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 very 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 causes the development of diabetes mellitus and cardiovascular pathology.
Some people start doing intense physical activity, others go on a strict diet. And there are people who make radical decisions, go under the plastic surgeon's knife.
Yes, this problem is actually serious, and it can be very difficult to deal with it. To get a beautiful figure and reduce the risk of harm to your own health, you need an integrated approach.
How to determine the volume of the stomach
You can do it yourself, at home. It is enough to measure your waist with a tape measure or a tape used by tailors. Standard indicators:
- Women - 88 centimeters (34. 65 inches)
- Male - 102 centimeters (40. 16 inches)
We can talk about the development of obesity if there is a slight deviation from the stated norm. In the event of a major discrepancy, immediate action must be taken.
Important! There is no need to rush to use radical methods. In scientific practice, there are many ways to remove the stomach without surgery. It is advisable to use them in combination to achieve the fastest and most effective results.
In our article, we will see6 ways to get rid of belly fat at home.
Remove sweets from your diet
The intake 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 quantities. If this organ is oversaturated with fructose, it begins to convert it into lipids.
The liver is made up of cells called
Leading scientists agree in one opinion: the launch of this metabolic process occurs due to oversaturation of the body with sugar, which has adverse effects. Degeneration of hepatocytes causes cells to become resistant to insulin. This, in turn, disrupts the metabolism, which causes diabetes to develop.
Separately, it is worth noting sweet drinks, which are considered the most dangerous, because sugar is present in them in liquid form. Frequent consumption of sugary sodas, energy drinks and packaged juices provide many times more calories than, for example, cake or chocolate. In this case, the risk of obesity increases by at least 60 percent.
Attention! If early signs of overweight appear, it is recommended to reduce your daily sugar intake. Fresh fruits and natural juices contain 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 in the early stages, are recommended to consume protein foods. They should be the basis of daily nutrition, because they can withstand hunger for a long time. In addition, foods rich in protein accelerate the metabolic process and reduce the number of calories consumed daily.
It has been experimentally found that protein foods help reduce abdominal girth and overall weight loss, while maintaining their effects for a long time. Each person who participated in the test followed this diet for a certain period of time and gradually lost weight.
Long-term observations have shown that belly fat increases rapidly if you regularly eat oil 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-based supplement.
Notes! When switching to a protein diet, you should not expect that the fat layer will begin to disappear intensively. After all, they have accumulated over the years, and therefore it will take time to get your body shape into the ideal shape.
Eliminate carbohydrates
Products that contain a lot of carbohydrates are literally "stored" in the stomach area. This fact has been confirmed by various randomized studies. The subjects' diet was low-carbohydrate and they were allowed to consume unlimited food. The main condition is that it is low in carbohydrates.
The average daily carbohydrate intake is
Take fiber
This is a food component that consists of plant fibers that take a very long time to digest, and some of them have a viscous structure. They bind the liquid and turn into a thick gel. Once in the gut, it helps slow 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 more quickly. Fresh vegetables, herbs, legumes, and oats should be included in the regular diet. Doctors also recommend taking various fiber supplements, especially glucomannan.
Do not neglect physical activity
Even strict adherence to the diet will not give the expected results if at least minimal physical exercise is not involved in the weight loss process.
However, it should be considered that not all types of physical activity help to get rid of excess weight. One of the scientific studies revealed an interesting fact. For two months, the subjects engaged in exercises that strengthened the abdominal muscles. At the end of the test, it was determined that no participant managed to achieve at least the minimum result.
At the same time, long-term observation has shown that this problem is solved with aerobic exercise, that is, regular running, swimming, and brisk walking.
Pay attention to the quantity and quality of food taken
This is one of the key aspects for effective weight loss and maintaining health. A high protein, low carb diet plan or any other diet plan will not help if your daily meals consist of low quality foods. Correcting eating habits, carefully studying the composition on the product label, as well as counting the calories consumed - all this is the key to getting 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 recommendations whose effectiveness is confirmed by scientific research
Being overweight is a global problem because 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 often lead to the development of various diseases, including diabetes.
In the medical field, there is a concept of body mass index, with which you can independently determine the presence of extra pounds. At the same time, localized fat accumulated in the waist area can be present even in thin people. Dealing with him is quite difficult. However, scientists have identified 19 basic recommendations that, when combined, help solve problems quickly.
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Your diet should contain fiber
It consists of coarse plant fibers, which, when absorbing water, acquire a gel-like consistency. A bolus of fiber 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 number of calories consumed per day is reduced. And this, in turn, leads to effective weight loss.
Including fiber foods can actually help you reduce the size of your stomach and thighs.
Transgenic fats are strictly prohibited
Margarine and spreads, which most confectionery products are literally oversaturated with, are a major cause of insulin resistance. For six years, scientists tested the effects of this substance on monkeys. All individuals consuming food containing transgenic compounds have varying degrees of obesity.
Attention! It is recommended to exclude transgenic fats not only for those who want to lose weight, but also for everyone who wants to be healthy.
Quit alcohol
Many people know that rarely drinking a glass of good expensive wine or cognac can not 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 basis of nutrition
Protein-rich foods are important for weight control and maintaining a proper metabolism. That is why the daily diet must include: meat and fish dishes, eggs, dairy and fermented milk products.
Excessive emotional harm
Frequent stress is generally harmful to overall health and triggers weight gain. When under nervous tension, the human body, or rather the adrenal gland, begins to produce cortisol. As a result, many experience an increase in appetite, which leads to an increase in the local layer.
Quit sugar
Sweets that contain these substances are harmful 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 exercises help you lose weight more intensively and get rid of fat around your waist at an accelerated rate. The longer the aerobic exercise, the faster the results are achieved.
Rejection of complex and easily digestible carbohydrates
For those who lose weight and those who tend to gain excess 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 negative effects.
Cooking fat and coconut oil
Eating this type of oil speeds up metabolism. Recently, scientists conducted several experiments, one of which involved men with a large amount of visceral fat. For three months, they took 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 decrease in waist circumference
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 lose weight. Moreover, in combination with aerobic exercise, they promote rapid fat burning.
No to carbonated drinks
Juice (packaged) and sugary soda contain a lot of fructose, which contributes to the growth of layers, especially in the waist and liver area. This conclusion was made by scientists during a study that lasted for ten weeks.
The importance of proper rest
To understand how the quality of sleep affects health and weight, scientists conducted a study. For 16 years they studied this issue and made officially recorded conclusions. People with sleep disorders (insomnia, apnea, etc. ) are more likely to be obese.
Food diary
In order for the menu to be optimal during the period of weight loss and get rid of visceral deposits, caloric calculation is still necessary. To do this, nutritionists advise keeping a special diary that will help control the number of calories you receive every day.
Make sure you include Omega-3 in your diet
This substance is found in fatty fish and is rich in unsaturated acids, which are not only useful for maintaining proper body function, but also help burn fat cells.
Important! A week you need to eat at least three meals made from fish 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 about drinks in tetra packs, which contain a large amount of fructose. This is one of the substances that contribute to the accumulation of deposits in the stomach area. It is better to give preference either to juice squeezed only from fresh fruits, or to plain water infused with slices of lemon, orange, or lime.
Apple cider vinegar: effective in lowering blood sugar
It seems that a common product, which can be found in the kitchen of every housewife, helps to lose weight. And again, this has been proven in experiments where men of various ages participated. They took 15 ml of vinegar diluted with water every day for three months. Tests showed that, on average, each of them had a waist size reduction of 140 millimeters.
Focus on probiotics
Probiotics are beneficial bacteria found in certain categories of foods and supplements. Their action is mainly aimed at normalizing digestion and restoring microflora. Lactobacilli effectively help in the fight against excess weight.
Intermittent fasting
In this case, a certain diet is implied, the essence of which is a long (one day) break between meals. However, daily food rejection can be used no more than twice a week.
There is another scheme: a ban on any food for 16 hours, while the rest of the day you can eat any food. Experimental studies have shown that with intermittent fasting, a reduction in stomach volume of up to 7 percent can be achieved in a few weeks.
Green tea is the basis of any diet
The benefits of this drink to lose weight and maintain health have been proven for centuries. It contains catechins, which are involved in activating processes aimed at accelerating the burning of fat cells.
And another very important point: to lose weight and at the same time maintain its 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.