Doctors around the world sound the alarm: every year more and more people become hostages to excess weight. And, as a rule, the main problem is abdominal fat, which is extremely difficult to get rid of.
Excess abdominal fat is not only an aesthetic problem, but it can also be dangerous. According to medical research, it is abdominal obesity that often provokes the development of diabetes mellitus and cardiovascular pathologies.
Some people start doing intense physical activity, others follow a strict diet. And there are those who make a radical decision, going under the knife of a plastic surgeon.
Yes, this problem is really serious and can be very difficult to fix. To get 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 it yourself, at home. Simply 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 established 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 more effective results.
In our article we will see6 ways to get rid of belly fat at home.
Eliminate sweets from your diet
The intake of large amounts 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.
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 on one opinion: the beginning of this metabolic process occurs due to oversaturation of the body with sugar, which has a detrimental effect. Degeneration of hepatocytes causes the cells to become resistant to insulin. This, in turn, disrupts metabolism, against the background of which diabetes develops.
Separately, it is worth highlighting sweet drinks, which are considered the most harmful, since sugar is present in liquid form. Frequent consumption of sweet soft drinks, energy drinks and packaged juices provides many times more calories than, for example, a 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 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 foods with protein.
Obese people, 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. In addition, foods rich in protein accelerate the metabolic process and reduce the number of calories consumed per day.
It has been experimentally found that protein foods help reduce abdominal girth and overall weight loss, maintaining the effect for a long time. Everyone who participated in the tests followed this diet for a certain period of time and gradually lost weight.
Long-term observations have shown that abdominal fat increases rapidly if you eat oils and sugar frequently, and decreases if you eat more protein. Therefore, those who want to lose weight are recommended to introduce fish and seafood dishes into their diet, as well as coconut oil. 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, one should not expect that the fat layer will begin to disappear intensively. After all, they have been building up for years and therefore it will take time to get your figure into the 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 in carbohydrates.
The average daily carbohydrate intake isup to 50 grams.
Eat fiber
It is a food component made up of plant fibers that take a long time to digest and some of them have a viscous structure. They bind to the liquid and transform into a thick gel. Once in the intestines, it helps slow down the passage of the 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 your regular diet. Doctors also recommend taking various fiber supplements, particularly glucomannan.
Don't ignore physical activity
Even strict compliance with a diet will not give the expected result if at least a minimum of physical exercise is not involved in the weight loss process.
However, it must be taken into account that not all types of physical activity help you lose weight. One of the scientific studies revealed an interesting fact. For two months, the subjects performed training that strengthened their 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 brisk walking.
Pay attention to the quantity and quality of food consumed.
This is one of the main aspects of losing weight effectively 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 of product labels and counting the calories consumed - all this is the key to obtaining the desired result.
To record the caloric value of the food you eat, you can use a special online calculator, which can be easily and easily installed on any modern device.
19 recommendations whose effectiveness is confirmed by scientific research
Excess weight is becoming a global problem as it affects different age groups regardless of sex. And it is the 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 thin-looking people. Dealing with him is quite difficult. However, scientists have identified 19 basic recommendations that, together, help to quickly solve the problem.
It is important! Sudden weight loss can often lead to poisoning, which is characterized by: nausea, diarrhea, weakness and skin rashes. The detoxifying product Enterosgel, which has a delicate effect, will help you quickly cope with poisoning. It does not alter peristalsis, effectively absorbs toxic compounds and restores microflora.
Your diet should contain fiber.
It is made up of thick plant fibers that, when absorbing water, acquire a gelatinous consistency. A bolus of fiber takes a long time to be digested in the gastrointestinal tract, so a person does not feel hungry for a long period of time. As a result, the number of snacks is minimized and the number of calories consumed per day is reduced. And this, in turn, leads to effective weight loss.
Rich in fiber:greens, linseed, vegetables (fresh), legumes, blackberries, etc.
Including foods with fiber can help you reduce the size of your abdomen and thighs.
GMO 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 monkeys. All individuals who consumed 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.
quit alcohol
Many people know that rarely drinking a glass of good, expensive wine or cognac cannot harm your health. The same cannot be said for 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.
Foods rich in protein are essential for weight control and maintaining a proper metabolism. That is why the daily diet should include: meat and fish dishes, eggs, dairy and fermented milk products.
Harm of emotional overexertion
Frequent stress is often detrimental to overall health and causes weight gain. 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 localized coating.
quit sugar
Sweets containing this substance are harmful to the figure. Sugar abuse is a direct path to obesity, vascular diseases, heart disease, diabetes and hepatosis.
The need for physical activity.
According to studies, cardiovascular training helps you lose weight more intensely and eliminate waist fat at an accelerated rate. The more and longer the aerobic exercise, the faster the results will be achieved.
Rejection of complex and easily digestible carbohydrates.
For those who lose weight and those who are prone to gaining excess weight, nutritionists strongly recommend eliminating carbohydrates, which tend to be absorbed quickly, from your diet. Preference should be given to complex carbohydrates that do not have negative effects.
Cooking fats and coconut oil.
Eating this type of oil speeds up the 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 circumference.by 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 who lose weight. Furthermore, in combination with aerobic exercise, they promote rapid fat burning.
No to carbonated drinks
Juices (packaged) and sweet soft drinks contain a lot of fructose, which contributes to the growth of the coat, especially in the waist and liver area. These conclusions were drawn by scientists during a study that lasted ten weeks.
The importance of adequate rest
To understand how sleep quality affects health and weight, scientists conducted a study. For 16 years they studied this topic and came to a conclusion that was officially recorded. People with sleep disorders (insomnia, apnea, etc. ) are much more likely to suffer from obesity.
food diary
In order for the menu to be optimal during the period of weight loss and elimination of visceral deposits, regular calorie counting is necessary. To do this, nutritionists recommend keeping a special diary that will help monitor the number of calories you receive daily.
Make 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! Per week it is necessary to eat at least three dishes made with fish containing Omega-3: salmon, mackerel, anchovy and herring.
Avoid "toxic" fruit juices
Yes, if it is freshly squeezed juice, without added sugar, then it will benefit the body. The same cannot be said for tetrapack drinks, which contain a large 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 to juices squeezed only from fresh fruits or plain water with slices of lemon, orange or lime.
Apple cider vinegar: effective in reducing blood sugar
It would seem that such a familiar product, which can be found in the kitchen of every housewife, helps to lose weight. And again this was demonstrated in an experiment in which men of different ages participated. They took 15 ml of vinegar diluted in water every day for three months. The tests showed that, on average, each of them had a reduction in waist size of 140 millimeters.
Focus on probiotics
Probiotics are beneficial bacteria found in certain categories of foods and dietary supplements. Its action is mainly aimed at normalizing digestion and restoring microflora. Lactobacilli effectively help in the fight against excess weight.
intermittent fasting
In this case, this is a certain diet, the essence of which is long (one-day) breaks between meals. However, daily food refusal cannot be applied more than twice a week.
There is another scheme: the prohibition of any food for 16 hours, while the rest of the day you can eat any food. Experiments have shown that intermittent fasting can achieve a reduction in abdominal volume of up to 7 percent 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 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 sufficient physical activity, bad habits and the consumption of junk food are the main enemies of an ideal figure and health in general.