How to remove belly fat: 6 Proven Ways

To find out whether you have a problem with excess fat on the abdomen, measuring tape, measure the circumference of your waist. If you are a man, the result should not exceed 102 cm, if the woman - 88 cm. Those who figure more need to use one of these methods.

1. Do not eat sugar and avoid sweetened drinks

Refined sugar negativelyFructose and sugar: A major mediator of non-alcoholic fatty liver disease. It affects the metabolism. Sucrose is broken down in the body into glucose and fructose. If you eat a lot of sugar, fructose enters the liver in excessive amounts, the body recyclesEffect of Fructose Overfeeding and Fish Oil Administration on Hepatic De Novo Lipogenesis and Insulin Sensitivity in Healthy Men. it into fat. And he put off, according to researchConsuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight / obese humans., It is in the waist area.

Worst of sugar in this respect only liquid sugar. Sweet drinks are not registered by the brain as a cake or candy, so people can drink them in unlimited quantities. However, they significantly affect

Effects of food form and timing of ingestion on appetite and energy intake in lean young adults and in young adults with obesity. for the total caloric intake. Sweetened beverages increase the risk of obesity in children by 60%Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis..

So the first step to a flat stomach - a change in diet. Remove it from sodas, juices from the package, sugary sports drinks. But fruits leave: the pros of them overlap fructose cons. And, of course, read the labels, since sugar can lie in wait for products from which you do not expect this at all.

2. Eat more protein

Protein - the most important macro element for weight loss. It reducesThe effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight / obese men. food cravings, accelerates metabolism 80-100Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. kilocalories per day and helps eat away at 441A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. kcal less. Protein will not only lose weight, but do not dialThe role of protein in weight loss and maintenance. it back after returning to the usual diet.

studies showQuality protein intake is inversely related with abdominal fat.That people who eat more squirrelThey are much less belly fat. The experiments also confirmIntake of macronutrients as predictors of 5-y changes in waist circumference. reducing the risk of an increase in the abdomen over the next five years.

To get the desired effect, increase the amount of protein in the diet to 25-30%. This can be done at the expense of eggs, fish, seafood, beans, nuts, meat, dairy products. As an added bonus, cook with coconut oil, it also helpsEffects of Dietary Coconut Oil on the Biochemical and Anthropometric Profiles of Women Presenting Abdominal Obesity. in the fight against fat on your stomach. The recommended dose - 2 tablespoons per day.

3. Cut the carbs in the diet

Low-carbohydrate diets have proven to be more effectiveA Randomized Trial Comparing a Very Low Carbohydrate Diet and a Calorie-Restricted Low Fat Diet on Body Weight and Cardiovascular Risk Factors in Healthy Women. compared with a diet low in fat. And this is true even in cases where the participants experiment with the low-carb regime power allowed to eat as much as they want, and the group on the low-fat diet has been restricted calories.

An additional effect of low-carbohydrate diet - quick removal of water from the body. Therefore, the result will be visible on the scales just two days later. studies also prove the effectiveness of cutting carbohydrates in the diet specifically for deliveranceShort-term weight loss and hepatic triglyceride reduction: evidence of a metabolic advantage with dietary carbohydrate restriction. of visceral fat.

To reduce weight, enough to give up refined carbohydrates. If you want to lose weight fast, reduce the daily rate of carbohydrates to 50 grams per day. This will lead to a state of ketosis where the body uses as energy is fat.

4. Eat foods rich in fiber

Fiber helps in the difficult weight loss really, especially soluble fiberViscous versus nonviscous soluble fiber supplements: mechanisms and evidence for fiber-specific health benefits.. They absorb water and form a thick gel which is retained in the intestine. As a result, the movement of food through the digestive tract slows down, which gives a longer feeling of satiety and reduces appetiteEffects of isolated soluble fiber supplementation on body weight, glycemia, and insulinemia in adults with overweight and obesity: a systematic review and meta-analysis of randomized controlled trials..

One study showed that 14 grams of fiber daily reduced calorie intake by 10% and lead to lossDietary fiber and weight regulation. 2 kg over four months. In another experiment, the use of 10 grams of soluble fiber per day resulted in a decrease of abdominal fat 3.7%Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study..

Therefore, eat more vegetables, fruits, legumes, some grains, such as oats. As a supplement, you can use glucomannan - a substance from the roots of the plant konjac. This is one of the most viscous dietary fiber, which is effective for weight-loss researchBeam-shaping device for long-film angiography. It proved.

5. Train

Exercise is important not only for weight control, but also for overall health. If you want to get rid of fat on the abdomen, pay attention is not on workout at the press. studies confirmExtraction and localization by electron microscopy of an immunosuppressor fraction from Mycobacterium bovis Bacillus Calmette-Guérin (BCG).That local fat loss does not exist, twisting does not affect the volume of the stomach.

But walking, running, swimming and other aerobic exercise effectivelyThe Effect of Exercise on Visceral Adipose Tissue in Overweight Adults: A Systematic Review and Meta-Analysis. struggling with the fat in the waist area. They also help preventExercise training prevents regain of visceral fat for 1-year following weight loss. weight gain in the future. At the same time exercise reduces inflammation, lowers blood sugar and minimizeThe effect of exercise training on clinical outcomes in patients with the metabolic syndrome: a systematic review and meta-analysis. metabolic disorders.

6. Keep track of what you eat

Many have no idea what and how much they eat, and tend to underestimate or overestimate total calorific value diet and macronutrient content in it., It is necessary to weigh all the products to change this situation. Let not the end of life, but at least from time to time.

If you do not measure portions and record the number of calories, proteins, fats, carbohydrates, then you will not be able to increase protein intake to 25-30% of total calories. All you need to control the diet - this kitchen scale, attachment to fix the results and simple formula for calorie calculation in complex dishes.