Losing abdominal fat - some tips and changes to adopt
Overweight is a risk factor for a number of diseases, but the accumulation of fat around the waist is particularly dangerous for long-term health. This can cause hormonal imbalances, diabetes, cardiovascular disease, liver problems. Losing abdominal fat is essential. This is important not only for aesthetic issues, but especially for health.
However, having a flat stomach can be a complicated goal. Anyone who has encountered the problem of abdominal fat can confirm that the fight is long and severe.
The results come with a lot of work and restrictions. However, despite the efforts, sometimes the size does not get the desired shape. Why? What changes should we adopt?
Understand abdominal fat or why do we accumulate it
To speed up the process of abdominal fat loss, without drastic restrictions and hundreds of abdominal presses, change a few simple things in your daily life.
Make the changes you need
Each change affects the figure, the physical state and the spirit. Understand what your lifestyle is causing abdominal fat storage and counteracting. If until now you have not done exercises, start. If you have not followed a diet, put yourself in.
And if you have not used the stairs, forget the elevator and the escalators. Small changes help to improve the figure and boost the tone.
Carbohydrates are an essential part of the metabolic processes of the body. For this reason, do not stop them completely. Reduce their consumption by eliminating harmful sugars and favoring those that are beneficial, such as contained in fruits, vegetables, legumes and cereals.
In order to facilitate the body to treat carbohydrates, it will be necessary to consume them especially in the morning and in the middle of the day. In the afternoon and evening their consumption should be avoided. This is important for the glycemic balance, the absorption of insulin and the reduction of excess fat.
Consume more fiber
Dietary fiber is found naturally in foods of plant origin. They are part of the carbohydrate family. But unlike sugars, they are not digested. Thus, they arrive practically intact in the large intestine.
Fiber helps in the fight against overweight. They regulate the metabolism, clean the intestines, reduce the glycemic rate and control the secretion of insulin. Being slowly treated in the intestine, they regulate the peristaltic and balance the intestinal flora. In this way they reduce swelling and abdominal fat. In addition, the fibers leave the feeling of satiety, facilitate the absorption of minerals and capture excess cholesterol.
There are two types of dietary fiber - soluble and insoluble. Soluble fiber dissolves in water unlike insolubles.
Losing abdominal fat with soluble fiber
Soluble fibers attract water, retain it and thus create a special gel that slows digestion. This provides a feeling of fullness and helps to control weight. Slow digestion moderates the rise in glycemic levels. This reduces the risk of developing diabetes.
Good sources of soluble fiber are apples, oats, barley, pears, oranges, strawberries and nuts; legumes - beans, lentils and peas; cucumbers, celery and carrots; flaxseed and chia seeds.
Losing abdominal fat with insoluble fiber
On the other hand, insoluble fibers act as a laxative. This speeds up the digestion process and prevents constipation. Little affected by stomach acids, these fibers pass through the digestive tract almost intact. Thus they help the transit of the remaining food while cleaning the intestines.
Sources of insoluble fiber are whole grains, barley, brown rice, tomatoes and cucumbers; vegetables, such as cabbage, broccoli, lettuce, spinach and green beans; fruit - raspberries, strawberries, apples, pears, bananas; nuts, raisins and almost all legumes.
It should be remembered that by increasing the consumption of fiber, it is essential to hydrate doubly. Water is the best ally of the fibers.
In order to lose abdominal fat ban AGT
Hydrogenated fats are among the most dangerous foods because of the trans fatty acids (TFA) that are part of their composition. These significantly increase insulin levels in the blood. This leads to insulin resistance, which can lead to diabetes and cardiovascular disease.
In addition to the overweight that trans fatty acids cause, they act on the cholesterol level by increasing the "bad" (LDL) and decreasing the "good" (HDL). In order to lose abdominal fat and be healthy, you should exclude TFA from your menu.
Increase protein intake
Directly linked to weight control, proteins are essential nutrients for life. They play many roles in the body. Source of essential amino acids, they also participate in cell renewal. Some proteins are digestive enzymes, others form antibodies against external aggressions. Finally, they are part of the composition of certain hormones and hemoglobin.
However, we must not forget that the abuse of proteins disrupts the intestinal flora. This causes constipation and swelling of the stomach.
Do the "detox"
In order to boost the metabolism, you can try to consume fewer calories for 1-2 times a week. These are some days of "detox". The body gets rid of excess toxins and burns more fat to produce energy.
Do the exercises correctly
When we play sports, we tend to favor certain areas of the body hoping that the specific curves will disappear. Yet this strategy is not effective and in the long run is useless. Instead, use intensive exercises that require more energy. So you will lose more fat per unit of time.
Take a walk after the meal
It is not recommended to do heavy or very energetic exercises after the meal. Walking is an excellent choice for losing abdominal fat and also for better health. Walking at least an hour after the meal accelerates the burning of fat and reduces insulin levels in the blood.
Control stress levels
The stress hormones have a detrimental effect on the metabolism and cause an accumulation of abdominal fat. Sports, nature walks, spending time with loved ones help to reduce the stress level of the body.