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 estimate your belly fat by measuring the circumference of your waist, which is easy to do at home with just one tape measure.
If your waist is 102 cm larger for men, and 88 cm for women, you have already.
Several solutions have been shown to help reduce belly fat more effectively than other areas of the body.
Here are 6 ways to reduce tested belly fat.
1. Don't eat sugar and avoid sugary drinks
Street Not very healthy. 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 fiber 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.
Summary : Too much sugar consumption can be a major cause of abdominal fat accumulation, especially sugary drinks such as soft drinks.
2. Eating more protein is an effective long-term strategy to reduce belly fat
The 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 increasing 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 amount 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, see For more ways to increase protein intake.
Tell you: Consider using coconut oil when cooking Some studies have shown that 30 mL (about 2 tablespoons) of coconut oil a day can help reduce belly fat .
Summary : Enough protein is a very effective way to lose weight. Some studies show that particularly effective proteins reduce the accumulation of abdominal fat.
3. Reduce the amount of carb consumed in the diet
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 less 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 in to 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 for patients with type 2 diabetes .
Summary : Research has shown that low-carb diets are particularly effective in removing belly fat, liver fat and other organs.
4. Eat high-fiber foods, especially soluble viscous fiber
The main food fiber is not absorbed.
People often think that eating a lot of fiber can help with weight loss.
This is true, but it is important to note that not all types of fiber are the same.
Most only soluble viscous fibers have weight loss effects.
These are fibrous substances that bind water and form a thick "lying" gel in the intestine .
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 fiber 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 fiber 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 fiber is especially effective in reducing belly fat, which is harmful to health.
The best way to add fiber is to eat lots of vegetables and fruits. Legumes, like some grains such as oats, are also a good source of fiber.
You can also try a fiber supplement like glucomannan. This is one of the best food fibers available and has been shown in many studies to help reduce weight .
Summary: Soluble food fiber has been shown to reduce the amount of belly fat, which will significantly improve the body's metabolism.
5. Exercise is an effective way to remove belly fat
There are many reasons to exercise.
This 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 has no effect on the circumference of the abdomen or the amount of abdominal fat .
That means, other exercise can also be effective.
Aerobic exercise (such as walking, jogging, swimming, etc.) has been shown in many studies to significantly reduce belly fat .
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 .
Summary : Exercise is very beneficial if you want to lose belly fat. Exercise also has many effects that bring a healthy life.
6. Keep track of the food you eat to know exactly what you are eating with the dose
What you eat is very important. This is sure everyone knows.
However, it is surprising that most people do not know what they are eating.
They thought they were eating "lots of protein," "low carb" or something, but often overestimated or too low the amount of substance they actually tolerated.
I always think that anyone who wants to optimize their diet must keep track of what they eat for a certain period of time.
This does not mean you have to weigh everything you eat for the rest of your life, but sometimes doing it for a few consecutive days can help you realize what you need to change.
If you want to increase your protein intake to about 25-30% of your caloric intake, as recommended above, just eating more protein-rich foods won't work. You need to calculate the correct amount of nitrogen and adjust accordingly so you can achieve the desired number.
Please see our articles for more calculate calories , same Help you track the food you eat.
I myself do this every few months. I weighed to measure everything I ate to see my current diet.
From there I will know exactly where I need to change so I can get closer to my goal.
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