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Discover their 15 proven ways to lose belly fat.
Losing fat around the abdomen can be a battle. In addition to being a risk factor for various diseases, excess belly fat can affect people’s spirits.
Fortunately, several strategies are especially effective in reducing the size of the waistband. If you dream of having a flat stomach, this article may be just what you need.
Here are 15 science-backed methods to achieve your goal of a flat stomach.
The fat lodged in the abdominals is one of the most difficult to lose, this occurs when you overeat or do not eat healthy food.
For this, you must increase the consumption of fruits, vegetables, proteins, among other foods that will help you reduce the fat that accumulates in your abdomen.
In addition, if you want to obtain better results you will have to implement physical exercise, weights and reduce the levels of calories you consume.
For this reason, below you will see a list of 15 methods that you can apply to reduce fat in your body and define your abs.
It is a well-known fact, you need to cut calories to lose pounds. The most common premise is to maintain a daily intake of 500 to 1,000 calories to expect to lose approximately 1-2 pounds (0.5-1 kg) per week.
However, exaggerated restriction of calorie intake can backfire. Eating too few calories can cause a significant decrease in your metabolic rate or the number of calories you burn daily.
Note: According to the Center for Disease Control and Prevention (1), the consumption of calories does not translate into eating less, it is about substituting foods with a higher caloric intake for those that have fewer calories but are equal in nutritious.
Therefore, it is important that you do not restrict your calorie intake too much or for too long.
Soluble fibers absorb large amounts of water and slow down the passage of food through the digestive tract.
Note: According to a publication by Anales Venezolanos de Nutrición (2), it is shown that the consumption of soluble fiber makes food stay in the stomach for longer, causing it to expand and make you feel full.
Also, soluble fiber can decrease the number of calories the body can absorb from food.
By eating soluble fiber, fat is also less likely to accumulate around the organs, reducing waist circumference and the risk of various diseases.
Good sources of soluble fiber include oats, flax seeds, avocados, legumes, Brussels sprouts, and blackberries, among others.
Probiotics are live bacteria, it has been suggested that they play an important role in weight loss and maintenance.
Overweight and obese people have been shown to have different compositions of gut bacteria than normal-weight people, which can influence weight gain and the distribution of abdominal fat.
You should know: A study published by the journal Nutrition Hospital (3), ensures that a regular intake of probiotics can change the balance towards beneficial intestinal flora, reducing the risk of weight gain and accumulation of fat in the abdominal cavity.
Some strains of probiotics are particularly effective in reducing belly fat. These include:
Certain foods contain probiotics such as some types of yogurt, kefir, tempeh, kimchi, and pickles.
Important: There are also a wide variety of probiotic supplements available. However, these supplements usually contain multiple strains of bacteria, so be sure to choose one that contains at least one of the strains listed above.
Doing cardio, or aerobic exercise is a great way to burn calories and improve overall health. In addition, studies have shown that it is very effective in strengthening the midsection and reducing the abdomen.
Note: To lose belly fat, 150-300 minutes of moderate to high-intensity aerobic exercise is recommended weekly, which translates to approximately 20-40 minutes per day.
A study published by the Chilean Medical Journal (4), ensures that exercise and physical activity help burn and lose abdominal fat, especially in people with obesity.
Muscle loss is a common side effect of dieting. This can be detrimental to your metabolic rate, as the loss of muscle decreases the number of calories you burn daily.
Doing resistance exercises regularly can prevent this loss of muscle mass and, in turn, help maintain or improve metabolic rate.
On the other hand, resistance training in the abs can be especially effective in toning the midsection and reducing the size of the waist.
You should know: Performing standing exercises can benefit your health more than performing the same exercises while sitting or using weight machines. By standing, you activate more muscles to maintain balance and support your weight. Therefore, you will expend more energy while exercising.
A combination of diet and exercise is probably the most effective way to achieve weight loss and improve overall health.
Brisk walking for 30-40 minutes (about 7,500 steps) per day has been linked to a significant reduction in dangerous belly fat.
Monounsaturated fatty acids are liquid at room temperature and are typically classified as “good fats.”
Important: Studies published by the Journal of the Faculty of Medicine of the National University of Colombia (5), show that diets high in monounsaturated fatty acids can prevent the accumulation of fat in the abdomen, the most dangerous type of fat.
The Mediterranean diet is an example of a diet rich in monounsaturated fatty acids, and it has been linked to many health benefits, including a lower risk of central obesity.
Note: Some of the foods rich in monounsaturated fatty acids are olive oil, avocados, nuts, and seeds.
Limiting your carbohydrate intake has been shown to have powerful health benefits, especially for weight loss, as well as helping to burn visceral and abdominal fat.
To highlight: Studies published by the Latin American Archives of Nutrition (6) show that low-carbohydrate diets burn the fat that lodges around the organs (visceral fat) and causes your waist to expand (abdominal fat).
Some studies also suggest that you can significantly improve metabolic health and reduce the abdomen simply by replacing refined carbohydrates with carbohydrates from unprocessed, that is, whole foods.
Additionally, people with higher intakes of whole grains are 17% less likely to have excess belly fat than those who eat diets high in refined carbohydrates.
The vinegar apple cider is linked to several impressive health benefits, most of which are mainly attributed to its content of acetic acid.
You should know: An investigation carried out by the journal of Bioscience, Biotechnology, and Biochemistry (7), in obese men, showed that taking a tablespoon of apple cider vinegar every day for 12 weeks reduced their waist by 0.5 inches (1.4 cm), on average thus managing to lose 1.8 kilos.
This is because apple cider vinegar is known for its digestive and cleansing actions, which may be responsible for helping to lose abdominal fat or body fat while helping the body maintain gastrointestinal health at the same time. stop.
Tip: If you want to improve your lifestyle and accelerate the decrease in abdominal fat, we recommend you dilute 2 tablespoons of apple cider vinegar in 1 glass of water and take it on an empty stomach. This will help you lose fat and improve the health of your body by helping to control cholesterol, triglyceride, and blood glucose levels.
There are at least three ways that water can help you achieve a flat stomach. First, it helps you lose weight by temporarily increasing your metabolic rate. Drinking water can increase your total energy expenditure by up to 100 calories per day.
Second, drinking water before meals can make you feel fuller, so you will ultimately eat fewer calories. Third, it can help relieve constipation and reduce belly bloating.
A study carried out by The American Journal of Clinical Nutrition (8), concluded that drinking plenty of water helps reduce weight in obese people, this is because the abundant intake of this liquid accelerates the metabolism, in addition to being a simple action that you can do from home or your workspace.
Tip: It is suggested to drink a large glass of water before each meal. This can help get your metabolism going so you can burn more fat. This increases your metabolism causing you to eat less food, this will help you lose weight and improve your lifestyle from home.
Protein is the most important nutrient when it comes to weight loss. The body burns more calories to digest protein than it does for fat or carbohydrates. Therefore, a high protein diet can represent an extra 80 to 100 calories burned per day.
Protein-rich diets also reduce appetite, make you feel full, and help retain muscle mass during weight loss, according to a study conducted by the International Journal of Obesity (9), where the benefit is also evidenced in eating breakfast with protein as this increases satiety during the day and helps the body eliminate body fat with obvious results in a short time.
Note: People who eat more protein have a slimmer waist than those with lower protein intake, especially in women. The amount of protein needed depends on many factors, including age, gender, and activity level.
In general, you should aim to get 20-30% of your calories from protein based on your daily intake. This can be easily accomplished by incorporating a protein source at each meal.
Intermittent fasting is an eating method that alternates between eating and fasting for specific amounts of time.
Note: The most popular intermittent fasting approaches call for a 24-hour fast two to four times a week or a 16: 8 fast, where the time between meals is restricted to eight hours each day, often between lunch and dinner.
Usually, this causes fewer calories to be consumed without having to consciously think about it.
To highlight: According to a study conducted in women, published by the International Journal of Obesity (10), intermittent fasting is a healthy way to lose fat, however, it should be maintained for at least 6 months for best results.
Although intermittent fasting has only been shown to be effective for daily calorie restriction for abdominal fat loss, many people find it easier to stay on intermittent fasting than traditional weight-loss diets.
It is generally recommended to eat fatty fish once or twice a week. Fatty fish is very healthy and rich in long-chain omega-3 essential fatty acids and good quality protein.
You should know: An investigation carried out by the Journal of the International Society of Sports Nutrition (11), determined that the intake of oily fish or fish oil naturally and healthily reduces the fat mass present in the abdomen.
Likewise, the researchers assure that the consumption of these foods reduces salivary cortisol.
Cortisol is a hormone that is released in times of stress and anxiety, this can trigger episodes where you want to eat more food to relieve pressure and stress.
Additionally, protein has been shown to help with weight loss, and studies have suggested that omega 3 fatty acids may also help reduce fat accumulation in the liver and abdominal cavity.
Tip: If you don’t like eating fatty fish, you can get long-chain fatty acids from fish oil or fish oil supplements.
Added sugar is linked to most of the common illnesses in today’s society, including heart disease, type 2 diabetes, and fatty liver disease.
The intake of added sugar is too high in most societies, and Americans eat about 15 teaspoons of added sugar a day.
Note: Research published by the journal Primary Care Pediatrics (12) has shown a direct link between high added sugar intake and increased waist size, especially in people who drink sugary drinks.
Added sugar is hidden in many foods, so it is very important to read ingredient lists for foods.
Unsweetened coffee and green tea are among the healthiest beverages in the world. Drinking coffee has been shown to increase the number of calories burned by about 3-11%.
Important: Research published by the journal Nutrients (13) has shown that drinking tea or ingesting green tea extract supplements increases fat burning by up to 17% and calorie expenditure by 4%. This includes green tea, black tea, and oolong tea.
Most importantly, some studies in animals and humans have shown that drinking coffee and tea can decrease the risk of accumulation of belly fat, helping to reduce the size of the waist.
The best dietary advice anyone can give is to base their diet on eating more whole, single-ingredient foods.
Note: Whole foods are loaded with nutrients like fiber, water, vitamins, and minerals, making them the best for losing weight, increasing satiety and energy levels, while reducing stress, all the way healthy.
This makes it very difficult to abuse what you eat, plus some of these foods even have their benefits to prevent weight gain.
Tip: Try to eat lots of whole grains, nuts, legumes, fruits, vegetables, healthy fats, dairy products, fish, and raw meat.
Alcohol contains seven calories per gram, which partly explains why alcoholic beverages are often high in liquid calories.
For each ounce, beer contains a similar number of calories as a sugary soda, while red wine contains twice as many calories for each ounce.
You should know: An investigation carried out by the European Journal of Clinical Nutrition (14), determined that, although moderate consumption of alcohol is unlikely to affect weight gain, excessive alcohol consumption is related to weight gain, especially around the midsection.
If you want a flat stomach, you should try to reduce or eliminate alcoholic beverages.
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