Dark Mode
Wednesday, 06 July 2022
How To Lose Belly And Body Fat Easily

Fitness

How To Lose Belly And Body Fat Easily

July 6, 2022

 

For so many people in quarantine, the numbers vary by size, but that's okay. This is natural. There have been many changes over the last two years, and with constant change, the body has changed. 

image

From a health perspective, tummy fat is a common problem. "We know that abdominal fat increases the risk of insulin resistance and diabetes, cardiovascular disease, stroke, and even colorectal cancer, regardless of body weight.

Tummy fat is also a risk factor for "metabolic syndrome," which includes conditions such as high blood pressure, blood sugar, and cholesterol-even if you're young, it adds (and helps you control weight and metabolism. If you have any problems, it's worth it) Ask your doctor to monitor your thyroid hormones to make sure your levels are healthy).


In some cases, cutting tummy fat can be even more difficult for women. First, women tend to have a higher percentage of body fat than men. In addition, especially during menopause, hormone levels drop and metabolism slows down, making it easier for tummy fat to accumulate. Losing tummy fat can lead to minor changes, such as increasing the whole meal with each meal or planning a meal in advance with dietary tools. And, of course, there are bigger holistic habits, such as how much alcohol you drink and how you can cope with the stress you eat.

image
1. Be sure to eat protein, fiber, and healthy fats.
Perhaps the best way to reduce tummy fat is to minimize processed foods, especially refined carbohydrates and sugar. For clarity, this doesn't mean you should never eat what you like (cough, pizza), but a study published in the Journal of Nutrition shows that carbs lead to fat loss rather than fat. I discovered that there is a possibility. Due to its low carbohydrate content, we want to add protein, whole grains, and healthy fats to our diet.

You will also want to increase the amount of fiber. "This is especially important for weight management, risk of chronic illness, and gastrointestinal regularity,Fiber, especially prebiotic fibers, ultimately helps optimize the biological environment of the gastrointestinal tract by providing fuel for survival and prosperity in the body's probiotics," he said.

Adds. Leads in a plant-based diet that contains a lot of whole grains (a recently published study compared a small increase in waist circumference compared to a diet full of refined grains such as white bread and pasta. increase). For probiotics, London recommends that many fermented foods such as miso, tempeh, kimchi, and artichokes include asparagus and bananas for prebiotic fibers. You can get bored with healthy proteins such as crustaceans, nuts, seeds, beans, lentils, chickpeas and peas.


2. Reduce alcohol.

If you regularly use a few drinks during your meal or after each day, it is worth visiting again. According to Dr. Akhunji, too much alcohol is associated with abdominal fat. She says, "You can see it just by adding alcoholic beverages a day."

This does not mean that you should not drink to celebrate the opportunity. It also does not mean that you should not drink a glass of wine at dinner. Studies have shown that quantity is everything to reduce tummy fat, and the healthiest way is to drink up to two glasses of wine, cocktails, or other alcoholic beverages each time. Related: The bar is open but stays calm after the pandemic

image

3. Eat more often.

To keep your metabolism going, London suggests that you should eat consistently every 3-4 hours or so (this means you shouldn't skip meals, especially breakfast To do!). Make sure your meals and meals are regular, she says. And snacks should be especially rich in protein and fiber. It's time to get the nuts and seeds out, so I'm really happy between the meals. There are some contradictory studies on whether eating smaller and more frequent meals really contributes to weight loss, but London believes that consistency is important. This keeps you in a healthy routine and does not recommend you overeating at night, for example if you skip lunch.

4. Drink plenty of water.


Proper hydration is always important to your health. "There is no direct relationship between water and weight loss, but to keep you properly hydrated, to wake up from temperature to digestion, to stay energetic, and to hydrate smoothly in your body. It helps, "says London.

There is no "custom" hydration goal as everyone's body and weight are different. For most people, it is usually advisable in London to drink 9-12 glasses of 8 grams of water (but including coffee and tea) per day. When exercising, add 2-3 cups of water. You can also rehydrate by eating more water-filled fruits and vegetables.

image

5. Plan your meal.


Preparing a meal is not just about keeping it organized. It keeps you focused on eating the food you give and providing the key nutrients you need. If you're not the one who wants to eat the same thing every day, or voluntarily give up when you eat, that's fine. “Identify some foods that you know you can cook, even if you're tired, stressed, or completely overwhelmed,” says London. Then put the ingredients from the dish in the pantry and fridge so that you can follow the plan.

If you want to lose weight, don't feel that you have to be less regulated in your diet and meals. Translation: You really don't have to skip desserts! Try to avoid hidden sources of sugar, such as ready-made smoothies and other sweet drinks, as well as pasta sauces and dressings. This leaves more room for enjoying real desserts, says London.

6. Eat a conscious meal.

You keep in mind to prepare food, but you should follow the same thoughtful approach as you actually eat. It can reduce stress and stress absorption. The goal of a conscious diet is not to lose weight or lose fat, but a 2017 study found that it was a healthier way to enjoy a diet and probably to maintain a healthy weight. It turned out to be related. This is mainly because you slow down, listen to hunger instructions, and make more careful dietary choices if you eat thoughtfully.

“Take a deep breath before eating a snack or meal for the first time, eat slowly and undisturbed, and agree with your body's sensations when you eat,” says Dr. Akungi. Using this method may not have the effect of reducing belly fat, but it does have a positive effect on digestion and mental status.

image

7. Work on regular exercise and sleep routines.

It's not just about dieting options. As you can imagine, exercise is an important factor in reducing tummy fat. But abs exercise isn't the only way to fight tummy fat. It's better to exercise regularly, just like eating, so you can find a niche in the fitness world without having to do the exact same routine, but do it every day. "It's important to include a combination of aerobic exercise and strength training as part of your repertoire, for the benefit of physical activity and to help you fall asleep and stay asleep," says London. increase. Related: 11 Ways to Determine Your Sleep Schedule

London also adds that sleep is more important than you think to manage weight and reduce the risk of heart disease. “Changes in sleep patterns can also be associated with hormonal changes, so a combination of strength training and aerobic exercise can help you gain lean body mass by gradually increasing your activity levels. , Burns more energy at rest and contributes to improvement. Sleep quality, "he says. In this way, you can get what you need for 7-9 hours at night.

8. Control stress caused by diet and other health problems.

It's no secret that dietary stress is one thing, but keeping stress levels low is a priority for healthy weight management. As mentioned above, stress hormones such as cortisol can contribute to tummy fat. “Chronic increases in the hormone cortisol can lead to sleep disorders, weight gain, weakness, mental turmoil, mood swings, anxiety, and malaise.