Doctors around the world are sounding the alarm: every year more and more people become hostage to being overweight. And, as a rule, the main problem is belly fat, which is extremely difficult to eliminate.
Excess abdominal fat is not just a cosmetic problem, it can even be dangerous. According to medical research, it is abdominal obesity that often causes the development of diabetes mellitus and cardiovascular pathologies.
Some people start doing intense physical activity, others go on 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 deal with. To gain a beautiful figure and reduce the risk of danger to your health, you will need an integrated approach.
How to determine abdominal volume
You can do this yourself, at home. Simply measure your waist with a tape measure or 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 small deviations from the declared norm. If there is a large 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 advisable to use them in combination to obtain quick and effective results.
In our article we will see6 Ways to Get Rid of Belly Fat at Home.
Remove sweets from your diet
Ingestion 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 saturated with fructose, it begins to convert it into lipids.
The liver is made up of cells calledhepatocytes. When the metabolic process is disturbed, they begin to turn into fat, resulting inhepatosis.
Leading scientists agreed on one opinion: the launch of this metabolic process occurs due to oversaturation of the body with sugar, which has a detrimental effect. Hepatocyte degeneration causes the cells to become insulin resistant. This, in turn, disrupts the metabolism, against which diabetes develops.
Separately, it is worth highlighting sweet drinks, which are considered the most harmful, as they contain sugar in liquid form. Frequent consumption of sweet soft drinks, energy drinks and packaged juices provides many times more calories than, for example, cake or chocolate. In this case, the risk of obesity increases by at least 60%.
Attention! If the first signs of being overweight appear, it is recommended to reduce your daily sugar intake. Fresh fruits and natural juices contain much less glucose. Furthermore, fruits are rich in fiber, which tends to reduce the negative effects of fructose on the body.
Eat more protein foods
It is recommended that obese people, even at an early stage, consume protein foods. They should become the basis of your daily diet, as they can suppress hunger for a long time. Furthermore, foods rich in proteins speed up the metabolic process and reduce the number of calories consumed per day.
It has been experimentally discovered that protein foods help reduce waist circumference and overall weight loss, maintaining the effect for a long time. Everyone who participated in the tests followed this diet for a certain period of time and gradually lost pounds.
Long-term observations have shown that belly fat increases quickly if you frequently eat oils and sugar and decreases if you consume more proteins. Therefore, it is recommended that anyone who wants to lose weight introduce fish and seafood dishes into their diet, in addition to coconut oil. 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.
Observation! When switching to a protein diet, you should not wait for the fat layer to begin to disappear intensively. After all, they have been accumulating for years, and therefore it will take some time to bring your figure into ideal shape.
Eliminate carbohydrates
Products containing a lot of carbohydrates are literally "deposited" in the abdominal area. This fact has been confirmed by several randomized studies. The subjects' diet was low in carbohydrates and they could consume an unlimited amount of food. The main condition is that it must be low carb.
The average daily carbohydrate intake isup to 50 grams.
Consume fiber
It is a food component made up of vegetable fibers that take a 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 intestine, it helps to slow down the passage of the food bolus and digestion in general.
As a result, the person goes a long time without feeling hungry, their 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, particularly glucomannan.
Don't ignore physical activity
Even strict adherence to a diet will not give the expected result if at least minimal physical exercise is not involved in the weight loss process.
However, it is important to consider that not all types of physical activity help to eliminate excess weight. One of the scientific studies revealed an interesting fact. For two months, the subjects performed training that strengthened their abdominal muscles. At the end of the test, it was found 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 through 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 health maintenance. A high-protein, low-carb, or any other diet plan will not help if your daily meals consist of low-quality foods. Correcting eating habits, carefully studying the composition of product labels, as well as counting calories consumed - all this is the key to obtaining the desired result.
To record the caloric value of the food 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 region that is extremely difficult to eliminate. Excess deposits 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 in the waist area can be present even in thin-looking people. Dealing with him is quite difficult. However, scientists have identified 19 basic recommendations that together help to quickly resolve the problem.
Is important! Sudden weight loss can often cause intoxication, characterized by: nausea, diarrhea, weakness, skin rashes. The Enterosgel detoxifying product, which has a delicate effect, will help you quickly deal with poisoning. Does not disturb peristalsis, effectively absorbs toxic compounds and restores microflora.
Your diet should contain fiber
It is made up of coarse vegetable fibers which, when absorbing water, acquire a gelatinous consistency. A fiber bolus takes a long time to be digested in the gastrointestinal tract, so a person does not feel hungry for a long period. 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:greens, linseed, legumes (fresh), legumes, berries, etc.
Including fiber-rich foods can really help reduce the size of your belly and thighs.
GMO fats are strictly prohibited
Margarine and spreads, with 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 and expensive wine or cognac cannot harm your health. The same cannot be said about alcohol abuse, which accelerates the growth of adipose 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 controlling weight and maintaining proper metabolism. That is why the daily diet should include: meat and fish dishes, eggs, dairy and fermented dairy products.
Damage from emotional overload
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 of this, many experience an increase in appetite, leading to an increase in the localized layer.
Quitting sugar
Sweets containing this substance are harmful to the body. Sugar abuse is a direct path to obesity, vascular disease, heart disease, diabetes and hepatosis.
The need for physical activity
According to studies, cardiovascular training helps you lose weight more intensively and get rid of fat around your waist at a fast pace. The longer and longer the aerobic exercises, the faster the results will be achieved.
Refusal of complex and easily digestible carbohydrates
For those who are losing weight and tend to be overweight, nutritionists strongly recommend removing carbohydrates from their diet, which tend to be quickly absorbed. 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 your metabolism. Recently, scientists have 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 circumference.by 3 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. Furthermore, in combination with aerobic exercise, they promote rapid fat burning.
No to carbonated drinks
Juices (packaged) and sweet soft drinks contain a lot of fructose, which contributes to the growth of the layer, especially in the waist and liver area. These conclusions were drawn by scientists during a study that lasted ten weeks.
The importance of adequate rest
To understand how sleep quality affects health and weight, scientists conducted a study. For 16 years they studied this issue and reached a conclusion that was officially registered. People with sleep disorders (insomnia, apnea, etc. ) are much more likely to be obese.
food diary
In order for the menu to be ideal 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 you control the number of calories you eat daily.
Be sure to include omega-3s 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 need to eat at least three dishes made from fish containing omega-3: salmon, mackerel, anchovies, herring.
Avoiding "Toxic" Fruit Juices
Yes, if it is freshly squeezed juice, without added sugar, 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 contributes to the accumulation of deposits in the abdominal region. It is better to give preference to juices squeezed only from fresh fruits or ordinary water with slices of lemon, orange or lime.
Apple cider vinegar: effective in reducing blood sugar
It seems that such a familiar product, which can be found in every housewife's kitchen, helps with weight loss. And again, this was proven in an experiment in which men of different ages participated. They took 15 ml of vinegar diluted in water every day for three months. Tests showed that, on average, each of them had a reduction in waist size of 140 millimeters.
Focus on probiotics
Probiotics are beneficial bacteria found in certain categories of foods and dietary supplements. Its 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 long breaks (a day) between meals. However, daily food refusal cannot be applied 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 experiments have shown that with intermittent fasting, a reduction in abdominal volume of up to 7% 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. Contains catechin, which is involved in activating processes that aim to accelerate the burning of fat cells.
And one more very important point: in order to lose weight and at the same time maintain the effect for a long time, you need 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.