Fat deposits on the abdomen are not only uncomfortable but also unhealthy. They increase the likelihood of developing diabetes and heart disease. It is worth noting that the risk of developing various diseases is high, even when the person himself is quite slender but he has a bulging stomach.
It is very difficult to get rid of such fatty deposits. Thus, we gathered some effective tips, which can be really helpful. Their effectiveness has been confirmed by scientific experiments and practice.
Actionable Tips To Lose Belly Fats
Here are some tips that can work for anyone trying to lose belly fat.
1. Eat A Lot Of Fiber
Soluble fiber absorbs water and forms a gel that slows down the passage of food through the digestive system. This effect gives a person a feeling of fullness; respectively, he eats less.
A study in which 1,100 people took part showed that for every 10 grams of soluble fiber, the increase in adipose tissue decreased by 3.7%. Therefore, you need to eat foods rich in fiber – noodles, avocados, flaxseeds, Brussels sprouts, legumes, blackberries, and many other green vegetables, berries, legumes, mushrooms, fruits. These will help get rid of extra pounds.
2. Abandon Consumption of Alcohol
Alcohol is beneficial in small amounts and is severely damaging to health if consumed uncontrolled. In particular, fatty tissue deposits around the waist increase due to excessive consumption of alcoholic beverages. This means that you need to give up alcohol completely if you want to get rid of belly fat.
Many studies have shown a link between alcohol consumption and an increase in belly fat. Thus, if you have an addiction to alcohol, you need to get rid of it so you can get your figure back. If you want to fasten the process, call a nearby facility and check whether you can get emergency admission in the rehab the same day you call them. They will provide you with all details about such emergency admission.
3. Eliminate Foods With Trans Fats
Trans-fats are present in margarine, spreads, and canned foods. They provoke inflammation, heart disease, insulin resistance, and the formation of abdominal fat. A six-year study found that monkeys who ate foods high in trans-fat gained 33% more abdominal fat compared to those who ate foods high in mono fat.
To eliminate trans-fats from the diet, you need to study the composition of the foods carefully. You can find it in the package. These hazardous substances are sometimes referred to as partially hydrogenated fats, so read the packaging carefully.
4. Follow A Protein Diet
Protein is an extremely important nutrient. The consumption of foods with their high content neutralizes the feeling of hunger and reduces the production of the hormone of fullness. Protein also speeds up metabolism and helps maintain muscle mass while losing weight.
Practical experiments have shown that eating foods high in protein reduces body fat around the waist. Nutritionists recommend including the following foods in the diet: meat, fish, dairy products, beans, whey protein, and eggs.
5. Deal With Stress
On the nerves, the adrenal glands are activated, which begin to produce cortisol or stress hormones. According to scientists, these hormones can make you feel hungry and promotes the deposition of fat in the abdominal cavity.
They also found that women with more fat in the waist area produce more cortisol when stressed. It is recommended to engage in meditation, yoga and attend events where a positive attitude prevails to combat this phenomenon.
6. Don’t Eat A Lot Of Sweets
Sugar contains fructose, an excess of which contributes to the development of chronic diseases – heart disease, diabetes of the 2nd degree, fatty liver. Scientists found a direct link between the sweets consumed and body fat in the waist area.
Not only refined sugar increases the number of visceral fats, but also such a seemingly healthy product such as honey can cause it. But this does not mean that you need to abandon sugar completely; you just need to control the amount of its consumption.
7. Do Aerobic Exercise
It is an effective way to promote health and burn excess calories and fats. You may also try combing cardio with a diet for weight loss for getting better results. But remember that the frequency and duration of training are more important than the intensity. Thus, you should monitor the load and regulate it according to the state of health.
According to studies, postmenopausal women lose more body fat when they do aerobic exercise for 300 minutes per week, compared to those who did 150 minutes per week. Therefore, it is necessary to do the aerobic exercises within reasonable limits.
8. Reduce Your Intake Of Carbohydrates
If the daily amount of carbohydrates is 50 grams, then there is a risk of developing type II diabetes. Women can develop polycystic ovary syndrome. Therefore, there is no need to reduce the number of carbohydrates consumed drastically.
The best option would be to replace refined carbohydrates with starchy ones. This has a positive effect on metabolic processes and helps to remove extra pounds.
9. Eat Coconut Oil
This is one of the healthiest fats out there. Research shows that the medium-chain fats in coconut oil boost metabolism and reduce adipose tissue. Scientists conducted an experiment where obese men consumed coconut oil daily for 12 weeks. The result is a decrease in the volume of the belly by an average of 2.8 centimeters without special diets and physical activity.
10. Do Exercises With Weights
Strength training builds muscle mass and helps to get rid of body fat. This has been confirmed by many researchers around the world. Moreover, such exercises help with various types of obesity and even health problems.
The combination of exercise with weights and aerobic activity helps to lose weight for people of different ages quickly, but especially quickly for adolescents.
Fighting excess weight is a challenging process. However, purposefulness and the implementation of the above tips will help you get rid of belly fats and, with it – reduce the risk of developing dangerous diseases.