Doctors around the world are sounding the alarm: every year more and more people become hostages of 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 just a cosmetic problem, it can actually 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 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 actually serious and 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 the volume of the abdomen
You can do this yourself, at home. It is enough to measure the waist with a tape measure 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 progress of obesity if there are even small deviations from the stated norm. If there is a major discrepancy, immediate action should be taken.
Important! There is no need to rush to use radical methods. In scientific practice, there are many ways to remove the abdomen without surgery. It is recommended to use them in combination to achieve faster and more effective results.
In our article we will see6 ways to get rid of belly fat at home.
Eliminate sweets from your diet
Taking large amounts of glucose in the body leads to severe metabolic disorders. Sugary foods also contain fructose, which the liver can only process in small amounts. If this organ is oversaturated with fructose, it begins to convert it into lipids.
The liver is made up of cells called
Leading scientists agreed in one opinion: the beginning of this metabolic process occurs due to the oversaturation of the body with sugar, which has a harmful effect. Degeneration of hepatocytes causes the cells to become resistant to insulin. This, in turn, disrupts the metabolism, against which diabetes develops.
Separately, it is worth mentioning sweet drinks, which are considered the most harmful, since sugar is present in them in liquid form. Frequent consumption of sugary soda, 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.
Careful! If the initial signs of excess weight appear, it is recommended to reduce the daily intake of sugar. 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 in the body.
Eat more protein foods
Obese people, even at an early stage, are recommended to consume protein foods. They should become the basis of daily food, as they can suppress hunger for a long time. In addition, protein-rich foods accelerate the metabolic process and reduce the number of calories consumed per day.
It was experimentally found that protein foods help to reduce abdominal circumference and overall weight loss, maintaining the effect for a long time. All those who participated in the trials 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 eat more oils and sugar, and decreases if you consume more protein. Therefore, those who want to lose weight are recommended to include in their diet foods with fish and seafood, as well as 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.
Note! When you switch to a protein diet, you should not wait for the fat layer to start disappearing intensively. After all, they have been accumulated for years, and therefore it will take time to get your figure in the ideal shape.
Eliminate carbohydrates
Products containing a lot of carbohydrates are literally "deposited" in the abdominal area. This fact has been confirmed by numerous 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 intake of carbohydrates is
Consume fiber
This is a food ingredient consisting of plant fibers that take a very long time to digest and some of them have a viscous texture. They bind the liquid and turn into a thick gel. Once in the intestines, 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 much faster. Fresh vegetables, herbs, legumes and oats should be included in the regular diet. Doctors also recommend taking various fiber supplements, especially 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 included in the weight loss process.
However, it is worth considering 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 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 with aerobic exercises, that is, with regular running, swimming and fast walking.
Pay attention to the quantity and quality of food consumed
This is one of the main aspects for effective weight loss and health maintenance. A high-protein, low-carb diet, or any other diet plan won't help 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 getting 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, the effectiveness of which 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. 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 kilograms. At the same time, localized fat accumulated in the waist area can also be present in people who are thin in appearance. Dealing with it is quite difficult. However, scientists have identified 19 basic recommendations that, taken together, help to quickly solve the problem.
It is important! Sudden weight loss can often cause intoxication, which is characterized by: nausea, diarrhea, weakness, rash. Enterosgel detox product, which has a subtle 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 thick plant fibers, which, when they absorb water, take on a gel-like consistency. A fiber bolus takes a long time to digest 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.
Including fiber foods can actually help you reduce the size of your belly and thighs.
Transgenic fats are strictly prohibited
Margarine and spreads, with which most confectionery products are literally overloaded, are the main cause of insulin resistance. For six years, scientists tested the effect of these substances on monkeys. All individuals consuming foods containing transgenic compounds had varying degrees of obesity.
Careful! The exclusion of transgenic fats is recommended not only for those who want to lose weight, but also for all people who want to be healthy.
Quitting alcohol
Many people know that drinking a rare glass of good expensive wine or cognac cannot harm your health. The same cannot be said for alcohol abuse, which accelerates the growth of adipose tissue around the waist. And this fact has been proven by scientific tests.
Protein is the basis of nutrition
Protein-rich foods are essential for weight control and maintaining proper metabolism. That is why the daily diet should include: meat and fish foods, eggs, dairy and fermented milk products.
The damage of emotional overload
Frequent stress is generally harmful to general health and provokes 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.
Giving up sugar
Sweets containing this substance 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 remove the fat around the waist at an accelerated rate. The more and longer the aerobic exercise, the faster the results are achieved.
Rejection of complex and easily digestible carbohydrates
For those losing weight and those prone to gaining excess weight, nutritionists strongly recommend removing carbohydrates, which tend to be absorbed quickly, from their diet. Preference should be given to complex carbohydrates that do not have a negative effect.
Cooking fats and coconut oil
Consumption of this type of oil accelerates 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 did not change. At the end of the experiment, all participants showed a decrease in waist circumference
Benefits of strength training
Sudden weight loss is accompanied by sagging skin. And to avoid such consequences, strength training is highly recommended for those who lose weight. Moreover, in combination with aerobic exercises, they promote rapid fat burning.
No sodas
Juices (packaged) and sweet soda contain a lot of fructose, which contributes to the growth of the layer, especially in the waist and liver area. These conclusions were made by scientists during a study that lasted for 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 recorded. 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 removal 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 take in every day.
Be sure to 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 the proper functioning of the body, but also help burn fat cells.
Important! A week you should 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, then it will benefit the body. The same cannot be said for 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 area. It is better to give priority to either juices squeezed only from fresh fruits, or ordinary water filled with slices of lemon, orange or lime.
Apple cider vinegar: effective in lowering blood sugar
It seems that such a well-known product, which can be 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 size of 140 millimeters.
Focus on probiotics
Probiotics are beneficial bacteria found in several food categories and dietary supplements. Their action is mainly aimed at normalizing digestion and restoring the microflora. Lactobacilli help effectively in the fight against excess weight.
Intermittent fasting
In this case, a certain diet is meant, the essence of which is long breaks (one day) between meals. However, daily food refusal can be applied no more than twice a week.
There is another scheme: the prohibition of 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 for several weeks.
Green tea is the basis of any diet
The benefits of this drink for weight loss and maintaining health have been proven for centuries. It contains catechin, which is involved in the activation of processes aimed at accelerating the burning of fat cells.
And a very important point: to lose weight and at the same time to maintain the effect for a long time, it is necessary to review your usual lifestyle. Lack of sufficient physical activity, bad habits and consumption of junk food are the main enemies of the ideal figure and health in general.