Doctors all over the world are sounding the alarm: every year more people become hostages of excess weight. And as a rule, the main problem is belly fat, which is extremely difficult to get rid of.
Excess fat in the abdomen is not only a cosmetic problem, it can actually be dangerous. According to medical studies, it is abdominal obesity that often causes the development of diabetes mellitus and cardiovascular pathologies.
Some people begin to engage in intense physical activity, others follow a strict diet. There are those who make radical decisions by going under the plastic surgeon's knife.
Yes, this problem is actually serious and can be very difficult to deal with. To get a beautiful figure and reduce the risk of danger to your own health, you will need an integrated approach.
How to determine the volume of the abdomen
You can do it yourself at home. It is enough to measure your waist with a tape measure or tape used by tailors. Standard indicator:
- Women - 88 centimeters (34. 65 inches)
- Men - 102 centimeters (40. 16 inches)
If there are even small deviations from the specified norm, we can talk about the progress of obesity. If there is a major discrepancy, immediate action should be taken.
It is important! There is no need to rush to resort to radical methods. In scientific practice, there are many ways to remove the stomach without surgery. It is recommended to use them in combination to get the fastest and most effective result.
We will see 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 causes serious metabolic disorders. Sugary foods also contain fructose, which the liver can only process in small amounts. If this organ is oversaturated with fructose, it begins to convert it into lipids.
It consists of cells called liver
Leading scientists agreed: the start of 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, against which diabetes develops.
Separately, it is necessary to mention sweet drinks, which are considered the most harmful, because they contain sugar in liquid form. Frequent consumption of sugary soda, 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 excess weight appear, it is recommended to reduce the daily intake of sugar. Fresh fruits and natural juices contain 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
Even in the early stages, people who are obese are advised to use protein foods. Since they can suppress hunger for a long time, they should become the basis of daily nutrition. Moreover, protein-rich foods accelerate the metabolic process and reduce the number of calories consumed per day.
It has been experimentally determined that protein foods help reduce abdominal circumference and overall weight loss, and at the same time maintain their effect for a long time. Everyone who participated in the trials followed this diet for a certain period of time and gradually lost weight.
Long-term observations have shown that if you eat a lot of fat and sugar, belly fat increases rapidly, and if you consume more protein, it decreases. Therefore, those who want to lose weight are advised to include fish and seafood, including 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 protein-based supplements.
Note! When switching to a protein diet, you should not expect that the fat layer will begin to disappear intensively. After all, they accumulate over the years, so it takes time to get your figure in the ideal shape.
Eliminate carbohydrates
Products containing a lot of carbohydrates are literally "deposited" in the abdomen. This fact has been confirmed by numerous randomized studies. The subjects' diet was low in carbohydrates and they were allowed to eat unlimited amounts of food. The main condition is that it is low in carbohydrates.
Daily intake of carbohydrates is average
Consume fiber
It is a food component consisting of very long digestible plant fibers, some of which have a viscous structure. They bind the liquid and turn into a thick gel. When it enters 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, greens, legumes and oats should be included in the regular diet. Doctors also recommend various fiber supplements, especially glucomannan.
Ignore physical activity
If the process of losing weight does not involve at least minimal physical exercise, even strict adherence to the diet will not give the expected result.
However, it should be taken into account that not all types of physical activity help to get rid of excess weight. One of the scientific studies revealed an interesting fact. For two months, the subjects engaged in abdominal muscle-strengthening exercise. At the end of the test, it was determined that none of the participants could achieve at least the minimum result.
At the same time, long-term observations have shown that this problem is solved by aerobic exercise, that is, regular running, swimming, 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 any other diet plan won't help if your daily meals consist of low-quality foods. Correcting eating habits, carefully studying the contents of product labels, as well as calculating the calories consumed - all this is the key to achieving the desired result.
To record the calorie value of the food you eat, you can use a special online calculator that can be easily and simply installed on any modern gadget.
19 recommendations whose effectiveness has been confirmed by scientific research
Being overweight 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 that is extremely difficult to eliminate. Excessive beds often lead to the development of various diseases, including diabetes.
In medicine, there is a concept of body mass index, with which you can independently determine the presence of extra pounds. At the same time, localized fat accumulation in the waist area can occur even in thin-looking people. It is quite difficult to deal with it. However, scientists have identified 19 key recommendations that, taken together, help to quickly solve the problem.
It is important! Sudden weight loss can often lead to intoxication, which is characterized by: nausea, diarrhea, weakness, rash. Enterosgel, a detox product with a gentle effect, will quickly help you overcome poisoning. Does not disrupt peristalsis, effectively absorbs toxic compounds and restores microflora.
You should have fiber in your diet
It consists of coarse plant fibers that acquire a gel-like consistency when they absorb water. A bolus of fiber takes a long time to digest in the gastrointestinal tract, so a person 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 decreases. And this, in turn, leads to effective weight loss.
Including fibrous foods can actually help reduce belly and thigh size.
Transgenic oils are strictly prohibited
Margarine and spreads, in which most confectionery products are literally supersaturated, are a major cause of insulin resistance. For six years, scientists tested the effects of these substances on monkeys. All individuals consuming foods containing transgenic compounds had varying degrees of obesity.
Attention! It is recommended to exclude transgenic fats not only for those who want to lose weight, but also for all people who want to be healthy.
Refusal of alcohol
Many people know that rarely drinking a glass of good expensive wine or cognac cannot 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 important for weight control and maintaining proper metabolism. Therefore, the following should be included in the daily diet: meat and fish dishes, eggs, milk and fermented milk products.
The damage of emotional overstrain
Often, stress damages general health and causes weight gain. During stress, the human body, or rather, the adrenal glands, begin to produce cortisol. As a result, many experience an increase in appetite, which leads to an increase in the localized layer.
Avoid sugar
Sweets containing this substance are harmful for your figure. Sugar abuse is a direct path to obesity, vascular disease, heart disease, diabetes and hepatosis.
Need for physical activity
According to research, cardio exercises help to lose weight more intensively and get rid of fat around the waist faster. The more and longer the aerobic exercise, the faster the results are achieved.
Rejection of complex and easily digestible carbohydrates
For those who are losing weight and those who tend to gain excess weight, nutritionists strongly recommend eliminating carbohydrates from the diet, which tend to be absorbed quickly. Preference should be given to complex carbohydrates that do not have negative effects.
Cooking oils and coconut oil
Eating this type of fat speeds up metabolism. Recently, scientists conducted several experiments, one of which involved men with a large amount of visceral fat. They took 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 reduction in waist circumference
Benefits of strength training
Sudden weight loss is associated with sagging skin. And to avoid such results, strength training is highly recommended for those who are losing weight. Moreover, in combination with aerobic exercise, they promote rapid fat burning.
No to carbonated drinks
Juices (packaged) and sweet soda contain a lot of fructose, which contributes to the growth of the layer, especially in the region of the back and liver. Scientists came to this conclusion during a ten-week study.
The importance of proper rest
Scientists have conducted research to understand how the quality of sleep affects health and weight. For 16 years, they investigated this issue and came to an officially recorded conclusion. People with sleep disorders (insomnia, apnea, etc. ) are more likely to be obese.
Food diary
During the period of losing weight and getting rid of visceral deposits, regular caloric calculation is necessary for the menu to be optimal. For this, nutritionists recommend keeping a special diary that will help you manage the number of calories you take in daily.
Be sure to include Omega-3 in your diet
This substance is found in oily 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.
It is important! You should eat at least three meals a week made from fish containing omega-3: salmon, mackerel, anchovies, herring.
Avoid "poisonous" fruit juices
Yes, if it is freshly squeezed juice, if no sugar is added, then it will benefit the body. The same cannot be said about drinks in tetra packs, which contain large amounts of fructose. It is one of the substances that helps to accumulate deposits in the abdomen. It is better to prefer juices squeezed only from fresh fruits or plain water infused with slices of lemon, orange or lime.
Apple Cider Vinegar: Effective in lowering blood sugar
It seems that such a familiar product, which can be found in the kitchen of every housewife, helps to lose weight. And again, this was proven 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 the waist size of each of them decreased by an average of 140 millimeters.
Focus on probiotics
Probiotics are beneficial bacteria found in certain food categories and dietary supplements. Their action is primarily aimed at normalizing digestion and restoring microflora. Lactobacilli effectively help in the fight against excess weight.
Intermittent fasting
In this case, a certain diet is meant, the essence of which is long (one day) breaks between meals. However, daily food refusal can be applied no more than twice a week.
There is another scheme: a ban on any food for 16 hours, and for the rest of the day you can eat any food. Experimental experiments have shown that with intermittent fasting, a reduction of up to 7 percent of abdominal volume can be achieved in a few weeks.
Green tea is the basis of any 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 important point: in order to lose weight and at the same time keep the effect for a long time, you need to reconsider your usual lifestyle. Lack of sufficient physical activity, bad habits, and the use of unhealthy foods are the main enemies of an ideal figure and health in general.