Belly Melting: How to Melt Belly Fat? A swollen or fat belly is much more than just frustrating, such as tight pants or the inability to fit into old clothes. Belly fat can also be harmful to your health. One type of belly fat (also called visceral fat) is a major risk factor for type 2 diabetes, heart disease and other conditions.
Many health organizations use body mass index (BMI) to classify weight and estimate the risk of metabolic disease. However, this can be misleading. This is because fat may not be evenly distributed throughout the body. Even thin people can sometimes have excessive belly fat or bloating.
Therefore, people with excess belly fat may be at high risk, even if they look thin. So, how to lose belly fat? Although it can be difficult to lose belly fat, there are a few things you can do. Here are some effective tips to lose belly fat!
How to Melt Belly Fat? Tips for Melting Belly Fat
Eat plenty of high-fiber foods
Soluble fiber It absorbs water and forms a gel as it passes through your digestive system, which helps food to digest slowly. Research shows that this type of fiber supports weight loss by helping you feel full, so you naturally eat less. It can also reduce the amount of calories your body absorbs from food.
What's more, soluble fiber can help fight belly fat. An observational study of over 1100 adults found that for every 10 gram increase in soluble fiber intake, the increase in abdominal fat was reduced by %3.7 over a 5-year period. So if you have a belly fat problem, try to consume high-fiber foods every day. Some high and soluble fiber foods:
- Flaxseed
- Noodles
- Brussels sprouts
- Avocado
- Legumes
- Blackberry
Avoid foods containing trans fats
Trans fats are fats created by pumping hydrogen into unsaturated fats, such as soybean oil. They are found in some margarines and spreads. They can also be found in packaged foods. Fortunately, however, many food manufacturers have stopped using trans fats.
Trans fats have been linked to inflammation, heart disease, insulin resistance and the formation of belly fat in a number of scientific studies. So your belly fat may be caused by foods containing trans fats.
6 yıllık bir çalışma, yüksek trans yağ içeren besinlerle beslenen maymunların, diğerlerine göre %33 daha fazla yağlanma yaşadığını tespit etmiştir. Göbek yağını azaltmak ve sağlığınızı korumak için aldığınız her ürününün etiketini dikkatlice okuyun ve trans yağ içeren ürünlerden uzak durun.
Don't drink too much alcohol
Excessive alcohol consumption can cause serious damage to your body and health. Research shows that drinking too much alcohol can also lead to the formation of belly fat. In experimental studies, excessive alcohol consumption has been found to significantly increase the risk of central obesity, the storage of excess fat around the waist. Cutting down on alcohol can help you lose belly fat. Although you don't need to give it up completely, it's good to lower your alcohol limit.
A scientific study of more than 2,000 people compared those who drank only one glass of alcohol every day with those who drank alcohol occasionally but exceeded the limit. As a result of the study, it was found that those who consumed alcohol regularly and less frequently had less belly fat than those who drank until they saw the bottom of the bottle, even if only occasionally.
Eat a diet high in protein
Protein is an extremely important nutrient for weight management. High protein intake increases the release of the satiety hormone PYY, which reduces appetite and promotes satiety. Protein also increases your metabolic rate and helps you maintain muscle mass during weight loss.
Many studies show that people who consume more protein tend to have less belly fat than those who consume less protein. So try to include a good source of protein in every meal. For example;
- Meat
- Fish
- Eggs
- Yogurt, cheese
- Whey protein
- Beans vs.
Try to reduce your stress level
Excessive stress is a factor that can trigger the adrenal glands to produce cortisol, leading to the formation of belly fat. Research shows that high levels of cortisol increase appetite and increase the rate of fat storage in the abdominal area.
In addition, women who already have a large waistline tend to produce more cortisol in response to stress. Increased cortisol can further increase belly fat. To help reduce belly fat, engage in pleasurable activities that reduce stress. The most effective methods for this are yoga or meditation.
Try to avoid sugary foods
When sugar is consumed in excess, the fructose in it begins to affect human health more and more, and this can be associated with various chronic diseases. These include heart disease, type 2 diabetes, obesity and fatty liver disease. Observational studies show an association between high sugar intake and increased abdominal fat. It is important to understand that more than just refined sugar can lead to increased belly fat. Even healthier foods, such as organic honey, should be consumed in moderation.
Other things to do to lose belly fat:
- Exercisein. Spend more time on sports.
- Reduce carbohydrate consumption (especially refined products)
- Avoid sugary drinks
- Pay attention to your sleep patterns
- Keep track of your daily calories, don't stop exercising
- Do not consume fruit juice
- Probiotic supplementation Take it
- Include it in your daily diet apple cider vinegarinclude the
- Try intermittent fasting
- Green tea for
- Change your lifestyle
Conclusion
If you manage to do all of these things, you can be sure that you won't have to worry about belly fat or belly bloating. In fact, if you can be consistent about it, you may even notice the changes in your body with your own eyes in a short time. Don't forget to share your experiences and opinions on this topic with us!
You will be interested:
Slimming Foods and Drinks | 8 Foods That Give Amazing Results
The Most Effective Slimming Teas: 6 Different Miracle!
KWhat is the Ketogenic Diet? How Many Pounds Can You Lose in 1 Month on a Ketogenic Diet?
