How to lose belly fat
There are many ways to lose belly fat here are some tips to lose belly fat fast. Belly fat is more than a nuisance that makes your clothes tight. If you have an average belly that’s normal. But excess belly fat can affect your health in a way that other fats do not.
Some of your facts are just under the skin. Another fat is very inside, around your heart, lung, liver and other organs. And ‘deeper than fat – fat called’ visceral ‘- that may be the biggest problem, even for thin people.
You need visceral abdominal fat. Damping is provided around the organs.
But if you have too much, you may be more likely to have high blood pressure, type 2 diabetes, heart disease, dementia and some cancers, including breast cancer and colon cancer. In order to reduce this problem, you have to lose belly fat.
The fat is not sitting there. It is an active part of your body, which is “a lot of bad,” says Kristen Substances Hairston, MD, professor of endocrinology and metabolism at Wake Forest Medical School.
If you gain too much weight, your body begins to store its fat in unusual places.
With increasing obesity, there are people whose regular areas for storing fat are so full that fat is deposited in the organs and heart, says Carol Shively, Ph.D., professor of pathology and comparative medicine at the Wake Forest School Medicine.
So here are some tips to stay healthy and to lose belly fat.
Aerobic exercise (cardio)
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Aerobic exercise (cardio) is an effective way to improve health, burn calories and lose belly fat.
Studies also show that it is one of the most effective forms of exercise to reduce belly fat. However, the results are mixed as if moderate or high-intensity exercise is more profitable.
Regardless of the intensity, frequency, and an amount of exercise are important. One study found that postmenopausal women lost belly fat more from all areas of aerobic exercise for 300 minutes per week compared to 150 minutes per week.
Replace some of your cooking fat with coconut oil
A bottle of coconut oil and a teaspoon.
Coconut oil is one of the healthiest fats you can eat.
Studies show that average chain fat in coconut oil may increase metabolism and decrease the amount of fat stored in response to high caloric intake.
Controlled studies suggest that it can also lead to belly fat loss.
In a study, obese men taking coconut oil per day for 12 weeks lost an average 1.8 inches (2.86 cm) from their belts without intentionally modifying their diet or routine exercise.
To increase belly fat loss it is best to take about 2 tablespoons (30 ml) of coconut per day, which is the amount used in most studies that report results.
However, note that coconut oil is still high in calories. Instead of adding more fat to your diet, replace some of the fats you are already eating with coconut oil.
Postmenopausal women who have tried yoga for 16 weeks have reported a significant reduction in visceral fat in a 2012 study. Or, if it is not a dog down any relaxation exercise, even simple deep breathing, it is possible to Key is to help lower levels of cortisol, stress hormone, which is related to belly fat.
Flat abs made easier
Belly fat is defamed by its way of handling all the equipment that does not involve a muumuu, but there is actually something much worse: When the white fat spreads in the abdomen, curled between its organs, Prepares for some serious health problems. Now we know that this type of fat, called visceral fat, produces stress hormones like cortisol cytokines and inflammatory substances called that affect the production of insulin by the body. The result is worse than being overweight.
Monitoring the intake of food and exercise
Many things can help you lose weight and belly fat, but consuming the least calories your body needs to maintain weight is the key.
Keeping a food diary or using a food line Tracker or application can help control your calorie intake. This strategy proved useful for weight loss.
In addition, dietary monitoring tools allow you to see protein, carbohydrate, fiber, and micronutrient intake. Many also allow you to record your exercise and physical activity.
Add apple cider vinegar to your diet
Drinking apple vinegar is surprisingly beneficial to your health, including reducing your blood sugar levels.
It contains a compound called acetic acid, which has been shown to reduce abdominal fat deposits in several animal studies.
In a controlled study of obese men who took 1 tablespoon apple cider vinegar per day for 12 weeks, they lost a half inch (1.4 cm) of their hips.
While there are still no other studies on humans, taking 1-2 tablespoons apple vinegar a day is safe for most people and can lead to a modest fat loss.
Pong and polyunsaturates
This is only in: fat saturated fat on more visceral fat than polyunsaturated fat, according to a Swedish study published last February. When subjects ate 750 calories every day for seven weeks, either in the form of palm oil (saturated) or sunflower oil (polyunsaturated), the former gained more visceral fat while the latter gained more muscle mass And less body fat. Know the deal: Polyunsaturated fats are those of nuts, seeds, and fish and can help you lose belly fat.
Eat plenty of soluble fiber
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The soluble fiber absorbs water and forms a gel that helps slow down the food passes through the digestive system.
Studies show that this type of fiber favors weight loss, helping you feel full, so you naturally eat less. It can also decrease the number of calories that are absorbed by food.
What’s more, soluble fiber can help fight belly fat. An observational study of more than 1100 adults found that for every 10 grams of higher intake of soluble fibers, belly fat gain decreased by 3.7% within 5 years.
Make an effort to eat fiber-rich foods every day. Good sources of soluble fiber include flaxseed, Shirataki noodles, Brussels sprouts, avocados, legumes, and mulberries.
Obese people who consumed a tablespoon of vinegar or two per day for eight weeks showed a significant decrease in body fat, particularly visceral fat, according to a Japanese study in 2009. “A theory is that acetic acid in vinegar It produces fat-burning proteins, “explains Pamela Peeke, a professor of medicine at the University of Maryland and author of a fat fight after 40.
Avoid foods that contain trans fats
Trans fats are created by hydrogen pumping in unsaturated fats such as soybean oil, margarine.
They are in some margarine and spread, and some packaged foods are also added.
These fats have been linked to inflammation, heart disease, insulin resistance, and an abdominal fat increase in observational studies and in animals.
A 6-year-old study found that monkeys ate a diet rich in trans fat obtained 33% more abdominal fat than monkeys who ate a diet rich in monounsaturated fats.
To help reduce belly fat and protect your health, carefully read the ingredients labels and stay away from products containing trans fat. Often listed as “partially hydrogenated” fat.