Obesity is a serious problem. Many men and women today are overweight. Typically, most fat accumulates in the waist area. Getting rid of belly fat is difficult. This type of fat is called visceral fat. This problem is not only aesthetic, but also medical.
It has been proven that visceral fat increases the risk of developing type 2 diabetes, heart and vascular diseases. Medical science has clear standards for determining a person's weight. For this purpose, a concept such as body mass index (BMI) is used. If it exceeds the norm, then the risk of developing metabolic diseases is extremely high.
Moreover, not only overweight people, but also outwardly thin people are at risk. The fact is that visceral fat tends to accumulate in the waist area. At the same time, the person’s legs and arms will remain thin.
Dealing with belly fat is difficult, but it can be done. The article contains 20 effective tips to help burn abdominal fat.
Eat fiber
By absorbing water, the coarse fiber from food acquires a gel-like consistency. Such a bolus of food takes longer to digest, so the feeling of hunger will not arise soon. A well-fed person will not come to the table again to have a snack. Thus, the body receives fewer calories and does not gain weight.
A study on more than 1,100 adults was conducted on this matter. It found that increasing the serving of coarse fiber by 10 g helps reduce the increase in belly fat by 3.7% over 5 years [1].
Foods containing fiber should be included in your diet daily. Its sources are flaxseed, shirataki noodles, Brussels sprouts, legumes, avocados, and blackberries.
So, fiber promotes weight loss by reducing total daily calorie intake and long-term satiety. The more a person consumes foods that contain coarse fiber, the faster he will lose weight.
Practice intermittent fasting
Intermittent fasting is a diet that includes periods of eating and fasting. Research shows that intermittent fasting can help increase both total body weight loss and fat mass loss.
One review looked at the effects of intermittent fasting, including alternate-day fasting, a method that involves a day of normal eating followed by a day of fasting. They found that alternate-day fasting for 3 to 12 weeks reduced body weight by 7% and reduced body fat by 5.5 kg.
Another small study found that eating only during an eight-hour window each day (within 8 hours a person eats their daily calorie intake and the remaining 16 hours during a fast period) helped reduce fat mass and maintain muscle mass when combined with resistance strength training. .
There are several different types of intermittent fasting, including some where you only eat on certain days of the week and others where your food intake is limited to a certain window of time during the day.
Find an option that fits your schedule and lifestyle, and don't be afraid to experiment to find what works best for you.
Conclusion:
Intermittent fasting has been shown to reduce body weight and body fat and may help maintain muscle mass when combined with resistance strength training.
Avoid trans fats
Transgenic fats are found in margarine and spreads. They can often be found in prepared foods, such as cookies and other confectionery products. The more of these harmful substances enter the body, the higher the risk of developing heart and vascular diseases.
Transgenic fats contribute to the development of insulin resistance in the body. This threatens obesity and diabetes [2].
In this regard, a study was conducted on monkeys, which lasted for 6 years. All animals that received products containing transgenic fats suffered from obesity. Moreover, fat was deposited in their abdominal area. Monkeys in the control group received foods containing monounsaturated fats. Their increase in fat around the waist was 33% lower [3].
To minimize your trans fat intake, you need to carefully read the labels of the foods you plan to eat. Most often they are listed as “partially hydrogenated fats.” Moreover, this recommendation can be called universal for people who not only want to lose weight, but also simply stay healthy.
Follow a high protein diet
Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat. In fact, several studies have found that eating higher quality protein is associated with a lower risk of developing belly fat.
One study also found that eating a high-protein diet can help maintain muscle mass and metabolism during weight loss. Increasing your protein intake can also increase your feeling of fullness and reduce your appetite and calorie intake, which can also help you lose weight.
Try including several servings of high-protein foods in your diet each day to help increase the amount of fat you burn. Some examples of protein-rich foods include meat, seafood, eggs, legumes and dairy products.
You can learn more about protein foods on this page - All about protein foods: list of products, table.
Conclusion:
Eating more protein may be associated with a lower risk of developing belly fat. Increasing your protein intake can reduce your appetite, cut your calorie intake, and preserve muscle mass.
Do not abuse alcoholic beverages
Alcohol causes irreparable harm to health. Numerous studies have established that alcoholic beverages contribute to the development of central obesity. The less often a person drinks, the slower his fat grows in the waist area [4].
One study involved about 2,000 people. All of them drank alcohol daily, but in different quantities. It was found that people who drank less alcohol gained less fat around their waist. Therefore, in order to lose weight, you need to give up alcohol or reduce its portions [5].
Drink healthy drinks
Replacing processed drinks with some healthier options is one of the easiest ways to speed up fat loss. For example, sugar-sweetened drinks such as soda and juice are loaded with calories and contain virtually no important nutrients.
Alcohol is also high in calories and in addition stimulates the appetite, which greatly increases the risk of overeating. Studies have shown that drinking both sugar-sweetened beverages and alcohol is associated with a higher risk of developing belly fat.
Limiting your consumption of these drinks can help reduce your calorie intake and keep your waistline in check. Instead, choose calorie-free drinks such as pure water or green tea.
In one small 12-week study, one group of subjects drank 500 ml of water before meals, which increased weight loss by 2 kg compared to the control group.
Green tea is another great option. It contains caffeine and is rich in antioxidants, which can help increase fat burning and improve metabolism. For example, one study of 12 adults found that green tea extract increased fat burning by 12% compared to a placebo.
Replacing even one or two servings of high-calorie drinks with a glass of water or a cup of green tea is an easy way to stimulate fat burning.
Conclusion:
Sugar-sweetened drinks and alcohol may be associated with a higher risk of gaining body fat. Green tea and water have been shown to increase weight loss and fat burning.
Eat protein foods
Protein helps control body weight [6]. Its entry into the body promotes the production of the fullness hormone PYY. This substance helps control appetite and prevents weight gain.
Protein foods speed up metabolism. Fast metabolism helps burn visceral fat. At the same time, muscle mass remains intact [7].
Protein is a well-studied nutrient. Numerous studies have found that people who consume protein foods are less likely to suffer from obesity [8]. In order to lose weight, you need to regularly eat eggs, fish, meat, dairy and fermented milk products, and legumes.
Increase your iron intake
Iron is an essential mineral that performs many vital functions in the body. As with other nutrients such as iodine, iron deficiency can affect the health of your thyroid gland. This small gland secretes hormones that regulate your metabolism.
Numerous studies have shown that low levels of iron in the body may be associated with impaired thyroid function and impaired production of thyroid hormones.
Common symptoms of hypothyroidism (low thyroid function) include weakness, fatigue, shortness of breath and weight gain. Likewise, iron deficiency can cause symptoms such as fatigue, dizziness, headaches and shortness of breath.
Treating iron deficiency can allow your metabolism to work more efficiently and can fight fatigue by promoting increased activity levels. One study found that women treated for iron deficiency experienced reductions in body weight, waist circumference, and body mass index.
Unfortunately, many people do not get enough iron from their diets. Women, infants, children, vegans and vegetarians are at higher risk of iron deficiency.
Be sure to include plenty of iron-rich foods in your diet to meet your needs for this mineral and maintain your metabolic and energy levels.
You can find iron in meat, poultry, seafood, fortified grains, leafy green vegetables, dried fruits and legumes.
Conclusion:
Iron deficiency may be associated with a thyroid disorder and can cause symptoms such as fatigue and shortness of breath. One study found that treating iron deficiency helps with weight loss.
Avoid stress
Emotional stress leads to the body producing cortisol in large quantities. This stress hormone is produced by the adrenal glands. Research shows that cortisol increases appetite and increases visceral fat [9].
In addition, fat deposits in the waist area themselves contribute to excess production of the stress hormone [10].
In order to cope with this problem, you need to spend as much time as possible doing pleasant things. Yoga and meditation can help relieve nervous tension.
On topic: 10 ways to relieve stress
List of products for proper nutrition and weight loss
What can you eat on a diet
- Meat (pork, beef) - you can eat whatever you want - loin, neck, ribs. Steaks and kebabs are welcome.
- Fish (red and fatty, salmon, trout)
- Bird
- Eggs
- Green vegetables (cabbage, asparagus, broccoli, green peas, cucumbers, spinach)
- Mineral water
- Dry wine
A sample menu might look like this
Breakfast
- Scrambled 2 eggs with bacon
- Black coffee without milk and sugar
Dinner
- Steak with vegetables
Dinner
- Fish and vegetables
What not to eat on a diet
- Flour and sweets (including bread, pastries, confectionery, sweets, chocolate, etc.)
- All cereals
- Potato
- Beer
- Sweet and semi-sweet wines
- Alcoholic cocktails
- Juices
- Soda (sweet)
- Pasta
- Fruits
- Berries
- Watermelons and melons
The basic principle of the diet: we eat everything that runs, flies and swims, and also grows in the garden, except berries. It is very simple and not difficult, you will never feel hungry on such a diet, and excess weight will gradually disappear.
Diet without counting calories
The main advantage of this diet is that there is no need to count calories. As the great champion trainer Vince Gironda said: “Stop counting calories and start counting carbs!” And this man knew what he was talking about.
3. The third part of the plan is training. Remember, it’s not so important which workouts you choose, the main thing is to expend calories to the maximum.
Fat burning workouts for girls
Choose any direction with maximum physical activity
- Workouts in the gym
- Bike
- Race walking or running (not if you weigh more than 80 kg, otherwise your knees may suffer)
- Aerobics and fitness
- Swimming
The most effective method of losing fat is training in the gym with minimal rest time and light weights. Rest between approaches is 15-20 seconds, as well as between sets. The workout should last 45 minutes. You should aim to do the maximum amount of work in the gym in the minimum amount of time.
4. The fourth part of the plan is, if possible, helping the body in the form of various supplements. But this is only at will and if you have available funds. I would recommend including such an effective complex as HB-control. It contains many components that greatly facilitate the burning of fat in the body, but its cost is quite high. You can get acquainted with the HB-control complex on our website.
To ease the work of the heart during training, you can take a course of Asparkam, which is sold in any pharmacy at a cost of 50 to 200 rubles for 50 tablets. It is taken 1 tablet 3 times a day after meals for 3 months.
Be sure to buy a vitamin-mineral complex of your choice.
Play sports
Cardio training is necessary to burn fat. Performing aerobic exercise allows you to lose weight faster. Numerous studies confirm this fact. Although to this day, debate continues regarding the intensity of training. Some scientists argue that you need to perform exercises at a fast pace, while others believe that you can limit yourself to an average speed. However, on one point the opinions of researchers agree. This applies to the duration of the workout. The longer a person exercises, the faster he loses weight.
Menopausal women took part in the experiment. It was found that those women who performed aerobic exercise for 300 minutes a week lost weight faster. The control group included a group of women who exercised for 150 minutes per week [12].
Refusal of carbohydrate foods
Nutritionists recommend reducing the consumption of refined carbohydrates, that is, those that are absorbed very quickly. However, you should not completely abandon such products. They need to be replaced with foods containing complex carbohydrates. Studies show that such diets help quickly get rid of fat deposits [13]. In addition, the risk of developing type 2 diabetes mellitus is reduced several times.
The famous Framingham Study showed that people who consumed complex carbohydrates had 17% less abdominal fat compared to those who preferred foods with quickly digestible sugars [14].
Sources of “correct” carbohydrates include legumes and whole grains (buckwheat, oatmeal, brown unprocessed rice), and vegetables.
Try high-intensity interval training (HIIT)
High-intensity interval training, also known as HIIT, is an exercise that combines quick bursts of activity with short recovery periods to keep your heart rate elevated.
Research shows that HIIT can be incredibly effective in burning subcutaneous body fat and promoting weight loss.
One study found that young men doing HIIT for 20 minutes three times a week lost an average of 2kg of fat over a 12-week period, even without making any other changes to their diet or lifestyle. They also experienced a 17% reduction in belly fat, as well as a significant reduction in waist circumference.
HIIT can also help you burn more calories in a shorter period of time compared to other forms of cardio. According to one study, doing HIIT helped people burn 30% more calories than other forms of exercise, such as cycling or jogging, in the same amount of time.
To get started with HIIT, try alternating between walking and running or sprinting for 30 seconds at a time. You can also alternate an exercise called burpees (see video below) with a short rest period.
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Conclusion:
HIIT can help increase fat burning and burn more calories in a shorter period of time than other forms of exercise.
Replace cooking fats with coconut oil
Coconut oil is a healthy fat. It has been experimentally proven that it helps speed up metabolism and get rid of excess weight faster. It was found that fat deposits in the waist area begin to burn first [15].
One of the studies involved men with visceral obesity. They took coconut oil every day for 3 months. No other changes were made to the diet. During the experiment, their waist circumference decreased by almost 3 cm. It is noteworthy that the study participants also did not engage in sports [16].
Since coconut oil itself has a high calorie content, nutritionists recommend not just adding it to your usual diet, but replacing some other fats with it.
Increase your cardio
Cardio exercise, also known as aerobic exercise, is one of the most common forms of exercise and is defined as any type of activity that increases your heart rate.
Adding cardio to your daily routine can be one of the most effective ways to increase the amount of body fat you burn. For example, one review of 16 studies found that the more aerobic exercise people did, the more belly fat they lost.
Other studies have shown that aerobic exercise can increase muscle mass and reduce fat on the belly, sides, and throughout the body. Most studies recommend 150 to 300 minutes of moderate to vigorous exercise each week, or about 20 to 40 minutes of cardio each day.
Running, walking, cycling and swimming are just a few examples of some cardio exercises that can help burn fat and lose weight.
Conclusion:
Research shows that the more people do aerobic exercise, the more belly fat they lose. Cardio exercise can also help reduce your waist circumference, reduce body fat throughout your body, and increase muscle mass.
Avoid sugary drinks
The sweetness in such drinks is provided by fructose. This component promotes the deposition of belly fat [19]. In addition, scientists have found that fat accumulates not only in the waist area, but also in the liver area. These findings were based on a 10-week study of people who drank soda every day [20].
Kilocalories from the liquid are absorbed into the blood instantly. The body does not process them, but transfers them to fat reserves. Therefore, such drinks are even more dangerous than confectionery.
In order to lose weight you need to avoid consuming any form of sugar. This applies to soda, sweet tea, punch, and alcoholic cocktails.
Yoga for burning fat
Yoga will strengthen the abdominal muscles and improve metabolic processes. It can be practiced every day.
It is important to consider that yoga is, first of all, joint stretching. Therefore, it is not recommended for people with hernias and other spinal problems.
An instructor will help you perform the exercises correctly and safely. If you start practicing yoga on your own, you can seriously damage your joints and internal organs.
Basic yoga poses for reducing belly fat (all poses are performed 5 times):
- Cobra pose . You need to lie on your stomach, straighten your legs, lean on your palms, take a deep breath and slowly stretch your head up, arching your spine. After reaching the maximum point, they freeze for 15 seconds. As you exhale, return to the starting position. Rest for 10 seconds.
- Plank. Lie on the floor, rest on your palms and rise up, as if for push-ups. Your palms should be under your shoulders. The body is stretched so that all its points are on the same line. Plank for 30 seconds. - 1 min.
- Boat pose. Sit on the floor with your back straight and legs bent. The straight back is slightly tilted back, the straight legs are raised to the same level and clasped with the palms under the knees. Stay in this position for 30 seconds.
- Bow pose. Lying on your stomach, raise your knees and clasp the outside of your feet with your hands (you can cross them). The maximum time spent in the pose is 30 seconds.
It is important not to stop breathing while in poses.
Get more rest
Full and high-quality sleep is necessary for every person who wants to stay healthy. Scientists have found that people suffering from insomnia gain weight faster [21].
The global study, which lasted 16 years, involved 68,000 women. Those participants who slept less than 5 hours a day gained weight faster [22].
A condition known as sleep apnea, where breathing becomes irregular at night, is also associated with excess visceral fat [23].
Eat fatty fish
Fatty fish are a source of Omega-3. These polyunsaturated acids are necessary for the body, as they allow it to better resist various diseases. There is evidence that Omega-3 helps to lose weight, namely, to get rid of visceral fat.
Numerous studies have been conducted on adults and children suffering from fatty liver disease. It was found that taking fish oil supplements can help get rid of this disease [25].
To more effectively control your body weight, you need to eat 2-3 servings of fatty fish per week. Experts recommend including mackerel, sardines, anchovies, herring and salmon in your diet. If this is not possible, then you need to take Omega-3 in food supplements.
Add probiotics to your diet
Probiotics are a type of beneficial bacteria found in your digestive tract that improve many aspects of health. In fact, the bacteria in your gut have been shown to play a role in everything from immunity to mental health.
Increasing your intake of probiotics from foods or through supplements can also help increase fat burning and keep weight under control.
One review of 15 studies found that people who took probiotics had significantly greater reductions in body weight, body fat percentage, and body mass index compared to those who took a placebo.
Another small study found that taking probiotic supplements helped people following a high-fat, high-calorie diet prevent fat and total body weight gain.
Certain strains of Lactobacillus probiotics may be particularly effective for weight and fat loss. One study of 28 people found that eating yogurt containing Lactobacillus fermentum or Lactobacillus amylovorus bacteria was associated with a 3-4% reduction in body fat.
Taking a probiotic supplement is a quick and easy way to get a concentrated dose of probiotics every day. Additionally, you can try adding probiotic-rich foods to your diet, such as kefir, yogurt, tempeh, natto, kombucha, kimchi, Swiss cheese, and sauerkraut.
Conclusion:
Taking probiotic supplements or increasing your intake of probiotics from food sources may help reduce body weight and body fat percentage.
Consume apple cider vinegar
Apple cider vinegar is known to not only help you lose weight, but also help lower blood sugar levels [26]. This is possible thanks to the acid it contains.
The study involved men who consumed a tablespoon of vinegar (15 ml) per day. They were observed for 12 weeks. During this time, their waist circumference decreased by 1.4 cm [27].
However, you need to drink vinegar in diluted form. If you do not dilute it with water, your tooth enamel may be damaged.
Weight loss plan for girls and women
1. Normalize hormonal balance. If you suspect a problem with the thyroid gland or you know for sure that you have hypothyroidism, then you need to drink a complex that will bring your thyroid gland in order. We buy Thyroid Balance and take 1 tablet in the morning. This will normalize metabolism and getting rid of fat will become much easier.
2. The most important part of the plan is the diet. 80% of your success is proper nutrition. I'm already tired of proving to women that if they want to look good, they need to eat right. The diet, which, in my opinion, is considered the best, and which people have followed throughout the entire existence of the human race, and changed in the 20th century with the advent of refined carbohydrates, is so simple that it would be a crime not to follow it.
All you need in nutrition is meat (and fattier ones, the hormonal system will only thank you, as well as skin and hair, which will really like your new culinary preferences), fish, fermented milk products (just not milk, better ayran or kefir, sour cream) , poultry, as well as an unlimited amount of green vegetables. It is better to temporarily forget about fruits during a diet. When you get your body in order, you can return them to your diet.
Use probiotics
Probiotics refer to bacteria that are beneficial to humans. They are found in some foods and food additives. Taking probiotics helps normalize intestinal microflora and improve digestion.
Scientists have found that different types of bacteria have different effects on a person's weight. If you achieve a certain balance, you can quickly get rid of excess body weight. Lactobacilli promote weight loss: Lactobacillus fermentum, Lactobacillus amylovorus [28] and especially Lactobacillus gasseri [29].
Prebiotics may contain various bacteria. Therefore, before purchasing, you need to make sure that the right supplement has been selected.
