6 easy ways to lose belly fat, based on research
Being overweight doesn't mean a decrease in health. In fact, many overweight people have great health.
In contrast, many people with normal weight have metabolic problems commonly found in obesity.
The reason is that the subcutaneous fat layer is not a very big problem that affects bad health (which is often a cosmetic problem).
Fat in the abdomen, also known as belly fat, is the cause of more serious problems. If you have too much fat around your waistline, even if your weight is not too big, you should think about removing them right away.
You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity
Several solutions have been shown to help reduce belly fat more effectively than other areas of the body.
Here are 6 sure ways to reduce belly fat.
1. Avoid sugar and sugar-sweetened drinks
Foods that add sugar are scientifically proven to cause great damage to the body's metabolic ability.
The sugar has half the composition is glucose, half is fructose, and fructose, more or less, can only be metabolized by the liver. Therefore, when eating too much refined sugar, the amount of fructose is too great for the liver to convert all of them into fat.
Numerous scientific studies have shown that eating too much sugar, mainly due to excessive intake of fructose, can cause accumulation of abdominal fat. Many people believe that this is the main mechanism that makes sugar harmful to health. It increases abdominal fat and liver fat, leading to insulin resistance and a range of other metabolic problems.
Sugar in solution form is even more serious. The amount of calories in liquid form is not "recognized" by the brain like calories in solid form, so when you drink sugary drinks, you load a larger amount of calories.
Research has shown that sugary drinks are associated with an increase in the risk of obesity in children up to 60% of each daily diet. You should minimize the amount of sugar in your diet, and then completely eliminate sugary drinks. Those are drinks with added sugar, juice and lots of sports drinks with high sugar levels.
Keep in mind that these do not apply to whole fruits, which are considered to be very beneficial for health, provide a large amount of fibre and minimize the harmful effects of fructose. The amount of fructose absorbed from fruits is negligible compared to diets containing many refined sugars.
The first step in cutting refined sugar in your diet is to read the product label. Even the types of food advertised are good for health can still contain a large amount of sugar.
2. Eat more protein
Protein is the most important multi-nutrient nutrient for weight loss.
It has been shown to reduce appetite by up to 60%, increase metabolism from 80-100 calories per day and help you eat less than 441 calories a day. If weight loss is your goal, protein supplementation is the first and best thing to do when changing your diet.
It not only helps you lose weight but also helps you avoid gaining weight again if you no longer intend to lose weight. There is also evidence that proteins are particularly effective against belly fat.
One study showed that the amount and quality of protein consumed was inversely proportional to the amount of belly fat. That means people who eat high-quality protein will accumulate less belly fat.
Another study in Denmark showed that protein can significantly reduce the risk of increased abdominal fat within 5 years. This study also shows that refined carbohydrates and oils are directly related to abdominal fat accumulation, but the opposite is true for fruits and vegetables.
Many studies show that protein is effective when consumed at 25-30% of calories. You should keep this in mind when changing your diet. So what to do is increase the number of High protein foods like eggs, fish, seafood, beans, nuts, meat, dairy products and some whole grains. These are the best sources of protein.
If you have difficulty adding protein to your diet, consider adding protein-containing functional foods (such as whey protein), which is a healthy and convenient way to load. Add protein.
If you are a vegan or vegan, seek for more ways to increase protein intake.
Eat fewer carbohydrates
3. Eat fewer carbohydrates
Limiting consumption of carb is a very effective way to reduce fat. Many studies have agreed with this view. Reducing carbs in the diet will reduce appetite, thereby helping to lose weight.
More than 20 randomized controlled trials have shown that a low-carb diet reduces 2-3 times more weight than a low-fat diet. This is true even if the test group ate fewer carbs allowed to eat comfortably, while the low-fat test group had limited calorie intake and always felt hungry.
Low-carb diets also reduce the body's water volume, resulting in almost instant results. The change in weight will be visible within a few days. There are also studies comparing comparisons of low-carb and low-fat diets, which show special low-carb diets that help reduce belly fat, liver fat and other organs.
This means that the amount of fat decreases when eating Low-carb diets It is a dangerous type of belly fat that easily causes illness. Just staying away from refined carb types (white bread, pasta, etc.) is enough, especially if you have a lot of protein.
However, if you need to Lose Weight Fast, consider reducing the amount of carb-loaded into 50 grams per day. This will put your body in a state of ketosis (the ketone in your blood increases too much), kills the appetite and helps your body burn mainly fat to create energy.
Of course, low-carb diets have many other health benefits besides weight loss. For example, they may have extremely important effects on patients with type 2 diabetes.
Eat fiber-rich foods
4. Eat fibre-rich foods
Dietary fibre is mostly indigestible plant matter. Eating plenty of fibre can help with weight loss. However, the type of fibre is essential.
It appears that mostly the soluble and viscous fibres affect your weight. These are fibres that bind water and form a thick gel that “sits” in your gut.
This gel can make food move significantly more slowly through the stomach and small intestine, slowing digestion and absorbing nutrients. The end result is to help prolong the feeling of fullness and reduce appetite.
An evaluation study showed that adding 14 grams of fibre a day could help reduce 10% of calorie intake and reduce 2 kg of weight within 4 months.
In a 5-year study, consumption of 10 grams of soluble fibre per day was able to reduce 3.7% of belly fat but had no effect on the amount of subcutaneous fat.
This means that soluble fibre is especially effective in reducing belly fat, which is harmful to health.
The best way to add fibre is to eat lots of vegetables and fruits. Legumes, like some grains such as oats, are also a good source of fibre.
You can also try a fibre supplement like glucomannan. This is one of the best food fibres available and has been shown in many studies to help reduce weight.
5. Exercise regularly
There are many reasons to exercise; it is one of the best ways to bring a healthy life away from disease.
To highlight every great benefit of exercise is beyond the scope of this article, but it is worth mentioning that exercise seems to be effective in reducing belly fat.
However, remember that this does not mean that exercise focuses on the abdomen only. Losing fat in place is impossible, and crunching countless times will not help you lose belly fat.
According to one study, only abdominal muscle training for 6 weeks does not affect the circumference of the abdomen or the amount of abdominal fat. That means, other exercises can also be effective.
Aerobic exercise (such as walking, jogging, swimming, etc.) has been shown in many studies to reduce belly fat significantly.
Another study shows that exercise has completely prevented the accumulation of belly fat after losing weight, meaning that exercise is especially important in maintaining weight.
Exercise also works to reduce inflammation, reduce blood sugar and all other metabolic disorders associated with central obesity.
6. Track your food intake
Most people know that what you eat is important, but many don't know specifically what they’re eating.
A person might think they're eating a high protein or low carb diet, but without keeping track, it’s easy to overestimate or underestimate food intake.
Tracking food intake doesn't mean you need to weigh and measure everything you eat. Tracking intake every now and then for a few days in a row can help you realize the most important areas for change.
Planning ahead can help you achieve specific goals, such as boosting your protein intake to 25–30% of calories or cutting down on unhealthy carbs.