In the light of today’s scientific data, we know that the fattening in the belly area causes the emergence of various chronic diseases and reduces the quality of life and life expectancy.
Depending on the sex hormones, this type of lubrication, which we encounter especially in men, is closely related to some women before and after menopause. So, what should be done to lose belly fat?
Here is the 11 effective ways for smelting belly fat:
1.Prefer Soluble Fiber Foods
Studies have shown that consuming foods containing soluble fiber helps maintain a feeling of satiety. Thus, a person reduces the number of calories entering the body which results in weight loss.
Based on this information, you should take care to consume high-fiber foods every day. Foods with the highest fiber include flaxseed, oats, Brussels sprouts, radishes, broccoli, sweet potatoes, carrots, apples, avocados, figs, legumes, and blackberries.
2.Do not Eat Trans Fats
To explain briefly what is trans fat; We can say that they are formed by the hydrogenation of unsaturated fats. Some margarine and packaged foods contain trans fat.
Several studies have linked trans fats with inflammation, heart disease, insulin resistance, and abdominal fat. Also, be aware that food labels may include the term “hydrogenated vegetable oil” instead of “trans fat”.
3.Limit Alcohol Consumption
As you know, there is no such thing as weight-bearing alcohol. Many studies already show that high alcohol can also cause fat in your belly area. Therefore, alcohol consumption should be limited (1).
4.Eat Foods Containing Protein
Protein is a very important nutritional element for weight control. A diet model prepared with high protein foods will allow you to stay full longer. Protein also prevents muscle loss during weight loss and increases metabolic rate.
Many observational studies; It found that those who consumed more protein had less fat in their abdominal area compared to those who followed a lower protein diet. Protein-rich foods such as meat, fish, eggs, milk, cheese, or beans should be included in every meal.
5.Learn What is Stress Management
Stress triggers our body to produce cortisol, also known as the stress hormone. Studies have observed a relationship between high cortisol hormone and appetite. High cortisol levels can increase your appetite, leading to fat storage in the abdominal area.
Learn about methods such as yoga, pilates, or meditation, and make stress control activities a part of your life. Overcoming stress will help you counteract the fat in your belly area.
6.Avoid Sugary Foods
Sugar contains two monosaccharides called glucose and fructose. Excessive consumption of sugar; is linked to chronic diseases such as heart disease, Type-2 diabetes, obesity, and fatty liver.
In your daily diet, you should be careful to consume foods that contain sugar naturally such as honey, molasses, and fruit along with foods containing table sugar.
7.Do cardio / aerobic exercise
It is possible to effectively reduce abdominal fat with aerobic movements. Cardio training is one of the most effective exercise methods to lose belly fat. But remember, the frequency and duration of your exercise program are more important than the intensity!
8.Limit Your Carbohydrate Intake
Some research shows that replacing refined carbohydrates with complex carbohydrates (unprocessed starchy carbohydrates) can improve metabolic health and reduce belly fat.
High-quality carbohydrates should be preferred instead of pastry products such as cakes, cookies, opening, and cereals made with rice and white flour. Consuming vegetables, legumes, and whole grains will be more beneficial in dealing with belly fat.
9.Meet Coconut Oil
Researchers claim that coconut oil is among the healthiest oils you can eat. Controlled studies show that it can also lead to belly fat loss.
To increase the fat loss in the belly area, it is beneficial to take about 2 tablespoons (30 ml) of coconut oil daily.
10.Weight Lifting (Resistance Exercise) Do Not Neglect
Weight lifting, also known as Resistance training or strengthening, is important for gaining and maintaining muscle mass.
A study in overweight teenagers showed that the combination of strength training and aerobic exercise provided the greatest reduction in belly fat.
11.Consume Two Fish a Week
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Eating or taking oily fish omega 3 supplements can improve your overall health. It has been observed that adequate amounts of omega-3 intake can reduce abdominal fat in people with liver fat.