How to get rid of fat (3 of the best methods)
Ways to get fit and get rid of belly fat
As you know, belly fat is one of the most important underlying causes of cardiovascular disease and type 2 diabetes, as abdominal obesity doubles the risk of heart disease in ten years.
When there is an accumulation of fat in the thighs and buttocks, the risk of cardiovascular disease is not so high that women often have this condition in their body.
One of the simplest methods is to measure the circumference of the abdomen in centimeters.
If this amount is more than 94 cm in men and more than 80 cm in women, the person has abdominal obesity.
Of course, this measurement can not accurately indicate abdominal fat because sometimes the fat may be under the skin and not in the abdominal cavity and muscles of this area.
1- Exercise as always – How to get rid of fat
Abdominal obesity never goes away without exercise, and in the first stage it requires a change in lifestyle and especially the inclusion of exercise in the daily routine.
The goal of exercise is to strengthen and protect the abdominal muscle mass, which is usually weakened.
Even if the weight does not change much, you should not be disappointed because as long as the fat burns, the muscles gradually turn into muscle mass.
Note that in this case, the size of the abdomen is very important.
Exercising for more than 30 minutes with moderate to high intensity accompanied by breathing can indicate adequate exercise.
Of course, perseverance is also very important.
For example, if you only cycle for two and a half hours on a weekend, it will not be able to make up for the other days of the week.
Walking, cycling and swimming are the best exercises for the analysis of abdominal fat, which is recommended to be done at least three times a week (30 minutes to 1 hour).
2- Proper diet for large abdomen – How to get rid of fat
Many people go for very low calorie diets to reduce these ugly fats.
Although they may initially achieve the desired result, in addition to reducing fat, the body also loses a significant portion of muscle to meet the need for protein.
As a result, the person will gain weight again at the end of the diet and receive more calories.
It is important to have and at the same time follow proper eating habits in the long run.
One of the points of success in this way is the gradual reduction of foods with high energy density and calories.
By eating low-energy foods, the body consumes more volume and gets full faster.
- High energy foods:
Oils, butter, margarine, fatty meats, fried foods, oily fruits such as walnuts, salty or sweet biscuits, frozen cream, chocolate, cakes, dried fruits, tarts, chips, sweet drinks and …
- Medium energy foods:
Fish, lean meats, cereals, bread, breakfast cereals, rice, pasta, corn, potatoes, dried vegetables, cherries, low-fat dairy products, avocados, etc.
- Low energy foods:
Vegetables, most fruits, some dairy products, yogurt, non-fat white cheese up to 20% fat and …
3- A natural way to deal with obesity – How to get rid of fat
As mentioned, it is important to pay attention to exercise and proper diet to reduce belly fat, but you can also get better results with the help of some natural foods.
Green tea is one of them that due to the properties of caffeine, increases energy consumption and fat oxidation.
But research shows that licorice root has a significant effect on the breakdown of belly fat.
This plant has been one of the most widely used plants in ancient western and eastern medicine since 4000 years ago.
The compounds in it reduce the fat tissue of the abdomen.
In the following:
Take the time to relax. Even if this time does not last more than a quarter, but it will be very useful to get rid of conflicts and worries.
- Pay attention to your sleep.
Most people need at least 7 hours of sleep a night to get the most out of their daily activities.
- Stress factors and parts away from the sleeping environment and do not work in this place.