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, it can also be dangerous. According to medical research, abdominal obesity often causes the development of diabetes mellitus and cardiovascular pathologies.
Some people start engaging in intense physical activity, others go on a strict diet. And there are those who make a radical decision, 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 this yourself, at home. It is enough to measure the waist with a measuring tape or a tape used by tailors. Standard indicator:
- Women - 88 centimeters (34. 65 inches)
- Men - 102 centimeters (40. 16 inches)
We can talk about progressing obesity if there are minor deviations from the specified 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 recommended to use them in combination in order to achieve the fastest and most effective results.
In our article we will take a look6 ways to get rid of belly fat at home.
Eliminate sweets from your diet
The intake of large amounts of glucose into the body leads to serious metabolic disorders. Sweet foods also contain fructose, which the liver can only process in small amounts. If this organ is oversaturated with fructose, it starts converting it into lipids.
The liver consists of cells called
Leading scientists agreed in one opinion: the initiation of this metabolic process is due to the oversaturation of the body with sugar, which has a harmful effect. Degeneration of hepatocytes causes the cells to become resistant to insulin. This, in turn, disturbs the metabolism, which is why diabetes develops.
Separately, it is worth noting sweet drinks, which are considered the most harmful, because sugar is present in them in liquid form. Frequent consumption of sweet carbonated drinks, energy drinks and packaged juices provide 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 initial signs of excess weight appear, it is recommended to reduce your daily sugar intake. Fresh fruit and natural juices contain much less glucose. In addition, fruit is rich in fiber that reduces 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 the daily diet, because they can suppress hunger for a long time. Moreover, protein-rich food accelerates the metabolic process and reduces the number of calories consumed per day.
It has been experimentally determined that protein food helps in reducing abdominal girth and overall weight loss, and maintains the 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 belly fat increases rapidly if you eat a lot of oil 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 supplement.
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 will take time to get your figure in ideal shape.
Eliminate carbohydrates
Products containing a lot of carbohydrates literally "deposit" 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 is low in carbohydrates.
The average daily intake of carbohydrates is
Consume fiber
This is a food component that consists of plant fibers that take a very long time to digest, and some of them have a viscous structure. They bind liquid and turn into a thick gel. Once in the intestines, it helps slow the passage of food bolus and digestion in general.
As a result, a person does not feel hungry for a long time, his appetite decreases, and he loses excess weight much faster. Fresh vegetables, herbs, legumes and oats should be included in the regular diet. Doctors also recommend taking various fiber supplements, especially glucomannan.
Do not neglect physical activity
Even strict adherence to a diet will not give the expected result if at least minimal physical activity is not included in the weight loss process.
However, it is worth considering 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 exercises 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 exercises, i. e. regular running, swimming and brisk walking.
Pay attention to the quantity and quality of food consumed
This is one of the main aspects for effective weight loss and health maintenance. 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 composition on product labels, as well as counting the calories consumed - all this is the key to achieving 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 simply installed on any modern device.
19 recommendations whose effectiveness has been confirmed by scientific research
Excess weight is becoming a global problem as it affects different age groups regardless of gender. And visceral fat that accumulates in the stomach area is extremely difficult to eliminate. Excess deposits very 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 excess weight. At the same time, localized fat accumulated in the waist area can also be present in people who are thin in appearance. 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 cause intoxication, which is characterized by: nausea, diarrhea, weakness, rash. Detox product Enterosgel, which has a delicate effect, will help you quickly deal with poisoning. It does not disturb peristalsis, efficiently absorbs toxic compounds and restores microflora.
Your diet should contain fiber
It consists of coarse plant fibers, which acquire a gel-like consistency when they absorb water. A fiber bolus is digested for a long time in the gastrointestinal tract, so a person does not feel hungry for a long time. 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.
Including foods with fiber can actually help you reduce the size of your belly and thighs.
Transgenic fats are strictly prohibited
Margarine and spreads, with which most confectionery products are literally oversaturated, are the main cause of insulin resistance. During six years, scientists tested the effect of these substances on 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.
Alcohol withdrawal
Many people know that a rare glass of good expensive wine or cognac cannot harm your health. The same cannot be said for the abuse of alcohol, which accelerates the growth of fatty tissue around the waist. And this fact has been proven by scientific tests.
Proteins are the basis of nutrition
Protein-rich foods are essential for weight control and maintaining a proper metabolism. That is why the daily diet must include: meat and fish dishes, eggs, milk and fermented milk products.
The damage of emotional overexertion
Frequent stress is generally harmful to overall health and causes weight gain. When under nervous tension, the human body, i. e. the adrenal glands, begins to produce cortisol. As a result, many experience an increase in appetite, which leads to an increase in the localized layer.
Giving up sugar
Sweets containing this substance are harmful to your figure. Abuse of sugar 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 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 are prone to gaining extra pounds, nutritionists strongly recommend eliminating fast-absorbing carbohydrates from the diet. Preference should be given to complex carbohydrates that do not have a negative effect.
Cooking fats and coconut oil
Consuming this type of oil speeds up the metabolism. Recently, scientists conducted several experiments, one of which involved men with large amounts of visceral fat. They consumed a certain amount of coconut oil every day for three months. At the same time, the usual diet and lifestyle have not changed. At the end of the experiment, all participants showed a reduction in waist circumference
Benefits of strength training
Sudden weight loss is associated with loose skin. And in order to avoid such consequences, strength training is recommended for those who lose weight. Moreover, in combination with aerobic exercises, they promote rapid fat burning.
Not with carbonated drinks
Juices (packaged) and sweet carbonated drinks contain a lot of fructose, which contributes to the growth of the layer, especially in the area of the waist and liver. Scientists came to these conclusions during a ten-week study.
The importance of proper rest
In order to understand how sleep quality affects health and weight, scientists conducted research. For 16 years they studied this question 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 weight loss and getting rid of visceral deposits, regular calorie counting is necessary. To do this, nutritionists advise keeping a special diary that will help you control the number of calories you take in 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! You must eat at least three fish dishes per week that contain Omega-3: salmon, mackerel, anchovies, herring.
Avoiding "toxic" fruit juices
Yes, if it is freshly squeezed juice, without added sugar, then it will be beneficial for the body. The same cannot be said for 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 to either juices squeezed only from fresh fruit or plain water infused with slices of lemon, orange or lime.
Apple cider vinegar: effective in lowering blood sugar
It seems that such a well-known product, which can be found in the kitchen of every housewife, helps in losing 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, on average, each of them had a reduction in waist circumference of 140 millimeters.
Focus on probiotics
Probiotics are beneficial bacteria found in certain categories of food and nutritional supplements. Their action is primarily aimed at normalizing digestion and restoring the 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 a maximum of twice a week.
There is another scheme: prohibition of any food for 16 hours, while the rest of the day you can eat any food. Experimental experiments have shown that intermittent fasting can reduce abdominal volume by up to 7 percent over several weeks.
Green tea is the basis of every 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 thing: in order to lose weight and at the same time maintain the effect for a long time, you need to reconsider your usual way of life. Insufficient physical activity, bad habits and consumption of unhealthy food are the main enemies of an ideal figure and health in general.