what best exercise and diet to lose belly fat???
Ways to Lose Abdominal Fat
Being overweight is not necessarily unhealthy. In fact, many people are overweight and in good health. In contrast, many people with normal weight have obesity-related metabolic problems. That’s because the skin under the skin is not really a big problem (at least not in terms of health … it’s more of a cosmetic problem). This fat in the abdominal cavity is the abdominal fat that causes the most problems.
If you have a lot of extra fat around your waist, even if you are not too heavy, you should take some steps to get rid of it. Abdominal fat is usually determined by waist circumference. You can easily measure at home with simple tape. Waist circumference greater than 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity. In fact, there are several proven strategies that have shown that fat in the abdominal area is more targeted than other areas of the body. Here are 6 evidence-based ways to lose abdominal fat. Which are the second and third best ways to remove abdominal fat?
sugar in the diet to lose belly fat
Don’t Sugar Avoid sweet sugar like the plague?
The added sugar is very unhealthy. Sugar is made up of half-glucose and half-fructose, and fructose can only be metabolized by the liver in any significant amount. When you eat a lot of refined sugar, the liver is overwhelmed by fructose, and the liver has to convert it into fat. Numerous studies have shown that excess sugar due to high amounts of fructose can lead to increased fat accumulation in the abdomen. Some believe that behind this mechanism, sugar has harmful effects on health (such as abdominal fat and liver fat), leading to increased insulin resistance and metabolic problems. Liquid sugar is even worse in this regard. Studies show that sugary drinks per serving daily are associated with a 60% increased risk of obesity in children. Decide to minimize the amount of sugar in your diet and keep in mind that sugary drinks are completely eliminated. These include sweetened sugary drinks, juices, various sports drinks as well as coffee and tea with added sugar. Keep in mind that the whole fruit itself is very healthy and has a lot of fibre that reduces the negative effects of fructose. The amount of fructose you get from fruit is less than what you get from a diet high in refined sugar.
Bottom line: Consuming extra sugar, especially sweet drinks such as soda and fruit juice, maybe the main driver of abdominal fat accumulation.
protein in the diet to lose belly fat
Eating more protein may be the best long-term strategy to reduce abdominal fat
Protein is the most important micronutrient for weight loss. It has been shown to reduce cravings by up to 60% and boost metabolism by 80-100 calories a day, helping you eat 441 fewer calories per day.
If your goal is to lose weight, adding protein to your diet may be the single most effective change you can make.
It will not only help you lose weight it can also help prevent weight gain. There is also evidence that protein is particularly effective against abdominal fat.
One study found that the amount and quality of protein consumed had an adverse effect on abdominal fat. So people who ate more and better protein had much less belly fat.
Another study over a five-year period in Denmark found that protein, especially animal protein, significantly reduced the risk of developing abdominal fat.
The study also found that refined carbohydrates and vegetable oils were associated with an increase in abdominal fat, but fruits and vegetables were associated with a decrease in abdominal fat.
Many studies have shown that effective protein should be 25-30% of calories. This is what you need to target. However, if you have kidney disease, consult your nutritionist about the amount of protein.
So try to increase your intake of unprocessed eggs, fish, seafood, meat, poultry and dairy products. These are the best sources of protein in your diet.
If you are struggling to get enough protein in your diet then a quality protein supplement (such as whey protein) is a healthy way to increase your total protein intake.
If you are a vegetarian please read this article on how to increase your protein intake
Tip: Consider cooking your own food with coconut oil Some studies have shown that 30 ml (about 2 tablespoons) of coconut oil a day lowers abdominal fat.
Bottom line: Eating enough protein is a very effective way to lose weight. Some studies show that protein is particularly effective against abdominal fat accumulation.
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carbohydrates in the diet to lose belly fat
Reduce carbohydrates from your diet
Carbohydrate restriction is a very effective way to lose fat.
This has been supported by numerous studies when people lower their carbohydrates, lower their appetite and lose weight. More than 20 randomized controlled trials have shown that low carbohydrate diets lead to 2-3 times more weight loss than low-fat diets. Low-carbohydrate diets also reduce bodyweight rapidly, leading to immediate results for people, a major difference in scale, often seen within days. There are also comparative studies between low-fat and low-carbohydrate diets and show that low-carbohydrate diets specifically target fat in the abdomen and around the organs and liver. This means that the high-fat portion of a low-carbohydrate diet is a dangerous disease and promotes abdominal fat. Just avoiding refined carbohydrates (white bread, pasta, etc.) should be enough, especially if you have high protein.
However, if you need to lose weight fast, reduce your carbohydrates to 50 grams a day. It gets you into ketosis and kills your appetite, and your body starts burning fat for fuel first.
Of course, low carbohydrate diets have many other health benefits besides losing weight such as the effect on the lives of type 2 diabetics.
Bottom line: Studies have shown that low carbohydrate diets are particularly effective in getting rid of fat in the abdominal area, around the limbs and in the liver.
fiber in the diet to lose belly fat
Eating fibre-rich foods, especially viscous fibre, is effective in weight loss
Dietary fibre is a plant vegetable largely effective in indigestion.
It is often claimed that eating a lot of fibre can help lose weight. That’s right, but it’s important to keep in mind that not all fibres are created equal. It seems that most of the fibers are viscous which can affect your weight loss. These fibres attach to the water and form a thick gel in the gut. This gel can dramatically slow the movement of food through the stomach and small intestine and slow down the digestion and absorption of nutrients. As a result, you have a prolonged feeling of fullness and decreased appetite.
In one study, studies showed that adding 14 grams of fibre a day reduced the calorie intake by 10% and lost 2 kg (4.5 pounds) over 4 months. In a 5-year study, eating 10 grams of soluble fibre per day was associated with a 3.7% decrease in the amount of fat in the abdominal cavity but had no effect on the amount of fat under the skin. This means that soluble fibre may be particularly effective in reducing harmful abdominal fat.
The best way to get more fibre is to eat plenty of vegetarian foods such as vegetables and fruits. Grains are also a good source of some cereals such as oats.
You can also try a fibre supplement such as glucomannan. It is one of the most viscous food fibres in the universe and has been shown in many studies to lose weight.
In Ethnos: There is evidence that dietary soluble fibre may reduce abdominal fat, leading to major improvements in metabolic health.
exercise in the diet to lose belly fat
Aerobic exercise is very effective in reducing abdominal fat
Exercise is important for a variety of reasons. If you want to live a long healthy life and prevent disease. Exercise is one of the best things you can do. Exercise seems to be effective in reducing abdominal fat. Keep in mind, however, that we are not talking about abdominal exercises. Point reduction (fat loss at one point) is not possible and spot exercises do not cause abdominal fat loss.
In one study, 6 weeks after training only abdominal muscles had no effect on waist circumference or fat content in the abdominal cavity. That is to say, other types of exercise can be very effective. Numerous studies have shown that aerobic exercise (such as walking, running, swimming, etc.) causes a significant decrease in abdominal fat.
Another study found that exercise completely prevents regaining abdominal fat after weight loss. Exercise is especially important in weight maintenance.
Exercise also reduces inflammation, blood sugar levels and other metabolic abnormalities associated with central obesity.
Bottom line: If you’re trying to lose belly fat. Exercise can be very effective Exercise also has many other health benefits.
Keeping track of the foods, the type of food and the amount of food you eat is important to achieving your goal
What you eat is important. Almost everyone knows this. However, it is surprising that most people actually do not have a clue what they are actually eating. People think they have high protein diets and low carbohydrates or whatever … but don’t have a strong desire for long-term storage. For anyone who really wants to optimize their diet, tracking the situation for a while is absolutely essential. If you want to increase your protein intake to 25-30% of calories as recommended above, just eating high protein-rich foods will not serve you well. You also need to accurately measure and fine-tune your nutrition plan to achieve your goal.
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