Stomach fat is not just a problem because it can look bad, it may look bad.
In fact, having too much fat in the stomach area is strongly linked to type 2 diabetes and heart diseases (1).
For this reason, losing belly fat is a great benefit to your health and you can help you survive for a long time.
Stomach fat is usually estimated to measure the perimeter around your waist. It can be easily done at home with a simple tape measure.
Some 40 inches (102 cm) in men and 35 inches (88 cm) in females are also known as stomach obesity.
1. Do not eat sugar and avoid sugar-sweet drinks
The added sugar is very unhealthy.Sugar is half glucose, half is fructose, and fructose can be only significant quantities of metabolism by the liver.
When you put too much sugar, the liver gets loaded with fructose and is forced to turn it into fat.
Many studies have shown that most sugar, due to fructose in most large amounts, can increase the accumulation of fat in the stomach and liver.
Some believe that this is the primary mechanism behind the harmful effects of sugar on health. This increases stomach fat and liver fats, which leads to a host of insulin resistance and metabolic problems.
In this regard, liquid sugar is also worse. Liquid calories do not get "registered" by the brain as solid calories, so when you drink sugar-sweet beverages, you eat more calories.
2. Eating more protein is a long-term strategy to reduce belly fat
When it comes to losing weight the protein is the most important macronutrient.
It is shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and helps to eat 441 fewer calories per day.
If you want to lose Weight then, adding proteins may be the only most effective change in your diet.
Not only will this help you lose, it also helps you avoid weight loss if you ever decide to quit your weight loss efforts.
There is also some evidence that the protein is particularly effective against belly fat.
One study has shown that the amount of protein and quality of consumption is related to the opposite in fat in the stomach. Who all had eaten more and better proteins had very little belly fat.
Another study showed that the protein was added to reduce the risk of stomach fat gain over a period of 5 years.
This study has also shown that refined carbohydrates and oils were associated with an increased amount of fat, but low-volume fruits and vegetables were associated with it.
3. Carbs cuts from your diet
Cutting Carb is a very effective method of losing fat.
It is supported by many studies. When people cut the carbose, their appetite decreases and they lose weight.
More than 20 randomized controlled trials have now shown that low-carb diet causes 2-3 times more weight loss than a low-fat diet.
This is true even when low-carb groups are allowed to eat as much as they want, while low fat calories are restricted and hungry.
Low carb diet also causes rapid reduction in water weight, which gives people closer to immediate results. The difference can be seen within 1-2 days.
There are also studies in comparison to low carb and low fat diet, which show that low-carb diet specifically targets fat in the stomach, and around the organs and liver.
This means that specially high proportion of fat lost on low carb diet is dangerous and disease promoting stomach fat.
Sufficient carbohos (sugar, candy, white bread, etc.) should be enough to avoid, especially if you consume your protein.
4. Eat rich foods in fiber, especially sticky fiber
Dietary fiber is mostly indispensable plant substances.
It is often claimed that eating many fibers can help in weight loss.
This is true, but it is important to keep in mind that not all fibers are made equal.
It seems that there are mostly soluble and sticky fibers that affect your weight.
These are fibers that mix with water and forms thick gel that sits in the intestine.
This gel can dramatically slow the movement of food through your digestive tract, and can slow down digestion and absorption of nutrients. The end result is long sense of perfection and less appetite.
A review study found that 14 grams of extra gram per day was associated with a reduction of 10% in calorie intake and 4 lbs (28) to 4.5 lbs (2 kg) weight loss.
In a 5-year study, eating 10 grams soluble fiber per day reduced the amount of fat in the stomach cavity (29) by 3.7%.
5. Exercise is very effective to reduce belly fat
Exercise is important for various reasons.
If you want to live a long, healthy life and avoid illness, then it is one of the best things.
List all the amazing health benefits of exercise outside the scope of this article, but exercise seems to be effective in reducing belly fat.
However, keep in mind that I am not talking about abdominal exercises. Spot loss (losing fat in one place) is not possible, and by now endless exercises of practice you will not be able to lose fat from the stomach.
In one study, 6 weeks of training had no measurable effect on the amount of fat in the waist circumference of the stomach muscles or the cavity of the stomach.
Aerobic exercise (such as walking, running, swimming etc.) causes many deficiencies in stomach fat in many studies.
6. Track your food items and find out exactly what else you are eating
What you eat is important. Very much knows it all.
However, most people do not really have any indication that they are actually eating.
People think that they are eating "high protein," "low-carb" or some other, but to a lesser extent it is estimated to be less or less.
I think that whoever really wants to customize their diet, it is absolutely necessary to track things for a while.
This does not mean that you need to measure and measure everything for the rest of your life, but it is doing it all the time and then in a row for a few days, you can help to understand that you have to make changes is required.
If you want to promote protein intake up to 25-30% of calories, as recommended above, then eating more protein rich foods will not be enough. To reach that goal you really need to measure and fine tune.
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