Doctors all over the world are sounding the alarm: every year more and more people become hostages of excess weight. And usually the main problem is belly fat, which is extremely difficult to get rid of.
Excess belly fat is not only a cosmetic problem, but it can actually be dangerous. According to medical research, abdominal obesity often causes the development of diabetes mellitus and cardiovascular pathologies.
Some people engage in intense physical activity, others follow a strict diet. And there are those who make a radical decision, go under the plastic surgeon's knife.
Yes, this problem is actually serious and can be very difficult to deal with. In order to get in good shape and reduce the risk of endangering your own health, you 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 a 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 even minor deviations from the specified norm. If there is a large discrepancy, action must be taken immediately.
Important! There is no need to rush to radical methods. In scientific practice, there are many methods of removing the abdomen without surgery. In order to achieve the fastest and most effective result, it is recommended to combine them.
We will examine it in our article6 ways to get rid of belly fat at home.
Eliminate sweets from your diet
Taking a large amount of glucose into the body leads to serious metabolic disorders. Sugary foods also contain fructose, which the liver can only process in small amounts. When this organ is oversaturated with fructose, it begins to convert it into lipids.
The liver consists of cells called
Leading scientists agreed on one opinion: this metabolic process occurs due to the oversaturation of the body with sugar, which has a harmful effect. Degeneration of hepatocytes leads to insulin resistance of the cells. This, in turn, disrupts the metabolism, which leads to diabetes.
Special attention should be paid to sweet drinks, which are considered the most harmful, since they contain sugar in liquid form. Frequent consumption of sugary soda, energy drinks, and packaged juices often provide more calories than, for example, cookies or chocolate. In this case, the risk of obesity increases by at least 60 percent.
Attention! If the initial signs of overweight appear, it is recommended to reduce the daily sugar intake. Fresh fruits and natural fruit 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
Consuming protein-containing foods is recommended even at an early stage for the obese. They should become the basis of daily nutrition, as they can suppress hunger for a long time. Moreover, protein-rich foods speed up metabolic processes and reduce the number of calories consumed per day.
It has been experimentally determined that protein-rich foods help reduce abdominal girth and overall weight loss, while maintaining the effect over a long period of time. Everyone who participated in the experiments followed this diet for a certain period of time and gradually lost weight.
Long-term observations show that belly fat increases rapidly when you eat oil and sugar frequently, and decreases when you eat more protein. Therefore, it is recommended for those who want to lose weight to introduce fish and sea food as well as coconut oil into their diet. In some cases, the amount of protein from food may not be sufficient, so it is worth adding a protein-based supplement.
Note! When switching to a protein diet, do not expect the fat layer to disappear intensively. After all, they have been accumulating for years, so it takes time for your figure to get into ideal shape.
Eliminate carbohydrates
Products with a lot of carbohydrates are literally "deposited" in the abdominal area. This fact has been confirmed by several randomized trials. The subjects' diet was low in carbohydrates and they were allowed to eat an unlimited amount of food. The main condition is that it is low in carbohydrates.
The average daily carbohydrate intake is a
Eat fiber
It is a food ingredient that consists 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 to slow down 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.
Do not neglect physical activity
Even strict adherence to the diet will not bring the expected results if at least minimal exercise is not involved 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 scientific study revealed an interesting fact. For two months, the subjects participated in exercises that strengthened the abdominal muscles. At the end of the test, it was determined that none of the participants managed to achieve at least the minimum result.
At the same time, long-term observations show that this problem is solved by aerobic exercise, i. e. regular running, swimming, and brisk walking.
Pay attention to the quantity and quality of the food you eat
This is one of the main aspects of effective weight loss and maintaining health. A high-protein, low-carbohydrate, or any other diet won't help if your daily diet consists of low-quality foods. Correcting eating habits, carefully studying the composition on the product label, and counting the calories consumed - all this is necessary to achieve the desired result.
To record the calorie value of the food consumed, a special online calculator can be used, which can be easily and simply installed on any modern gadget.
19 recommendations, the effectiveness of which is confirmed by scientific research
Being overweight is an increasingly global problem, as it affects different age groups regardless of gender. And it is visceral fat that accumulates in the abdominal area, which is extremely difficult to remove. Unnecessary 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 around the waist can be present even in thin-looking people. It's pretty hard to deal with. However, scientists have identified 19 basic recommendations, which together will help to quickly solve the problem.
Important! Sudden weight loss can often cause poisoning, the characteristics of which are: nausea, diarrhea, weakness, rashes. The fine-acting Enterosgel detoxification product helps you quickly deal with poisoning. It does not interfere with peristalsis, effectively absorbs toxic compounds and restores the microflora.
The diet should contain fiber
It consists of coarse plant fibers that absorb water and get a gel-like texture. A bolus made of fiber takes a long time to digest in the gastrointestinal tract, so one does not feel hungry for a long time. As a result, the number of snacks is reduced to a minimum and the amount of calories consumed per day is also reduced. And this leads to effective weight loss.
Eating fiber-rich foods can really help reduce belly and thigh size.
Transgenic fats are strictly prohibited
The main cause of insulin resistance is margarine and spreads, with which most confectionery products are literally oversaturated. Scientists tested the effects of these substances on monkeys for six years. All individuals who consumed food containing transgenic compounds had varying degrees of obesity.
Attention! The exclusion of transgenic fats is recommended not only for those who want to lose weight, but also for all healthy people.
Avoiding alcohol
Many people know that a glass of good expensive wine or cognac can rarely harm your health. The same cannot be said about the abuse of alcohol, 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 a proper metabolism. That is why the daily diet should include: meat and fish dishes, eggs, dairy products and fermented milk products.
The harm of emotional overstrain
Frequent stress is usually bad for general health and causes weight gain. When under nervous tension, the human body, or rather the adrenal gland, starts producing cortisol. As a result, many people experience an increase in appetite, which leads to an increase in the localized layer.
Avoiding sugar
Sweets containing this substance are harmful to your figure. Excessive sugar consumption is a direct path to obesity, vascular disease, heart disease, diabetes and liver inflammation.
The need for physical activity
According to studies, cardio training helps you lose weight more intensively and get rid of the fat around your waist at an accelerated rate. The more and longer the aerobic exercise, the faster the result is achieved.
Rejection of complex and easily digestible carbohydrates
For those who are losing weight and tend to be overweight, nutritionists strongly recommend removing fast-absorbing carbohydrates from their diet. Preference should be given to complex carbohydrates, which have no negative effects.
Cooking fats and coconut oil
Consuming this type of oil speeds up your metabolism. Recently, scientists conducted several experiments, one of which involved men with a large amount of visceral fat. They consumed a certain amount of coconut oil every day for three months. At the same time, the usual diet and lifestyle did not change. At the end of the experiment, the waistline of all participants decreased
Benefits of strength training
Sudden weight loss is associated with sagging skin. In order to avoid such consequences, strength training is highly recommended for those who are losing weight. In addition, when combined with aerobic exercises, they promote rapid fat burning.
Not for carbonated drinks
Fruit 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 drawn by scientists during a ten-week study.
The importance of adequate rest
Scientists conducted a study to understand how sleep quality affects health and weight. They studied this question for 16 years and came to a conclusion that was officially recorded. People with sleep disorders (insomnia, apnea, etc. ) are much more likely to be obese.
Food diary
In order for the menu to be optimal during the period of weight loss and getting rid of visceral deposits, regular calorie counting is necessary. To do this, nutritionists advise to keep a special diary that will help you control the number of calories you eat per day.
Be sure to include Omega-3 fatty acids 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! You should eat at least three foods made from fish containing Omega-3 per week: salmon, mackerel, anchovies, herring.
Avoid "toxic" juices
Yes, if it is freshly squeezed fruit juice without added sugar, it is beneficial for the body. The same cannot be said for tetra-packaged drinks, which contain huge amounts of fructose. It is one of the substances that contributes to the accumulation of deposits in the abdominal area. It is better to give preference to fruit juices squeezed only from fresh fruits, or ordinary water infused with slices of lemon, orange or lime.
Apple cider vinegar: effectively lowers blood sugar levels
It seems that such a familiar product, which can be found in the kitchen of every housewife, helps to lose weight. And this was proven again in an experiment involving men of different ages. They took 15 ml of vinegar diluted with water every day for three months. The tests showed that, on average, the waistline of each of them decreased by 140 millimeters.
Focus on probiotics
Probiotics are beneficial bacteria found in certain food categories and dietary supplements. Their activity is primarily aimed at normalizing digestion and restoring the microflora. Lactobacilli effectively help in the fight against excess weight.
Lent period
In this case, it is a certain diet, the essence of which is a long (one day) break between meals. However, refusing to eat a daily meal can be used no more than twice a week.
There is another scheme: no food at 4 p. m. , while you can eat any food during the rest of the day. Experiments have shown that with intermittent fasting, a reduction in abdominal volume of up to 7 percent can be achieved in several weeks.
Green tea is the basis of any diet
The weight loss and health benefits of this drink 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 maintain the effect in the long term, you need to rethink your usual lifestyle. Lack of adequate physical activity, bad habits and consumption of fast food are the main enemies of the ideal figure and health in general.