Doctors around the world are sounding the alarm: every year more and more people become hostage to excess weight. And, as a rule, the main problem is belly fat, which is extremely difficult to get rid of.
Excess abdominal fat is not only a cosmetic problem, but can actually be dangerous. According to medical research, it is abdominal obesity that often causes the development of diabetes mellitus and cardiovascular pathologies.
Some people start doing intense physical activity, others go on a strict diet. And there are those who make a radical decision, going 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 gain a beautiful figure and reduce the risk of danger to your own health, you will need an integrated approach.
How to determine abdominal volume
You can do this yourself, at home. It is enough to measure your waist with a tape measure or a tape used by tailors. Standard indicator:
- Women - 88 centimeters (34. 65 inches)
- Men - 102 centimeters (40. 16 inches)
We can talk about the progression of obesity if there are even minor deviations from the stated norm. If there is a large discrepancy, immediate action must be taken.
Important! There is no need to rush to resort to radical methods. In scientific practice, there are many ways to remove the belly without surgery. It is advisable to use them in combination to achieve quick and most effective results.
In our article we will look at6 ways to get rid of belly fat at home.
Remove 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 cells calledhepatocytes. When the metabolic process is disturbed, they begin to transform into fat, resulting inhepatosis.
Leading scientists agreed in one opinion: the launch of this metabolic process occurs due to the oversaturation of the body with sugar, which has a detrimental effect. The degeneration of hepatocytes leads to the cells becoming resistant to insulin. This, in turn, disrupts metabolism, against which diabetes develops.
Separately, it is worth noting sweet drinks, which are considered the most harmful, since sugar is present in them in liquid form. Frequent consumption of sweet soda, energy drinks and packaged juices provide many times more calories compared to, for example, cake or chocolate. In this case, the risk of obesity increases by at least 60 percent.
Attention! If initial signs of excess weight appear, it is recommended to reduce your daily sugar intake. Fresh fruits and natural juices contain much 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 who are obese, even at an early stage, are recommended to consume protein foods. They should become the basis of daily nutrition, as they can suppress hunger for a long time. Moreover, foods rich in protein speed up the metabolic process and reduce the number of calories consumed per day.
It was experimentally found that protein foods help reduce abdominal girth and overall weight loss, while maintaining the effect for a long time. Everyone who took part in the trials followed this diet for a certain period of time and gradually lost pounds.
Long-term observations have shown that belly fat increases rapidly if you frequently eat oils and sugar, and decreases if you consume more protein. Therefore, those who want to lose weight are recommended to introduce fish and seafood dishes, as well as coconut oil, into 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.
Note! When switching to a protein diet, you should not expect that the fat layer will begin to disappear intensively. After all, they have been accumulating for years, and therefore it will take time to get your figure into ideal shape.
Eliminate carbohydrates
Products containing a lot of carbohydrates are literally "deposited" in the abdominal area. This fact has been confirmed by multiple randomized studies. The subjects' diet was low in carbohydrates and they were allowed to consume an unlimited amount of food. The main condition is that it be low-carb.
The average daily intake of carbohydrates isup to 50 grams.
Consume fiber
This is a food component consisting of plant fibers that take a very long time to digest, and some of them have a viscous structure. They bind liquid and transform into a thick gel. Once in the intestines, it helps 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, herbs, legumes, and oats should be included in the usual diet. Doctors also recommend taking various fiber supplements, particularly glucomannan.
Don't ignore physical activity
Even strict adherence to a diet will not give the expected result if at least minimal physical exercise is not involved in the process of losing weight.
However, it is worth considering that not all types of physical activity help in getting rid of excess weight. One of the scientific studies revealed an interesting fact. For two months, the subjects engaged in training that strengthened the abdominal muscles. At the end of the test, it was determined 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 is solved by aerobic exercise, that is, regular running, swimming, and fast walking.
Pay attention to the quantity and quality of food consumed
This is one of the main aspects for effective weight loss and maintaining health. A high-protein, low-carb, or any other diet plan will not 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 - all this is the key to obtaining 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 gadget.
19 recommendations whose effectiveness is confirmed by scientific research
Excess weight is becoming a global problem as it affects different age groups regardless of gender. And it is visceral fat that accumulates in the abdominal area that 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, with which you can independently determine the presence of extra pounds. At the same time, localized fat accumulated in the waist area can be present even in people who are thin in appearance. Dealing with him is quite difficult. However, scientists have identified 19 basic recommendations that, taken together, help quickly solve the problem.
It is important! Sudden weight loss can often cause intoxication, which is characterized by: nausea, diarrhea, weakness, rashes. The detox product Enterosgel, which has a delicate 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, which, when absorbing water, acquire a gel-like consistency. 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. As a result, the number of snacks is minimized and the amount of calories consumed per day is reduced. And this, in turn, leads to effective weight loss.
Rich in fiber:greens, flaxseed, vegetables (fresh), legumes, blackberries, etc.
Including fiber foods can actually help you reduce belly and thigh size.
Transgenic fats are strictly prohibited
Margarine and spreads, with which most confectionery products are literally oversaturated, are the main cause of insulin resistance. For six years, scientists tested the effect of these substances on the monkeys. All individuals who consumed food 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.
Quitting 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 alcohol abuse, which accelerates the growth of fatty tissue around the waist. And this fact has also been proven by 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.
Harm of emotional overstrain
Frequent stress is generally harmful to overall health and provokes weight gain. When under nervous tension, the human body, or rather the adrenal glands, begins to produce cortisol. As a result of this, many experience an increase in appetite, leading to an increase in the localized layer.
Quitting sugar
Sweets containing this substance are detrimental 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 you lose weight more intensively and get rid of fat around your waist at an accelerated pace. The more and longer the aerobic exercise, the faster the results are achieved.
Refusal of complex and easily digestible carbohydrates
For those losing weight and those who are prone to gaining excess weight, nutritionists strongly recommend removing carbohydrates, which tend to be quickly absorbed, from their diet. Preference should be given to complex carbohydrates that do not have a negative effect.
Cooking fats and coconut oil
Eating this type of oil speeds up metabolism. Recently, scientists conducted several experiments, one of which involved men with large amounts of visceral fat. For three months, they consumed a certain amount of coconut oil every day. 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 associated with sagging skin. And to avoid such consequences, strength training is highly recommended for those 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 waist and liver area. These conclusions were made by scientists during a study that lasted for ten weeks.
The importance of proper rest
To understand how sleep quality affects health and weight, scientists conducted a study. For 16 years they studied this issue and came to a conclusion that was officially recorded. People with sleep disorders (insomnia, apnea, etc. ) are much more likely to be obese.
Food diary
In order for the menu to be optimal during the period of losing weight and getting rid of visceral deposits, regular calorie counting is necessary. To do this, nutritionists advise keeping a special diary that will help control the number of calories you receive 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 cells.
Important! A week you need to eat at least three dishes made from fish containing Omega-3: salmon, mackerel, anchovy, herring.
Avoiding "toxic" fruit juices
Yes, if it is freshly squeezed juice, without added sugar, then it will benefit the body. The same cannot be said about drinks in tetra packs, which contain a huge amount of fructose. This is one of the substances that contributes to the accumulation of deposits in the abdominal area. It is better to give preference either to juices only squeezed from fresh fruits, or to ordinary water infused with slices of lemon, orange, or lime.
Apple cider vinegar: effective in lowering blood sugar
It would seem that such a familiar product, which can be found in the kitchen of every housewife, helps in losing weight. And again, this was proven in an experiment in which men of different ages took part. They took 15 ml of vinegar diluted with water every day for three months. Tests showed that, on average, each of them had a reduction in waist size of 140 millimeters.
Focus on probiotics
Probiotics are beneficial bacteria that are 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 implied, 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, while the rest of the day you can eat any food. Experimental experiments have shown that with intermittent fasting, a reduction in abdominal volume of up to 7 percent can be achieved over several 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 activating 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 sufficient physical activity, bad habits, and consumption of junk food are the main enemies of an ideal figure and health in general.