Losing belly fat, or belly fat, is a common weight loss goal. Abdominal fat is a particularly harmful type of fat. Research suggests strong links to conditions like type 2 diabetes and heart disease. That’s why losing that fat can have significant benefits for your health and wellness. You can measure your belly fat by measuring around your waist with a tape measure. Measurements greater than 102 cm in men and 88 cm in women are known as abdominal obesity.
Some weight loss strategies may target fat in the belly area more than other areas of the body.
Here are 6 evidence-based methods to lose belly fat.
1. Avoid sugar and sugary drinks
Foods that contain added sugars are bad for your health. Eating too many of these types of foods can lead to weight gain. Studies show that added sugar has unique deleterious effects on metabolic health. Numerous studies have indicated that excess sugar, mainly due to high amounts of fructose, can lead to the accumulation of fat around the abdomen and liver. Sugar is half glucose and half fructose. When you consume a lot of added sugar, your liver becomes overloaded with fructose and is forced to convert it to fat.
Some believe that this is the main process behind the adverse health effects of sugar. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems. Liquid sugar is worse in this regard. The brain doesn’t seem to register liquid calories in the same way as solid calories, so when you drink sugary drinks, you end up consuming more total calories. One study found that children were 60% more likely to develop obesity with each additional daily serving of sugary drinks.
Try to minimize the amount of sugar in your diet and consider cutting out sugary drinks altogether. This includes sugary drinks, sugary sodas, fruit juices, and various high-sugar sports drinks.
2. Eat more protein
Protein is perhaps the most important macronutrient for weight loss. Research shows they can reduce cravings by 60%, increase metabolism by 80-100 calories per day, and help you eat up to 441 fewer calories per day. If your goal is to lose weight, adding protein may be the most effective change you can make to your diet. Protein can not only help you lose weight, but it can also help prevent weight gain. Protein can be particularly effective at reducing abdominal fat. One study showed that people who ate more and better protein had significantly less belly fat.
Another study indicated that protein was associated with a significantly reduced risk of abdominal fat gain over 5 years in women. This study also linked refined carbohydrates and oils to increased abdominal fat, and fruits and vegetables to reduced fat. In most of the studies that found protein to contribute to weight loss, people consumed 25-30% of their calories as protein. Therefore, it is a good fork to try. Try to increase your intake of high-protein foods, such as whole eggs, fish, legumes, nuts, meat, and dairy products. These are the best sources of protein for your diet.
3. Eat fewer carbohydrates
Eating fewer carbohydrates is a very effective way to lose fat. This is confirmed by numerous studies. When people cut down on carbohydrates, their appetite decreases and they lose weight. More than 20 randomized, controlled studies have shown that low-carbohydrate diets sometimes lead to 2-3 times more weight loss than low-fat diets. This is true even when people in the low-carb groups are allowed to eat as much as they want, while people in the low-fat groups are restricted in calories. Low carb diets also lead to rapid water weight reduction, which gives quick results. People often see a difference in scale within a day or two. Studies comparing low-carbohydrate and low-fat diets indicate that a low-carbohydrate diet specifically reduces fat in the abdomen and around the organs and liver.
This means that some of the fat lost on a low-carb diet is unhealthy belly fat. Simply avoiding refined carbohydrates like sugar, sweets, and white bread should do the trick, especially if your protein intake remains high. If the goal is to lose weight quickly, some people reduce their carbohydrate intake to 50 grams per day. The body then goes into ketosis, a state where it begins to burn fat as its main fuel and appetite decreases.
4. Eat foods rich in fiber
Dietary fiber is primarily indigestible plant matter. Eating plenty of fiber can help with weight loss. However, the type of fiber is important. It seems that it is mainly the soluble and viscous fibers that have an effect on your weight. These are fibers that bind water and form a thick gel that “seals” in the intestine. This gel can significantly slow the movement of food through your digestive system. It can also slow digestion and absorption of nutrients. The end result is a prolonged feeling of satiety and reduced appetite.
A review study found that an additional 14 grams of fiber per day was associated with a 10% decrease in calorie intake and a weight loss of approximately 2 kg over 4 months. A 5-year study reported that consuming 10 grams of soluble fiber per day was associated with a 3.7% reduction in the amount of fat in the abdominal cavity. This implies that soluble fiber may be particularly effective at reducing unhealthy abdominal fat. The best way to get more fiber is to eat plenty of plant foods, including vegetables and fruits. Legumes are also a good source, as are some grains, such as whole grain oats.
5. Exercise regularly
Exercise is one of the best things you can do to increase your chances of living a long, healthy life and avoiding disease. Reducing abdominal fat is one of the amazing health benefits of exercise. It is not about doing abdominal exercises, because spot reduction, losing fat in one place, is not possible. In one study, six weeks of abdominal muscle training alone had no measurable effect on waist circumference or the amount of fat in the abdominal cavity. Strength training and cardio exercises can reduce fat throughout the body. Aerobic exercises, such as walking, running, and swimming, can significantly reduce abdominal fat. Another study found that exercise completely prevented people from regaining belly fat after losing weight, implying that exercise is especially important during weight maintenance. Exercise also helps reduce inflammation, lower blood sugar levels, and improve other metabolic problems associated with excess belly fat.
6. Track your food intake
Most people know that what they eat is important, but many don’t know exactly what they are eating. A person may think that they are following a high-protein or low-carbohydrate diet, but if they ignore this, it is easy to overestimate or underestimate their food intake. Tracking your food intake doesn’t mean you have to weigh and measure everything you eat. Following up every once in a while, for a few days in a row, can help you identify the most important areas for change. Planning ahead can help you achieve specific goals, such as increasing your protein intake to 25-30% of calories or reducing unhealthy carbohydrates.
Abdominal fat, or belly fat, is linked to an increased risk of certain diseases. Belly fat can be reduced by making lifestyle changes, such as eating a healthy diet rich in lean protein, vegetables, fruits, and legumes, and exercising regularly.
And if you plan a few minutes of walking in this icy environment?
A new study shows that taking a walk in a winter environment can boost your self-confidence.
An international team found that spending time in a snowy environment can improve people’s perception of their own bodies. While previous studies have shown that green areas, such as parks and forests, and blue areas, such as lakes and rivers, can improve body image. The new report is one of the first to link ‘white spaces’ with body self-image.
The researchers sent 87 women in small groups to a snowy forest. The participants had an average age of 24 years. Before and after taking a walk through a snowy area in the Silesia region of Poland. Each participant completed a self-appreciation form and answered a questionnaire that aims to determine the link between nature and self-compassion. The study found that spending a short amount of time in a snowy landscape, in this case around 40 minutes, had the power to stimulate appreciation of one’s own body.
“These features of natural environments are believed to limit negative thoughts related to appearance and divert attention from an aesthetic view of the body to a greater appreciation of its functionality. the study authors write in the International Journal of Environmental Research and Public Health.
Here’s why you should opt for winter rides:
Improve your mood naturally.
Nothing can match the power of fresh air and sunlight. Both are good for morale and help to overcome the winter blues. Not to mention, this breath of fresh air will allow you to clear your mind while reducing your stress level.
Sure, we like to walk for our general well-being and fitness, but burning a few extra calories is a must. Because your body is also working to stay warm, research suggests that a walk in cold weather burns more calories. So if you’re walking to lose weight, pick up the pace and start your winter walk.
Activate your immune system.
Studies have shown that walking outside in winter can wake up your immune system and reduce inflammation. All it takes is 30 to 45 minutes of moderate aerobic activity a day to increase the number of immune system cells needed to fight off winter colds.
Get energized without caffeine.
A walk in cold weather has been shown to lead to a significant energy boost that lasts for hours after the walk. So when your eyelids start to droop in the middle of the day, ditch the beer and walk briskly.
Change your body fat percentage.
During winter, our bodies work hard to stay warm. And what helps you do that is brown fat. This study shows that prolonged exposure to colder temperatures helps convert our white fat, which causes obesity, into brown fat, which has warming and metabolism-boosting properties. This is a sports challenge we can support!
Discover a different world.
There is something about a fresh snowfall or fresh air that helps us gain a new perspective. As you go on your winter hike, watch for a change of scenery. The sound of your steps. And the creatures frolicking in their warm winter coats. You could rediscover why you love your surroundings.
Winter often gives us cleaner air. The reduction of external pollutants and allergies gives us the opportunity to breathe deeply and offer our body fresh, calming and purifying breath.
fall asleep faster.
We all know that cooler temperatures help you sleep better. In addition to walking in winter, it takes less time for the body temperature to cool down. You may notice that it is a little easier to fall asleep at the end of the day. This will allow you to spend a quieter night.
5 essential rules to clean your Gua Sha
When it comes to taking care of your Gua Sha, there are some golden rules that you should always follow. By following these tips, you can keep your Gua Sha in top condition and ensure you get the most out of this amazing tool! So what do you need to know? Read on for all the details!
Gua Sha is a traditional Chinese healing technique that involves scraping the skin with a smooth, flat tool. This practice is believed to improve circulation and promote healing. If you plan to use a Gua Sha tool, it is important to clean it properly to avoid infection. Here are the five essential rules for cleaning your Gua Sha tool:
Rinse the tool with warm water after each use.
While there are many benefits to using a Gua Sha tool, it is important to properly clean it after each use. Rinsing the tool under warm water can help remove any dirt or debris that may be stuck to it. This simple step helps prevent infection and keeps the tool clean for next time.
Use a mild soap or detergent if necessary.
This helps prevent the spread of bacteria and ensures that the tool remains in good condition. A mild soap or detergent can be used to clean the tool, and it is also important to sterilize it before each use.
Avoid the use of aggressive or abrasive chemicals.
Gua Sha tools are an essential part of Traditional Chinese Medicine and can be very effective in treating a myriad of ailments. However, it is important to take care of your Gua Sha tool to ensure that it stays in good condition. To do this, avoid using harsh or abrasive chemicals to clean it. Harsh chemicals can damage the delicate surface of the tool, and abrasives can cause scratches that can dull its appearance.
Dry the tool completely before storing it.
If you have ever used a Gua Sha tool, you know that it is important to dry it completely before storing it. Here’s why: When water remains on the tool, it can cause rust and corrosion. This not only damages the tool, but can also lead to the growth of bacteria. Also, water can make the tool brittle and break more easily. By drying your tool completely after each use, you can help extend its life and prevent potential problems.
Store the tool in a clean, dry place when not in use.
The Gua Sha tool is usually made of jade or other hard, smooth stones, and can be used on the face, neck, back, and other parts of the body. This helps prevent the spread of bacteria and ensures that the tool remains effective. It is also important to store the Gua Sha tool in a safe place where it is not at risk of being damaged or lost. With proper maintenance, a Gua Sha tool can last for many years. By following these simple guidelines, you will ensure that your Gua Sha tool remains clean and safe to use.
How to choose it well?
Gua Sha is often used to treat pain, swelling, and bruising, but it can also be used preventatively or simply to enjoy the relaxing benefits of massage. When choosing a Gua Sha tool, it is important to consider the size, shape, and material of the tool. The size should be appropriate for the area you want to treat, and the shape should be comfortable to hold and handle. The material of the tools can vary, but many people prefer soft materials like jade or rose quartz. With so many options available, choosing the right Gua Sha tool can seem daunting. However, by considering your needs and preferences, you can find a tool that will help you reap the full benefits of this age-old therapy.
These 8 golden rules must be taken into account for a serene digestion
If you’re like most people, you want to avoid bloating and feel your best. But sometimes it’s hard to know what to eat and what to avoid. These are the golden rules of the diet, laid out by a dietitian, that will help you keep your tummy happy and avoid bloating.
Eat slowly and chew your food well.
As any nutritionist will tell you, there are some benefits to chewing your food slowly and completely. When you chew your food slowly, you not only prevent bloating, but also aid in the digestion process. This is because when you chew slowly, you increase the surface area of the food, which allows digestive enzymes to break it down faster and more efficiently. Also, chewing slowly allows you to savor the flavor of your food and feel more satisfied after eating.
Avoid carbonated drinks.
The carbonation of carbonated drinks can cause bloating by trapping gas in the stomach. Upset stomach and bloating are among the top reasons people cut carbonated beverages out of their diets. Dietitian Dr. Nadia Ismail advises replacing soft drinks with water or herbal teas. She also suggests consuming natural probiotics, such as yogurt and sauerkraut, to aid digestion.
Dr. Nadia Ismail says cutting out carbonated drinks is one of the best things you can do for your health. “It’s not just the sugar they contain that’s bad for your health, it’s also the carbonation. When you drink a lot of soda, you’re essentially giving yourself a constant stomach ache. If you suffer from bloating, quitting soda is a good starting point. Try replacing them with healthier alternatives and see if that makes a difference.
Eat more fiber-rich foods.
Foods like beans, legumes, and whole grains promote circulation in the digestive system, which can help reduce bloating.
Fiber helps bulk up your stool and supports regularity, which can help decrease trapped gas. Also, high-fiber foods are often high in water content, which can help soften stool and prevent constipation. If you’re not used to eating a lot of fiber, start small and gradually increase your intake to avoid digestive upset.
Avoid foods high in fat.
Fatty foods tend to stay in the stomach longer, which can cause bloating and indigestion. Additionally, fatty foods can also lead to weight gain, which can put extra strain on the stomach and intestines, exacerbating the problem. If you’re looking to avoid bloating, focus on light, easy-to-digest meals. Simplicity is often the best solution.
Don’t eat too much at one time.
When you eat more than your stomach can comfortably hold, it stretches like a balloon and your digestive muscles have to work overtime to break down the food. This can lead to fermentation and gas production, which can cause pain, cramps, and flatulence. You may also feel lethargic and bloated. Try to eat smaller meals more frequently and take time to chew your food well. You’ll be glad you did when your stomach is comfortable and flat.
It is important to make sure you get enough exercise. Dietitian Dr. Nadia Ismail explains that “Exercise helps move gas through the intestines and also relieves stress, which can contribute to bloating. She recommends getting 30 minutes of moderate exercise each day. Additionally, she advises avoiding processed foods and drinking plenty of water. By making these simple changes, you can help prevent bloating and feel happier and healthier.
Reduce stress in your life.
When we are stressed, our bodies go into “fight or flight” mode and release hormones like cortisol. This triggers changes in our digestive system, which can lead to reduced motility and increased inflammation, two factors that can cause bloating. So if you’re looking to reduce your bloat risk, it may be worth taking a closer look at your stress levels. Taking a little time each day to relax and de-stress could make all the difference in your digestive health.
Tell your doctor about the medicines you are taking.
Did you know that the medications you take can also contribute to swelling? It is right ! Even some over the counter medications can make your stomach bloated. If you suffer from bloating, it would be a good idea to take a closer look at your medication list.
Certain types of medications can cause bloating by interfering with the digestive process. For example, antibiotics kill both the good and bad bacteria in the intestine, which can lead to indigestion. Pain relievers like ibuprofen and aspirin can also irritate the digestive tract and cause bloating. If you regularly take any of these medications, ask your doctor about alternatives that don’t upset your stomach. They may be able to prescribe another medication or suggest ways to reduce side effects.
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