If you have belly fat, you should get rid of it even if it is low. Fortunately, there are several proven strategies that are more effective for fat in the abdomen than for other parts of the body. Here is the best way to lose belly fat.
Belly fat can not only damage your appearance and fitness, but it can also cause many diseases. In fact, it is strongly linked to diseases like type 2 diabetes and heart disease. For this reason, losing belly fat has many benefits to human health and can prolong the life of a person.
You can estimate belly fat by measuring waist circumference. So this can easily be done at home with a simple meter. If the abdominal circumference is more than 40 inches (102 cm) in men and more than 35 inches (88 cm) in women, it is known as abdominal obesity and belly fat.
Is Fat Always Bad?!
Everyone is worry about fat accumulation around the abdomen and would like to have a good fit. But sometimes when we talk about fat, we don’t mean bad fats that accumulate in different body tissues. Unfortunately, in recent years, some have become afraid of fat but it’s better to know the body needs some fat and we don’t always have to worry about it. It should be known that fat accumulates in the body in 2 ways. Sometimes fat accumulates under the skin, thighs, hips, and abdomen that people notice.
Sometimes it accumulates around vital organs such as the heart, lungs, liver, etc. This fat is not seen and is called visceral fat. Most people have worries about the appearance of fats under the skin, while hidden fats are a major health threat.
High Fat Dangerous
The point is that even the same fat has its benefits because fat around the vital organs actually plays a protective role. The problem is when the volume of these fats is high and this is where hypertension, type 2 diabetes, heart complications, and some cancers increase.
When obesity occurs, the body collects fat around vital organs such as the heart and liver. In the past, fatty liver disease was very rare, but nowadays it is very common due to the increase in obesity. In people with obesity, fat not only surrounds the skin and around the organs, but it also penetrates and disrupts the organs. The most accurate way to see fat in the body is through a CT scan or MRI.
In pear-shaped obesity, fat accumulates in the thighs and hips, which is less harmful than apple-shaped obesity. In obesity, fat builds up in the abdomen and is wider waist. This abdominal fat indicates the presence of dangerous fat accumulated around the vital organs of the body. It’s good to know that even lean people may have a lot of visceral fat, but since it is not visible, they do not think it is dangerous.
Research has shown that people who maintain their weight just by dieting and not exercising, accumulate a greater amount of visceral fat, so exercise should be advised to everyone.
Simple Tips AS The Best Way To Lose Belly Fat
Don’t Eat Sugar And Avoid Sugary Drinks
Studies have repeatedly shown the negative effects of sugar on the health of metabolism. Sugar is half glucose and half fructose and fructose is only measurable in the liver. When a person consumes too much sugar, the liver is exposed to too much fructose, which has to be converted into fat.
Numerous studies have shown that excess sugar due to the high amount of fructose in it can increase the accumulation of fat around the abdomen and liver.
Some believe that this primary mechanism clearly shows the harmful effects of sugar on health. Increased fat in the abdomen and liver can lead to disorders such as insulin resistance and metabolic problems.
Liquid sugar also has worse effects. Calories in liquids are not the same as calories in solid and the brain don’t realize quickly, so you will get more calories when you drink plenty of sugary drinks.
Just make the decision to minimize the amount of sugar in your diet and eliminate sugary drinks such as artificial juices, energy drinks, as well as sugary coffee and teas. Keep in mind that these problems don’t relate to fresh fruits that contain fructose. Fresh fruits are perfectly healthy and contain a considerable amount of fiber, which offsets the negative effects of fructose. Note that if you want to reduce your intake of sugars in your diet, you should pay attention to the labels on your diet.
Eating More Protein – A Long-term Strategy To Lose Belly Fat
Protein is the most important nutrient for weight loss. Research has shown that it helps reduce appetite by 60 percent, boosts metabolism by up to 80-100 calories and consuming less than 441 calories a day. If your goal is to lose weight, adding protein may be the most effective change you can make to your diet.
One study has discovered that protein was significantly associated with a reduced risk of increased abdominal obesity. In addition, the study found that consuming modified carbohydrates and oils was associated with increased abdominal fat, but consuming fruits and vegetables helped to maintain a lean waist and a fit body.
Many studies have shown that an effective protein is a protein that has between 25% and 30% of calories. So it is best to increase your intake of high-protein foods such as whole eggs, fish, seafood, legumes, nuts, meat, and dairy products.
These foods are the best sources of protein and you can incorporate them into your diet.
Remove Carbohydrates From Your Diet To Lose Belly Fat
Limiting carbohydrate intake is a very effective way to lose belly fat.
This has been supported by numerous studies. When people reduce their carbohydrate intake, their appetite is reduced and their weight is reduced.
More than 20 randomized controlled trials recently conducted on this topic show that low carbohydrate diets can reduce body weight by 2 to 3 times more than low-fat diets.
Low carbohydrate diets cause rapid weight loss of the body, allowing people to quickly see the effects of weight loss.
Eat High-fiber Foods, Especially Viscose Fiber
Most dietary fiber is non-digestible. So many people say that eating too much fiber can help you lose weight. This is true, but keep in mind that all fibers don’t have the same function.
Most seem to be soluble and viscous fibers that affect your weight. These fibers combine with water to form a bulky gel that fits in the gut. This gel can dramatically move food in your digestive system and reduce nutrient digestion.
The end result of this process is a feeling of long-term satiety and anorexia. A recent empirical study found that consuming 14 grams of fiber per day is associated with a 10 percent reduction in calories consumed and a 4.5kg weight loss over a 4-month period.
Exercise Is Very Effective To Lose Belly Fat
You need to exercise for a variety of reasons. Exercise is one of the best things you can do to have a long, healthy life and avoid a variety of illnesses. it can be said that exercise is effective in reducing abdominal fat.
In one study, six weeks of continuous abdominal exercise showed no significant effect on belly fat. But don’t worry, there are other exercises that can help. Aerobic exercises, such as walking, running, swimming and the like, have had a significant impact on the reduction of abdominal size in various studies.
Another study has shown that these exercises also prevent re-fat in these areas after weight loss, which means exercise is also important when maintaining a healthy weight. Exercise helps to reduce body inflammation, blood sugar levels and other metabolic problems and disorders associated with central obesity. Finally, exercise is one of the best ways to lose belly fat.
Intense exercise eliminates fat and slows down the accumulation of visceral fat in the body over many years. Studies show that half an hour of intense aerobic exercise, 4 days a week, is very helpful. Using a stationary bike or treadmill is also useful. Aerobic exercises are very effective to lose belly fat.
Moderate activity that increases heart rate, reduces the rate of visceral fat accumulation. You don’t have to go to the gym. Forget abdominal exercises because no specific exercise can eliminate visceral fat.
A Useful Exercise to Lose Belly Fat
Stretching is one of the most comfortable and effective exercises to relieve abdominal fat. With high pressure on the abdominal muscles, these muscles become stronger and the abdomen returns to its original state. The exercise period is not a few days or weeks, but it should be done continuously.
Exercise can damage your back if not done properly.
Sleep relatively softly on the floor. Bend your legs so that your foot rests on the floor, place your hands on your chest. Raise your head first, then gently raise your shoulders 30 to 40 cm and fall asleep again. Raising more will work your leg muscles.
Do it ten times. Rest for a few seconds and do the next ten times. At first, you do not need to put too much pressure on yourself, when you feel your abdominal muscles become stronger, lift a heavy object on your chest while lying down to put more pressure on your abdominal muscles.
Extra Exercises That Help To Lose Belly Fat
Here are some additional exercises you can do to eliminate abdominal fat:
1- Sit on the floor. Place your palms on both sides of the body and bend your knees. Move with your hips, and in fact, head out. You can grab the wrist with your hands.
2- Stand up and stretch your arms forward and lean the edge of a chair in front of your body. Now bend your knees very slowly to sit up, then slowly rise and stand. Repeat this action 5 to 10 times.
3- Lie on your back on the open floor. Open your arms on the ground, left and right. Now bend your knees and, as they are stitched together, bring the knees right to the ground first, then move left to near the ground. Repeat this action 10-15 times.
4- Put your hands and feet on the ground. Lift one leg straight in the air and count from one to five. Then go back to the first position and count from 1 to 5. Now move and count your other foot. Repeat this operation several times.
5- Lie on your belly, on the floor. Place your chin on both hands. While keeping your legs stretched, lift one leg as far as you can and keep it. Count from one to five and then put down the foot. Now do this with your other foot.
6- Lie on your back on the floor. Place your hands below your waist. Then slowly lift your body from the ground so that your elbows and forearms rest on the floor as support. Then lift both legs off the ground and keep them in the air smoothly. Bend one of the legs from the knee to create a 90-degree angle between your thigh and calf, these movements are very useful to lose belly fat.
Count from one to five, then straighten this leg in the air and bend your other leg from the knee.
Assess What You Eat Per Day
It’s interesting to know that most people don’t know exactly what they are eating. They think they eat “high-protein” and “low-carbohydrate” foods, but usually, do not properly evaluate it. If you write down everything you eat for a little while, it will help you a lot.
This doesn’t mean you have to weigh whatever you want to eat or count your calories for the rest of your life. You only need to measure these foods and their protein.
Have Enough Night Sleep
There is stress anyway. You probably know that someone with severe stress has no control over their health and volume. So try to avoid stress.
Chronic stress is one of the causes of increased belly fat. High levels of cortisol increase appetite and affect metabolism. This is the cause of abdominal obesity. Meditate and learn deep breathing techniques to reduce stress. These simple steps will help you lose an inch of your belly fat in just 7 minutes.
Not exercising regularly, doing sedentary activities and consuming more calories can cause belly fat in the abdominal area.
In addition, fat accumulation in the abdominal area, especially in women, multiplies the risk of diabetes and vascular complications.
This adipose tissue is energy storage for the body, and the body stores the excess it needs and removes it when needed. So the body needs to consume energy from adipose tissue.
Getting fewer calories and exercising is the way to reach that goal. Of course, now they also remove these fats by other methods such as surgery. But if we can get rid of it with exercise, which has an effect on our body’s general health, there will be no need for surgery.