Excess abdominal fat can lead to health problems such as diabetes and heart attack in the long run. dit Serkan Sıtkı Şahin gave 10 tips on how to dissolve belly fat.
The loss of belly fat is not only an aesthetic goal, but also a condition that significantly contributes to maintaining good health. Fat accumulated in the abdomen; It is a major risk for many health problems such as hypertension, type 2 diabetes and atherosclerosis.
Although usually a little more difficult to dissolve, belly fat is especially dangerous because it surrounds internal organs. Fat cells run the risk of circulating too much in the blood, causing high levels of triglycerides.
There is no technique that can directly measure visceral fat. Such as excess cholesterol, fasting blood sugar, high blood pressure associated with increased waist circumference, indicating the presence of fat in the organs. minor abnormalities existence. The waist circumference should not exceed 80 cm for women and 94 cm for men.
triggers many diseases
Waist size is an indicator of health: Very high waist circumference, ie the accumulation of fat in the abdomen, significantly increases the risk of cardiovascular diseases, metabolic diseases such as diabetes and the risk of cancer. It is a major risk factor for both men and women.
Belly fat surrounding internal organs is not tissue and consists exclusively of fat cells. These fat cells secrete inflammatory substances that trigger arteriosclerosis and aging. This excess belly fat also activates insulin resistance and stimulates the sympathetic nervous system, which can cause stroke or the development of aortic aneurysm.
Excessive belly fat shortens life expectancy. A man whose waist circumference increases from 90 cm to 110 cm increases the risk of premature death by 50 percent. A woman whose waist circumference increases from 70 cm to 90 cm increases this risk by 80 percent. In overweight people, the risk almost explodes. If the waist circumference is equal to 80 percent of the height, for example if a person’s waist circumference of 1.70 m is greater than 136 cm, life expectancy is significantly reduced.
Caused by bad life habits
Most of the time, this excess fat settles in the body slowly but surely and it takes years for it to settle. An inactive lifestyle, to which the stress of everyday life is added, not always balanced meals and a lack of physical activity are the biggest causes of belly fat.
Excess fat around the navel indicates poor eating habits. Belly fat is inevitable for people who eat too much, too much fat and too sweet and consume too much alcohol. This greatly increases the risk of vascular occlusion.
There is also an environmental risk factor that should not be ignored. Different foods contain pesticides and especially processed foods have different toxins. When these products are consumed excessively, all these toxic substances settle deep in the fat in the abdomen and do not separate. This environmental factor makes obese people more affected by cancer, especially due to excessive consumption of sugar, one of the fuels of cancer cells.
10 tips to lose belly fat
Here are 10 research-based tips to help you lose weight belly.
1. Choose fiber-rich foods
Fiber is one of the nutrients that helps to lose weight. In addition to increasing fullness, they absorb water and form a gel when digested, which slows down the passage of food through the digestive tract. Increasing the intake of soluble fiber together with appropriate physical activity significantly reduces the accumulation of belly fat. Some high-fiber foods that you can add to your daily diet include legumes, vegetables, seeds, whole grains, or fruits such as avocados.
2. Increase protein intake
Protein increases satiety and naturally reduces appetite. In addition, proteins help maintain muscle mass, which is very useful in the diet. Sufficient intake of quality proteins has a positive effect on belly fat. Give priority to foods such as beans, lean meats or fish in your diet to improve your protein intake.
3. Accept lower carbohydrate intake
Reducing the amount of carbohydrates you eat is beneficial for the effective melting of fat, especially belly fat. But the point is not to eliminate carbohydrates from the diet completely, but to avoid as many refined carbohydrates as possible and, for example, to consume more whole grains, vegetables and legumes. A low-carbohydrate diet contributes to fat loss with a significant effect on the abdomen.
4. For green tea
Green tea speeds up metabolism. It also helps balance blood sugar levels. The high content of catechins contained in green tea helps to better distribute body fat. Therefore, you can easily take advantage of this natural source of antioxidants to remove toxins and be successful in your belly fat loss program. For best effect, you can consume 2-3 cups of green tea a day.
5. Add apple cider vinegar to your diet
Apple cider vinegar has many health benefits. It lowers blood sugar and reduces fat storage in the abdomen. You can take 1-2 tablespoons of apple cider vinegar daily to include it in your diet or to help break down fats. Be sure to dilute it with water before consumption to avoid damaging the tooth enamel.
6. Eat less sugar
Sugar is a food that must be limited in order to remove belly fat. High fructose levels increase the risk of many diseases, such as heart disease, obesity and diabetes. While processed sugar is considered a major cause of weight gain, healthier sugars, such as honey, can be used judiciously. Likewise, when you drink tea or any liquid you are used to sweetening, it is best to gradually get used to not using sugar. In addition to sugary drinks, such as flavored lemonades, watch out for processed foods, which often contain high amounts of added sugar.
7. Do not drink alcohol
Alcohol triggers the formation of fat on the abdomen and is one of its biggest helpers. Its high energy content makes alcohol a drink that you should avoid if you want to reduce your waistline. It is ideal to give up alcohol completely. Beware, even occasional drinking is harmful to health and weight. Alcohol does not have a safe dose, even small amounts are harmful to the body.
8. Manage stress levels
Too much cortisol, a stress hormone, can cause the storage of belly fat and at the same time stimulate the desire to eat foods that will please you. If you often experience stressful situations, try to find time to relax and activities that you enjoy. Consuming tasty or enjoyable meals during stressful periods will increase belly fat. It is best to direct the choice of food to healthier snacks to control this taste and satisfy the need for snacks. If possible, take a walk 15-20 minutes a day, recharge with good activities and reduce stress levels at the same time.
9. Enough sleep
Sleep is an essential part of maintaining good health, but it also affects weight loss or weight gain. People who lack sleep have a higher risk of gaining weight. Adequate and quality sleep significantly helps in the fight against overweight and belly fat.
To effectively reduce belly fat, it is necessary to adopt a healthier lifestyle that accompanies improved diet. Regular exercise should take precedence. Physical activity has the advantage of increasing the heart rate and improving blood circulation. You can run, swim, ride a bike, run, jump rope and even dance to get in shape.