10 effective tips to reduce belly fat

Excess fat in the abdomen can lead to long-term health problems such as diabetes and heart attacks. dit Serkan Sıtkı Şahin gave 10 tips for melting belly fat.

Losing belly fat is not just an aesthetic goal, it is a condition that contributes strongly to maintaining good health. Accumulation of fat in the abdominal area; It is a major risk factor for many health problems, such as high blood pressure, type 2 diabetes and atherosclerosis.

Although it is usually a little harder to digest, belly fat is especially dangerous because it surrounds the internal organs. Fat cells carry the risk of excessive circulation in the blood, resulting in high triglyceride levels.

There is no technique that can directly measure visceral fat. Such as excess cholesterol, fasting blood sugar, increased waist circumference associated with high blood pressure, suggests the presence of fat in the limbs. Minor abnormalities Existence. Waist circumference should not exceed 80 cm for women and 94 cm for men.

10 Effective Tips To Reduce Stomach Fat # 1

Causes many diseases

Waist size is an indicator of health: very high waist circumference, that is, fat accumulation in the abdominal area, increases the risk of cardiovascular diseases, metabolic diseases such as diabetes and cancer. This is a major risk factor for both men and women.

Abdominal fat that surrounds internal organs is not a tissue and is made up entirely of fat cells. These fat cells secrete inflammatory substances that trigger arterial sclerosis and aging. At the same time, this excess belly fat activates insulin resistance and stimulates the sympathetic nervous system, which can induce stroke or trigger the development of aortic aneurysms.

Excess belly fat shortens life expectancy. A man whose waist circumference increases from 90 cm to 110 cm has a 50 percent increased risk of premature death. A woman whose waist circumference increases from 70 cm to 90 cm has an 80 percent increased risk. The risk for those who are overweight is almost exploding. If the waist circumference is equal to 80 percent of the height, for example, if 1.70 meters a person’s waist circumference is more than 136 centimeters, then the lifespan is significantly shorter.

10 Effective Tips To Reduce Stomach Fat # 2

Caused by bad lifestyle habits

Most of the time, this extra fat settles slowly but surely in the body and it takes a few years for it to settle. A sedentary lifestyle with the stress of daily life, a diet that is not always balanced and lack of physical activity is the biggest cause of belly fat.

Excess fat around the navel indicates poor eating habits. Stomach fat is inevitable for those who eat too much, too fat and too sweet and for those who drink too much alcohol. This increases the risk of vascular occlusion.

There is also an environmental risk factor that should not be ignored. Different foods contain pesticides and especially processed foods contain different toxins. When we take these products in excess, all these toxins settle deep in the abdominal fat and do not separate. These environmental factors make obese people more prone to cancer, especially due to excessive consumption of sugar, one of the fuel cells for cancer cells.

10 Effective Tips To Reduce Belly Fat # 3

10 tips to reduce belly fat

Here are 10 tips, supported by research, that will effectively help you reduce belly fat.

1. Choose foods rich in fiber

Fiber is a nutrient that helps in weight loss. In addition to enhancing the feeling of fullness, they absorb water and create a kind of gel during their digestion, which slows down the passage of food through the digestive tract. Consumption of soluble fiber with proper physical activity significantly reduces abdominal fat accumulation. Some high-fiber foods that you can add to your daily diet include fruits like lemons, vegetables, seeds, whole grains or avocados.

2. Increase your protein intake

Protein increases satiety and naturally reduces appetite. In addition, protein helps maintain muscle mass, which is very useful when dieting. Getting adequate quality protein has a beneficial effect on belly fat. To improve protein intake, prioritize foods like beans, lean meats or fish in your diet.

3. Eat less carbohydrates

Reducing the amount of carbohydrates you eat is beneficial for effectively melting fat, especially belly fat. But the key is not to completely eliminate carbohydrates from the diet, but to avoid refined carbohydrates as much as possible and to eat more whole grains, vegetables and lemons, for example. A low carb diet contributes to fat loss with significant effects on the stomach.

4. For green tea

Green tea accelerates metabolism. It also helps maintain blood sugar balance. The high levels of catechins found in green tea help in better distribution of body fat. Therefore, you can easily take advantage of this natural source of antioxidants to eliminate toxins and succeed in your belly fat reduction program. For best effect, you can drink 2-3 cups of green tea daily.

5. Add apple cider vinegar to your diet

Apple cider vinegar has many health benefits. It lowers blood sugar and stores fat in the abdominal area. You can include 1-2 tablespoons of apple cider vinegar in your diet every day or help reduce fat. To avoid damage to tooth enamel, be sure to dilute it with water before eating.

6. Eat less sugar

Sugar is a food that must be limited to eliminate belly fat. High fructose content increases the risk of many diseases such as heart disease, obesity and diabetes. Although processed sugar is considered to be the main cause of weight gain, healthy sugars like honey can be used wisely. Similarly, when you drink tea or any liquid that you are accustomed to sweeten, it is better to gradually get used to not using sugar. In addition to sugary drinks such as aromatic sodas, keep an eye out for processed foods that often contain high levels of sugar.

7. Do not drink alcohol

Alcohol initiates the formation of belly fat and is one of its biggest helpers. Its high energy content makes alcohol a beverage if you want to reduce your waist circumference but you should avoid it. The ideal is to give up alcohol altogether. Be careful, even occasional drinks are bad for your health and weight. There is no safe dose of alcohol, even small amounts are harmful to the body.

8. Manage your stress levels

Excessive cortisol, the stress hormone, can trigger belly fat storage and stimulate the urge to eat foods that make you happy. If you often experience stressful situations, try to find time to relax and do activities of your choice. Eating appetizing or pleasurable foods during times of stress will increase belly fat. To control this appetite and meet the need for snacking, it is best to move your food choices towards healthier snacks. If possible, take 15-20 minutes of walking a day, recharge yourself with good activities and at the same time reduce your stress levels.

9. Get enough sleep

Sleep is an essential part of maintaining good health, but it also affects weight loss or weight gain. People who are sleep deprived have a higher risk of gaining weight. Adequate and quality sleep significantly helps fight excess weight and belly fat.

10. Exercise

To effectively reduce belly fat, it is necessary to adopt a healthy lifestyle along with improving diet. Regular exercise should be given priority. There are benefits to physical activity to increase heart rate and improve blood circulation. You can jog, swim, bike, run, jump rope and even dance to get in shape.

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