In the light of current scientific data, we know that lubrication occurring in the navel region reduces the quality of life and life expectancy by causing the emergence of various chronic diseases.
This form of lubrication, which we encounter especially in men due to sex hormones, concerns some women before menopause and many women after menopause. So, what should be done to melt the belly fat?
In this article, I will give you 15 effective ways to get rid of belly fat.
1. Prefer Soluble Fiber Foods
Research has shown that eating foods containing soluble fiber helps provide a feeling of satiety. This contributes to weight loss by reducing the number of calories entering the body.
Based on this information, you should be careful to consume high-fiber foods every day. The highest fiber foods include flaxseed, oats, Brussels sprouts, radishes, broccoli, sweet potatoes, carrots, apples, avocados, figs, legumes, and blackberries.
2. Don’t Eat Foods Containing Trans Fat
To explain it briefly, what is trans fat; We can say that it is formed by the hydrogenation of unsaturated fats. Some margarines and packaged foods contain trans fats.
Various studies have been associated with trans fats, inflammation, heart disease, insulin resistance, and abdominal lubrication. Also, keep in mind that “hydrogenated vegetable oil” may appear on food labels instead of “trans fat”.
3. Restrict Alcohol Consumption
It is known that there is no such thing as alcohol that does not gain weight. Many studies show that currently high alcohol can cause your abdomen to become lubricated. Therefore, alcohol consumption should be limited (1).
14.Eat Protein Containing Food
Protein is an essential nutrient for weight control. A diet model prepared with high protein foods will keep you filled for longer. Protein also increases metabolic rate and prevents muscle loss during weight loss.
Many observational studies; revealed that those who consume more protein have less fat than those who follow a lower protein diet in the abdomen. Make sure that every meal contains protein-rich foods such as meat, fish, eggs, milk, whey protein (protein powder) or beans.
5. Learn What Stress Management
Stress triggers the adrenal glands and causes the production of cortisol, also known as the stress hormone. Studies have shown the relationship between high cortisol hormone and appetite. High cortisol levels may increase your appetite and cause fat storage in the abdomen (2).
Methods such as yoga, pilates or meditation learn stress control activities and make them a part of your life (3). Overcoming stress will help you counteract the fat in your belly area.
6. Avoid Sugary Foods
It contains two monosaccharides called sugar, glucose and fructose. Excessive sugar consumption; It is associated with chronic diseases such as heart disease, Type-2 diabetes, obesity and fatty liver.
In your daily diet, you should be careful to consume foods containing table sugar, as well as foods containing natural sugar such as honey, molasses and fruit.
7. Do Cardio / Aerobic Exercise
With aerobic movements, it is possible to effectively reduce belly fat. Cardio training is one of the most effective exercise methods for melting abdominal fat. But remember, the frequency and duration of your exercise program is more important than its intensity!
8. Limit your carb intake
Some research shows that replacing refined carbohydrates with unprocessed starchy carbohydrates (complex carbohydrates) can improve metabolic health and reduce belly fat.
Quality carbohydrates should be preferred instead of pastry products such as cakes, cookies, cookies, rice and cereals made with white flour. Consuming vegetables, legumes and whole grain products will be more useful in coping with belly lubrication.
9. Meet Coconut Oil
Coconut oil is among the healthiest oils you can eat. Controlled studies show that it can also cause a loss of belly fat.
To increase fat loss in the belly area, it is useful to take about 2 tablespoons (30 ml) of coconut oil per day.
10. Don’t neglect Resistance Exercise (Weight Lifting)
Resistance training, also known as weight lifting or strengthening, is important for gaining and maintaining muscle mass.
A study in overweight youth has shown that the combination of strength training and aerobic exercise leads to the greatest reduction in visceral lubrication (visceral lubrication).
11.Eat Two Fish in Week
Eating oily fish or taking omega 3 supplements can improve your overall health. It has been observed that adequate consumption of omega-3 can reduce belly fat in people with liver oil.
Be sure to consume 2-3 servings of salted fish, sardines, mackerel, and anchovies per week. If you can’t, you can also use omega 3 food supplements.
12.Eat Probiotic Containing Foods or Take Probiotic Supplements
Taking probiotic supplements or consuming foods containing probiotics can positively affect the digestive system. Foods that are probiotics have many health benefits, such as gut health and immune function.
There are also studies showing that beneficial gut bacteria can cause weight loss.
Members of the Lactobacillus family; Bacteria such as Lactobacillus fermentum, Lactobacillus amylovorus and especially Lactobacillus gasseri have been observed to reduce especially abdominal lubrication.
13. Walk every day.
“Walking is a good entry point for people if you don’t have a built-in exercise routine,” says Gagliardi. A small study published in the Journal of Exercise Nutrition & Biochemistry found that obese women who performed a 50 to 70 minutes walking program three days a week for 12 weeks significantly reduced visceral fat compared to the established control group.
“Even if your starting point is a minute walk, if it’s more than what you do, there are health benefits,” Gagliardi says. One of the biggest mistakes people make when trying to lose weight is to try and do too much soon.
“It is better to start slowly and get on your way than to overdo it and give up,” Gagliardi says. An easy way to approach: Take a quick 10-minute walk after dinner and slowly increase the time when you are more comfortable with daily movement.
14. Cook more often.
Spending more time in the kitchen can help you get rid of belly fat as long as you cook with the right food, according to a 2017 study. After analyzing data from over 11,000 men and women, UK researchers found that those who ate more than five homemade meals a week were 28 percent less likely to have a high body mass index and 24 percent less than their body mass index. he only has three meals in the whole house.
Researchers explain that people who cook their own meals may have good habits for you, such as exercising more. However, they concluded that home cooks eat more fruits and vegetables (along with more varied foods), have healthier methods of preparing their food, and less splurge on foods high in calories and sugar. To get started, consider one of the healthy nutrition books below.
15. Prioritize quality sleep.
Sleep is huge when it comes to your weight loss success – and if you sleep too much or too little. Dr. “Sleeping too much is not a great health prospect for you,” says Cheskin. “But too little sleep is worse.”