Usually, the goal of people who are losing weight is to lose belly fat. which is a fat that is harmful to the body Research has shown that it is linked to type II diabetes and heart disease. For this reason, fat loss has obvious health and wellbeing benefits.
Belly fat can be measured by measuring the waist circumference. Anything over 40 inches (102 cm) for men and over 35 inches (88 cm) for women is considered obese. And from now on, this is an evidence-based way to reduce belly fat.
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6 ways to lose belly fat
1. Avoid sugar and sugary drinks.
Sugary foods are not good for your health. When eating a lot will cause weight gain. Research has also found that adding sugar has a negative effect on the metabolism. And many studies have found that too much sugar can lead to fat in the abdomen and liver.
Sugar is 50% glucose and 50% fructose, and when we eat foods with a lot of sugar. This will cause the liver to have too much fructose and have to process it into fat.
Some people believe that this process of producing sugar is harmful to health. It will increase the fat around the abdomen and liver. causing insulin resistance and many other metabolic system problems
The syrup was even worse. Because our brains can't count calories from syrup like the calories we get from sugar tablets. When we drink nectar, it will only get more calories than before. Therefore, it is best to reduce the amount of sugary drinks of all kinds. And you should read the label before buying to make sure it doesn't contain sugar. Even healthy food has a lot of added sugar, so be careful.
The best way is to eat fruit as a child. Because it's healthy and the fiber in fruit reduces the negative effects of fructose.
2. Eat more protein
Protein may be an important nutrient for weight loss. Research has shown that eating protein reduces hunger by 60%, increasing your metabolism by 80-100 calories per day. And it helps us eat about 441 fewer calories.
If your friends' goals is to lose weight Should add more protein into the meal. Not only will it help you lose weight. But it also helps to not add weight as well.
Research has also found that protein significantly reduces belly fat in women within 5 years. It has also found a link between carbohydrates and fat to be associated with belly fat. and found that fruits and vegetables were linked to a reduction in belly fat.
Several studies have shown volunteers 25-30% of their daily calories from protein. So it's about friends. should try to follow some Let us eat more protein by eating these foods such as eggs, fish, legumes, nuts, meat and dairy products. But if you can't find protein from your diet, you can take a supplement.
3. Eat less carbs
Eating less carbs is an effective way to lose fat. Several studies have shown that when volunteers are asked to reduce their carb intake, Hunger levels are reduced and weight loss can be achieved.
Interestingly, another 20 studies have found that sometimes the low-carb diet can help you lose 2-3 times more fat than the low-fat diet. Although the low-carb group volunteers were allowed to eat as much as they wanted. While another group of volunteers had to use a fat loss method and diet!
Reducing carbohydrates also leads to weight loss caused by excess water in the body. which will see results quickly Often, the difference in body weight can be seen in just 1-2 days.
Research has compared low-carb and low-fat diets. And it states that the low-carb diet can reduce belly and liver fat.
We should avoid foods that contain refined sugar, such as sugar, candy, white bread, and should add more protein foods.
If the goal is to lose weight quickly Some people can choose to eat only 50 grams of carbs a day, which will put the body in a state of ketosis. This will use the fat stored by the body as the main energy and will reduce the level of appetite as well.
4. Eat foods that are high in fiber.
Eating a lot of fiber can promote weight loss. However, the type of fiber we eat is also important.
It has been found that soluble and viscous fiber affect our weight Because it is the fiber that creates a “gel” in the intestines, it slows down the movement of food through the digestive system. It also slows down digestion and aids in the absorption of nutrients. The result is a feeling of fullness and decreased appetite.
In one study, participants were given 14 grams of fiber per day and found that it was linked to 10% fewer calories per day and a 4.5 pound (about 2 kg) weight loss over time. 4 months
A five-year study found that 10 grams of soluble fiber per day reduced belly fat by approximately 3.7%.
Fiber-rich foods include vegetables, fruits, legumes, and some cereals with oats. Or you can take a fiber supplement.
5. Exercise regularly.
Exercise helps us to live longer, stay healthy and avoid sickness. And the most important thing is to help reduce belly fat itself. But that doesn't mean you have to keep working on your abdominals. Because fat reduction in specific areas is not possible.
One study in which volunteers performed abdominal exercises alone for 6 weeks found no reduction in waist circumference and fat.
The weight training and cardio exercises will help us lose fat. Exercise such as swimming, running, walking Can help reduce belly fat. Research has come out that Exercise will help prevent it.