May 4, 2022
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How to get rid of belly fat?

How to get rid of belly fat?

Abdominal fat, that is, one that is deposited in the abdomen, brings a lot of trouble to its owners. And not only because they do not like the figure, but also because of the harm to the internal organs. In particular, the risk of developing type 2 diabetes, hypertension, heart problems and even certain types of cancer and dementia is increasing. Why is it deposited there and how to deal with it?

Fat in the abdomen is often due to genetic factors – look at the figures of the mother or grandmother. It also often appears during menopause or with the development of polycystic disease. It can be affected by stress and poor sleep. It is possible to get a flat stomach, but it takes time and effort …

1. Get moving

Fat from the abdomen disappears if you engage in aerobic exercise. Running, cycling, swimming – anything that raises your heart rate will do. Studies show that 20 km of running per week is enough to return a flat stomach, and fat is burned 67% faster than in the gym.

If running doesn’t work, just walk 45-60 minutes a day. However, other exercises are also important for muscle development and metabolism acceleration.

2. Eat More Protein

If the muscles and fat cells are not working well enough, the body starts producing more insulin. And it requires fat reserves, especially in the abdomen. A protein-rich diet will help prevent this. You can eat foods with a high protein content, add it to food as an additional ingredient. The study found that overweight women who ate 30% protein, 40% carbs, 30% fat for two months lost more weight than those whose meals were 19%-55%-26%.

3. Eat polyunsaturated fats

They help build muscle, not fat! And found in nuts, seeds, avocados and fish.

4. Do yoga

Women over 45 who practiced yoga for 4 months reported a significant reduction in visceral fat, as described in a 2012 study. If yoga is not for you, you can take any calming exercises – for example, deep breathing. It is believed that after calming down, when the brain and body come to harmony, the level of cortisol decreases, the influence of stress decreases – and you no longer want to seize problems.

5. Get more sleep

Constant sleep less than 5 hours helps to accumulate visceral fat. Lack of sleep stimulates appetite and reduces the ability to resist eating delicious foods.

6. Drink green tea

It contains catechins that help burn fat. Two to three cups a day is enough.

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