Doctors around the world are sounding the alarm: every year more and more people become victims of obesity. And the main problem is usually belly fat, which is extremely difficult to get rid of.
Excess belly fat is not just a cosmetic problem, it can even be dangerous. According to medical research, it is abdominal obesity that often leads to the development of diabetes mellitus and cardiovascular diseases.
Some people start doing vigorous physical activity, others follow a strict diet. And there are those who make a radical decision and go under the knife of a plastic surgeon.
Yes, this problem is actually serious and it can be very difficult to deal with it. In order to get a beautiful figure and reduce the risk of endangering your own health, a holistic approach is required.
How to determine abdominal volume
You can do this yourself at home. It is enough to measure the waist with a tape measure or a tape measure used by tailors. Standard indicator:
- Women – 88 centimeters (34. 65 inches)
- Men – 102 centimeters (40. 16 inches)
Even minor deviations from the stated norm can be considered as obesity progressing. If there are large deviations, immediate action must be taken.
Important! There is no reason to rush to radical methods. In scientific practice, there are many ways to remove the abdomen without surgery. It is recommended to use them in combination to achieve quick and most effective results.
We will deal with this in our article6 Ways to Get Rid of Belly Fat at Home.
Eliminate sweets from your diet
The intake of large amounts of glucose into the body leads to serious metabolic disorders. Sugary foods also contain fructose, which the liver can only process in small quantities. If this organ is oversaturated with fructose, it begins to convert it into lipids.
The liver is made up of so-called cellsHepatocytes. When metabolism is disrupted, they begin to convert into fat, which resultsHepatosis.
Leading scientists agreed on one opinion: the start of this metabolic process occurs when the body is oversaturated with sugar, which has a detrimental effect. The degeneration of hepatocytes causes the cells to become resistant to insulin. This in turn disrupts metabolism, resulting in diabetes.
Separately, it is worth mentioning sweet drinks, which are considered the most harmful because they contain sugar in liquid form. Frequent consumption of sweet 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 the first signs of obesity appear, it is recommended to reduce your daily sugar intake. Fresh fruit and natural juices contain significantly less glucose. In addition, fruits are rich in fiber, which tends to reduce the negative effects of fructose on the body.
Eat more protein foods
People suffering from obesity at an early stage are recommended to consume protein foods. They should become the basis of the daily diet, as they can suppress hunger for a long time. In addition, foods rich in protein speed up metabolism and reduce the number of calories consumed daily.
It has been experimentally found that protein foods help reduce abdominal circumference and overall weight loss while maintaining the effect over a long period of time. All participants followed this diet for a certain period of time and gradually lost weight.
Long-term observations have shown that belly fat increases rapidly with frequent consumption of oils and sugars and decreases with increased protein intake. Therefore, those who want to lose weight are recommended to include fish and seafood dishes, as well as coconut oil, in 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-based supplement.
Take note! When switching to a protein diet, you should not count on the intensive disappearance of the fat layer. After all, they have accumulated over the years and therefore it will take some time for your figure to get into the ideal shape.
Eliminate carbohydrates
Products that contain a lot of carbohydrates are literally "deposited" in the abdominal area. This fact has been confirmed by several randomized studies. The subjects' diet was low in carbohydrates and they were allowed to eat an unlimited amount of food. The most important requirement is that it is low in carbohydratesis.
The average daily carbohydrate intake isup to 50 grams.
Consume fiber
This is a food component that consists of plant fibers that take a long time to digest and some of which have a tough structure. They bind liquid and turn into a thick gel. Once in the intestines, 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 excess weight is lost much faster. Fresh vegetables, herbs, legumes and oats should be included in the usual diet. Doctors also recommend taking various fiber supplements, especially glucomannan.
Don't ignore physical activity
Even strict adherence to a diet will not lead to the expected result if losing weight does not involve at least minimal physical exercise.
However, it should be borne in mind that not all types of physical activity help get rid of excess weight. One of the scientific studies revealed an interesting fact. The test subjects trained their abdominal muscles for two months. At the end of the test, it was found that none of the participants managed to achieve at least the minimum result.
At the same time, long-term observations have shown that this problem can be solved through aerobic exercise, i. e. regular running, swimming and fast walking.
Pay attention to the quantity and quality of food consumed
This is one of the main aspects of effective weight loss and maintaining health. 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 on product labels, as well as counting calories consumed are the key to the desired result.
To record the calorie value of the food you eat, you can use a special online calculator, which can be easily and simply installed on any modern device.
19 recommendations whose effectiveness has been confirmed by scientific studies
Obesity is becoming a global problem as it affects different age groups regardless of gender. And it is the visceral fat that accumulates in the abdominal area and 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, which allows you to independently determine the presence of extra pounds. At the same time, people with a thin appearance may also experience a localized accumulation of fat in the waist area. Dealing with him is quite difficult. However, scientists have identified 19 basic recommendations that, taken together, will help quickly solve the problem.
It is important! Sudden weight loss can often lead to intoxication, characterized by nausea, diarrhea, weakness, and rashes. The detox product Enterosgel with a gentle effect will help you quickly cope with poisoning. It does not disrupt peristalsis, effectively absorbs toxic compounds and restores microflora.
Your diet should contain fiber
It consists of coarse plant fibers that take on a gel-like consistency when water is absorbed. A bolus of fiber takes a long time to digest in the gastrointestinal tract, so a person does not feel hungry for a long period of time. This minimizes the number of snacks and reduces calorie consumption per day. And this in turn leads to effective weight loss.
Rich in fiber:Vegetables, flax seeds, vegetables (fresh), legumes, blackberries, etc.
Incorporating fiber-rich foods can actually help you reduce the size of your stomach and thighs.
Transgenic fats are strictly prohibited
Margarine and spreads, which most confectionery products are full of, are the main cause of insulin resistance. Scientists tested the effects of these substances on monkeys for six years. All people who consumed foods containing transgenic compounds suffered 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 people who want to be healthy.
Stop drinking alcohol
Many people know that rarely drinking a good, expensive wine or cognac cannot harm your health. The same cannot be said about alcohol abuse, which accelerates the growth of fatty tissue around the waist. And this fact has also been proven through scientific tests.
Protein is the basis of nutrition
Protein-rich foods are essential for weight control and maintaining proper metabolism. That is why the daily diet must include: meat and fish dishes, eggs, dairy and fermented milk products.
Damage caused by emotional overload
Frequent stress is generally detrimental to overall health and leads to weight gain. Under nervous tension, the human body or the adrenal glands begin to produce cortisol. As a result, many experience an increased appetite, which leads to an increase in the size of the localized layer.
Stop sugar
Sweets that contain this substance are harmful to your figure. Sugar abuse is a direct path to obesity, vascular disease, heart disease, diabetes and hepatosis.
The need for physical activity
According to studies, cardio training helps to lose weight more intensively and get rid of fat in the waist area faster. The longer and longer the aerobic exercises are performed, the faster the results will be achieved.
Refusal of complex and easily digestible carbohydrates
For those who are losing weight and prone to being overweight, nutritionists strongly recommend eliminating carbohydrates that are quickly absorbed from the diet. Complex carbohydrates that do not have a negative effect should be preferred.
cooking fats and coconut oil
Consuming this type of oil speeds up metabolism. Recently, scientists conducted several experiments, including men with large amounts 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, all participants showed a decrease in waist circumferenceby 3 centimeters.
The benefits of strength training
Sudden weight loss is accompanied by sagging skin. And to avoid such consequences, strength training is strongly recommended for those who are losing weight. In addition, when combined with aerobic exercise, they promote rapid fat burning.
No to carbonated drinks
Juices (packaged) and sweet lemonade contain a lot of fructose, which contributes to the growth of the layer, especially in the waist and liver areas. Scientists came to these conclusions during a ten-week study.
The importance of proper rest
To understand how sleep quality affects health and weight, scientists conducted a study. They studied this issue for 16 years and came to a conclusion that was officially documented. People with sleep disorders (insomnia, apnea, etc. ) are significantly more likely to suffer from obesity.
Food diary
In order for the menu to be optimal while losing weight and eliminating visceral deposits, regular calorie counting is necessary. For this purpose, nutritionists recommend keeping a special diary that will help control the number of calories consumed daily.
Be sure to include Omega-3 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.
Important! A week you need to eat at least three dishes made from fish with omega-3: salmon, mackerel, anchovy, herring.
Avoid "poisonous" fruit juices
Yes, if it is freshly squeezed juice without added sugar, then it benefits the body. However, the same cannot be said for tetra pack drinks that contain large amounts 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 to juices squeezed only from fresh fruits or ordinary water enriched with lemon, orange or lime slices.
Apple cider vinegar: effective for lowering blood sugar
It seems that such a well-known product, which can be found in the kitchen of every housewife, helps to lose weight. 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. Tests showed that each of them had an average reduction in waist circumference of 140 millimeters.
Focus on probiotics
Probiotics are beneficial bacteria found in certain food categories and supplements. Their action is primarily aimed at normalizing digestion and restoring microflora. Lactobacilli help effectively in the fight against obesity.
Intermittent fasting
In this case, we mean a specific diet, the essence of which is long breaks (a day) between meals. However, daily refusal of food can be used no more than twice a week.
There is another rule: a food ban for 16 hours, while you can eat anything for the rest of the day. Experimental studies have shown that intermittent fasting over several weeks can reduce abdominal volume by up to 7 percent.
Green tea is the basis of every 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 maintain the effect for a long time, it is necessary to reconsider your usual lifestyle. Lack of physical activity, bad habits and consumption of junk food are the biggest enemies of an ideal figure and health in general.