. As a result, the number of snacks is minimized and the amount of calories consumed per day is reduced. And this in turn leads to effective weight loss.
Rich in fiber:green vegetables, flax seeds, (fresh) vegetables, legumes, blackberries, etc.
Including fiber-rich foods can actually help you reduce the size of your stomach and thighs.
Transgenic fats are strictly prohibited
Margarine and spreads, of which most confectionery products are literally oversaturated, are the main cause of insulin resistance. For six years, scientists tested the effect of these substances on monkeys. All individuals who consumed foods containing transgenic compounds had varying degrees of obesity.
Attention! It is recommended to exclude transgenic fats not only for those who want to lose weight, but also for all people who want to be healthy.
Stop drinking
Many people know that rarely drinking a glass of good wine or expensive cognac cannot harm health. The same cannot be said for alcohol abuse, which accelerates the growth of fatty tissue around the waist. And this fact has also been proven by scientific tests.
Proteins are the basis of nutrition
Protein-rich foods are essential for weight control and maintaining a healthy metabolism. That is why the daily diet should include: meat and fish dishes, eggs, dairy and fermented milk products.
Damage caused by emotional overwork
Frequent stress is generally harmful to overall health and causes weight gain. When under nervous tension, the human body, or rather the adrenal glands, begins to produce cortisol. As a result, many experience an increase in appetite, leading to an increase in the localized layer.
Stop sugar
Sweets containing this substance are detrimental to your figure. Sugar abuse is a direct path to obesity, vascular disease, heart disease, diabetes and hepatosis.
The need for physical activity
According to studies, cardio training helps you lose weight more intensely and eliminate fat around your waist at an accelerated rate. The longer and longer the aerobic exercise, the faster the results are achieved.
Refusal of complex and easily digestible carbohydrates
For those who are losing weight and those who tend to gain weight, nutritionists strongly recommend removing carbohydrates, which tend to be quickly absorbed, from their diet. Preference should be given to complex carbohydrates that do not have a negative effect.
Cooking fats and coconut oil
Eating this type of oil speeds up the 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 have not changed. At the end of the experiment, all participants showed a decrease in waist circumference3 centimeters.
The benefits of strength training
Sudden weight loss is associated with sagging skin. And to avoid such consequences, strength training is highly recommended for those who are losing weight. In addition, in combination with aerobic exercises, they promote rapid fat burning.
No to soft drinks
Juices (packaged) and sugary sodas contain a lot of fructose, which contributes to the growth of the layer, especially in the waist and liver. These conclusions were drawn by scientists during a study that lasted ten weeks.
The importance of good rest
To understand how sleep quality affects health and weight, scientists conducted a study. For 16 years they studied this issue and came to a conclusion that was officially recorded. People with sleep disorders (insomnia, apnea, etc. ) are much more likely to be obese.
Food diary
In order for the menu to be optimal during the period of weight loss and elimination of visceral deposits, regular calorie counting is necessary. To do this, nutritionists advise keeping a special diary that will help control the number of calories you receive daily.
Make 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 proper functioning of the body, but also help burn fat cells.
Important! Per week, you should eat at least three fish dishes containing omega-3: salmon, mackerel, anchovies, herring.
Avoid "toxic" fruit juices
Yes, if it is freshly squeezed juice, without added sugar, then it will benefit the body. The same cannot be said for drinks in tetra packs, which contain a huge amount of fructose. It is one of the substances that contribute to the accumulation of deposits in the abdominal area. It is best to give preference either to juices only squeezed from fresh fruits, or to plain water infused with slices of lemon, orange or lime.
Apple cider vinegar: effective in lowering blood sugar
It would seem that such a familiar product, which is found in the kitchen of every housewife, helps to lose weight. And again this was proven in an experiment in which men of different ages participated. They took 15 ml of vinegar diluted with water every day for three months. The tests showed that on average each of them had a reduction in waist circumference of 140 millimeters.
Focus on probiotics
Probiotics are beneficial bacteria found in certain categories of foods and dietary supplements. Their action is mainly aimed at normalizing digestion and restoring the microflora. Lactobacilli effectively help fight excess weight.
Intermittent fasting
In this case, it involves a certain diet, the essence of which is long (one-day) breaks between meals. However, daily food refusal can only be applied twice a week.
There is another system: the ban on any food for 16 hours, while the rest of the day you can eat any food. Experimental experiments have shown that with intermittent fasting, a reduction in abdominal volume of up to 7 percent can be achieved over several weeks.
Green tea is the basis of any diet
The benefits of this drink for losing weight and maintaining health have been proven for centuries. It contains catechin, which participates in the activation of processes aimed at accelerating the burning of fat cells.
And one more very important point: to lose weight and at the same time maintain the effect for a long time, it is necessary to reconsider your usual lifestyle. Lack of sufficient physical activity, bad habits and consumption of junk food are the main enemies of an ideal figure and health in general.