Doctors around the world sound 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 isn't just a cosmetic problem, it can actually be dangerous. According to medical research, abdominal obesity is often the cause of 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 plastic surgeon's knife.
Yes, this problem is actually serious and can be very difficult to deal with. To get a beautiful figure and reduce the risk of danger to your own 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 your waist with a tape measure or tailor's tape. 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 even minor deviations from the specified norm. If there is a large discrepancy, immediate action should be taken.
important! There is no need to rush to resort to radical methods. In scientific practice, there are many ways to remove the abdomen without surgery. It is recommended to use them in combination for the fastest and most effective results.
In our article we will consider6 Ways to Get Rid of Belly Fat at Home.
Eliminate sweets from your diet
Taking 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 convert it into lipids.
The liver is made up of cells called
Leading scientists agreed in one opinion: the start of this metabolic process is due to the 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 the background of which diabetes develops.
Separately, it is worth noting sweet 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 juices provides 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 initial signs of overweight appear, it is recommended to reduce the daily intake of sugar. Fresh fruit and natural juices contain much less glucose. In addition, fruits are rich in fiber, which reduces the negative effects of fructose on the body.
Eat more protein foods
People with obesity, even at an early stage, are recommended to consume protein foods. They should become the basis of daily nutrition, as they can suppress hunger for a long time. In addition, foods rich in protein accelerate the metabolic process and reduce the number of calories consumed per day.
Protein foods have been experimentally found to help reduce abdominal girth and overall weight loss, while maintaining the effect for a long time. All participants followed this diet for a period of time and gradually lost weight.
Long-term observations show that belly fat increases rapidly if you frequently eat 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 accumulate over years, and therefore it will take time to bring your figure into ideal shape.
Eliminate carbohydrates
Foods containing a lot of carbohydrates are literally "deposited" in the abdominal area. This fact has been confirmed by numerous randomized studies. The subjects' diet is low in carbohydrates and they are allowed to consume an unlimited amount of food. The main condition is that it is lowcarbohydrate content.
The average daily intake of carbohydrates is
Consume fiber
It is a food component consisting of vegetable fibers that are digested for a very long time, 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 extra pounds are 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 neglect 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 process of losing weight.
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 score.
At the same time, long-term observations show that this problem is solved with aerobic exercises, 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 other diet plan won't 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 achieving the desired result.
To record the caloric value of the food you eat, you can use a special online calculator that can be easily and easily installed on any modern gadget.
19 recommendations, the effectiveness of which has been confirmed by scientific research
Obesity is becoming a global problem as it affects different age groups regardless of gender. Namely, visceral fat, which accumulates in the abdominal area, is extremely difficult to eliminate. Excess 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 in the waist area can be present even in people who appear thin. Dealing with it is quite difficult. However, scientists have identified 19 main recommendations that, taken together, help to quickly solve the problem.
It is essential that! Sudden weight loss can often cause intoxication, which is characterized by: nausea, diarrhea, weakness, rashes. The Enterosgel detoxification product, which has a delicate effect, will help you quickly deal with poisoning. It does not disturb peristalsis, effectively absorbs toxic compounds and restores the microflora.
Your diet should contain fiber
It consists of coarse plant fibers, which, upon absorbing water, acquire a gel-like consistency. A bolus of fiber takes a long time to digest in the gastrointestinal tract, so one does not feel hungry for a long period of 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.
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 oversaturated, are the main cause of insulin resistance. For six years, scientists tested the effect of these substances on monkeys. All individuals who consumed food 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.
Refusal of alcohol
Many people know that a rare glass of good expensive wine or cognac cannot harm your health. The same cannot be said for the abuse of alcohol, which accelerates the growth of adipose tissue around the waist. And this fact has also been proven by scientific tests.
Protein is the basis of nutrition
Protein-rich foods are essential for weight control and maintaining a proper metabolism. That is why the daily diet should include: meat and fish dishes, eggs, milk and fermented milk products.
Damage from emotional overstrain
Frequent stress is generally harmful to overall health and provokes weight gain. Under nervous tension, the human body, or rather the adrenal glands, begin to produce cortisol. As a result, many experience an increase in appetite, which leads to an increase in the localized layer.
Give up sugar
Sweets containing this substance are harmful to your figure. Sugar abuse is a shortcut to obesity, vascular disease, heart disease, diabetes and hepatosis.
The need for physical activity
According to studies, cardio training helps you lose weight more intensively and get rid of fat around the waist at an accelerated pace. The more and longer the aerobic exercises, the faster the results are achieved.
Rejection of complex and easily digestible carbohydrates
For those who are losing weight and those who are prone to excess weight, nutritionists strongly recommend eliminating carbohydrates, which tend to be digested quickly, 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 did not change. At the end of the experiment, all participants showed a reduction in waist circumference
The benefits of strength training
Sudden weight loss is associated with loose skin. And to avoid such consequences, strength training is highly recommended for slimmers. In addition, in combination with aerobic exercise, they promote rapid fat burning.
Not on fizzy drinks
Juices (packaged) and sweet carbonated drinks contain a lot of fructose, which contributes to the growth of the layer, especially in the area of the waist and liver. These conclusions were made by scientists during a study that lasted ten weeks.
The importance of proper rest
To understand how sleep quality affects health and weight, scientists conducted a study. For 16 years they studied this question and came to a conclusion that was officially recorded. People with sleep disorders (insomnia, apnea, etc. ) are much more likely to suffer from obesity.
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 you control the number of calories you take in daily.
Be sure to include Omega-3 in your diet
This substance is found in oily 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! One week you should eat at least three meals prepared from fish containing Omega-3: salmon, mackerel, anchovy, 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 huge amount of fructose. This is one of the substances that contribute to the accumulation of deposits in the abdominal area. It is better to give preference either to juices 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 such a familiar product, which can be found in the kitchen of every housewife, helps to lose weight. And again, this was proven in an experiment involving men of different ages. They took 15 ml of vinegar diluted with water every day for three months. Tests show that, on average, each of them has a waist reduction of 140 millimeters.
Emphasize probiotics
Probiotics are beneficial bacteria found in certain categories of foods and nutritional supplements. Their action is primarily aimed at normalizing digestion and restoring the 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 (one day) breaks between meals. However, the daily refusal of food can be applied no more than twice a week.
There is another scheme: a ban on any food for 16 hours, while during the rest of the day you can eat any food. Experimental experiments show that with intermittent fasting, a reduction in abdominal 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 for losing weight 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 one more very important point: in order to lose weight and at the same time keep the effect for a long time, it is necessary to revise your usual way of life. Lack of sufficient physical activity, bad habits and consumption of unhealthy food are the main enemies of the ideal figure and health in general.