How to burn belly fat quickly
Many have problems with losing weight. Getting rid of belly fat in particular is important for more than just cosmetic beauty; Visceral fat (which is hidden between the body's organs rather than under the
skin) usually tends to settle in the middle area of the body; It can cause your body to overproduce stress hormones, which can in turn affect insulin levels in the body. Thus, excess belly fat can cause
health complications, such as type 2 diabetes and heart disease. There is no way to specifically target belly fat, but both diet and exercise help burn belly fat. Knowing how to take the first step to shedding this fat will help lift your spirits and set you on the path to a healthier, more active lifestyle.
Change your diet
Cut calories. The most important part about losing weight is not to work out until you break down; It is your diet. If you burn 500 calories more than you consume from your food each day, you will lose 0.5-1 kg each week (any deficiency greater than this is
considered unsafe). There are dozens of simple changes you can make to reduce calories in your diet; Starting from replacing high-calorie salad dressings with vinaigrette, and requesting that all sauces and side salads be replaced with other types
with lower calories, through eating at the dining table instead of eating in front of the TV, excluding cheese and other additives that contain fat from salads and meals in general, and using plates Smaller, even removing whipped cream from your coffee, etc. changes.
More than protein. The body needs protein to repair damaged cells, and it plays an essential role in growth; But it can also play a role in weight loss. High-protein diets
make people feel full, and when combined with reduced carbohydrate intake, they can help you lose weight. However, it's important to remember that not all sources of protein are good for you: red meat and dairy products are full-fat, though foods rich in protein; However, it can raise the risk of heart disease. Good sources of protein:
Legumes and beans.
Skimmed or low-fat dairy products.
Eat unsaturated fats. While saturated fat causes the body to store visceral fat, causing an increase in waist size and weight gain, studies have shown that a diet rich in unsaturated
fats helps boost the production of muscle mass in the body rather than fat; Unsaturated fats can also help reduce cholesterol levels in the body and reduce the risk of stroke and heart disease. Sources of unsaturated fats:
Sun flower oil.
Eat low glycemic index foods. Low glycemic index foods (a measure of the effect of carbohydrates ingested on high blood sugar) are digested and absorbed more slowly than
high glycemic index foods, and studies have shown that when you increase your physical activity while eating them, they are beneficial for weight loss. Low glycemic index foods include the following:
Beans and lentils.
Certain types of pasta.
Avoid processed foods.
People usually eat processed foods as convenient and easy foods, but some processed foods, such as refined grains and refined sugar, increase inflammation in the body. It has also been linked to increased belly fat.
Drink green tea.
Some studies suggest that drinking green tea (and decaffeinated green tea) or taking green tea extract increases the rate of oxidation in the body and reduces fat in general. Studies have used green tea extract capsules, but dieters can get some of these benefits by drinking regular green tea.
Eat enough calcium.
Adults typically need about 1,000 mg of calcium per day to keep muscles and nerves working, which is essential for healthy bones and teeth. Calcium can also prevent the body from storing visceral fat in the abdomen. Although studies have not shown a dramatic change in weight due to increased calcium, researchers suggest that it may have a small effect in some people. Calcium requires it to be accompanied by vitamin D in order for the body to absorb it, so make sure you get enough vitamin D as well.