7 scientifically proven ways to lose abdominal fat
Not only can abdominal fat not like us aesthetically, but the visceral fat that accumulates around the gut is dangerous, as it increases the risk of cardiovascular problems and diseases such as hypertension or heart attacks. Today we bring you seven scientifically proven ways to lose weight and get rid of the dreaded abdominal fat.
Forget the sugar
The added sugars are extremely unhealthy and harmful to our body, so to lose those uncomfortable michelines we must eliminate the added sugar in all our nutritional options. Some studies say that an average American consumes about 69 kilos of sugar a year, which means, in some cases, more kilograms of sugar than the total weight!
Sugar is not only highly caloric, but also has no nutritional value, so it is one of the causes for which we accumulate more abdominal fat, so we must eliminate refined and added sugars and opt for natural drinks without sugar such as coffee or Natural juices and control the amount of carbonated drinks we consume.
Practice aerobic exercises
In addition to improving your physique, aerobic exercise also improves heart health and your overall health. According to some recent research, aerobic exercise is postulated as the best method to help us lose abdominal fat.
By doing cardio exercises, such as brisk walking or light jogging, you can effectively reduce abdominal fat, especially that found near the internal organs, that is, the most dangerous fat.
There are different theories about what type of exercise is best to apply to a weight loss program, however the study carried out for eight months by the Duke University Medical Center, with 196 overweight participants aged 18 to 70 of age, he showed that aerobic training is superior to other types of workouts to achieve significant weight loss.
Do weight training
Resistance training may not make you lose as many calories as aerobics but they are not a worse option but different, so we should not forget them.
The advantage of weightlifting is that it sharpens the waist, according to a study published in Harvard School of Public Health. This study showed that a 20-minute weightlifting routine can help fight and reduce abdominal fat.
This means that participating in resistance training or, even better, combining it with aerobic exercises could help decrease abdominal fat while increasing or preserving muscle mass.
Drink water with lemon
Lemon water does not regulate the loss of belly fat directly but provides a lot of health benefits that can positively impact your body when it comes to losing belly fat and fat.
In particular, drinking lemon water is extremely beneficial when taken on an empty stomach and better in the morning.
This happens due to the ability of water with lemon to increase stomach acid levels, which, on the other hand, improves digestion and helps break down the food we eat more effectively. In addition, it helps detoxify the liver and make it work more properly, and this is essential because it is one of the most important organs of the body, responsible for performing hundreds of different functions.
Some studies have shown that even drinking water with lemon helps improve metabolism, reduce appetite and eliminate unwanted fat sediments.
Eat high fiber foods
The benefits of fiber are numerous, such as reducing the risk of diabetes, high cholesterol, heart disease, constipation and improving digestion.
Following these properties, fiber has been shown to help with weight loss, reducing abdominal fat as well as helping to lose overall weight.
The reason it works is that a diet high in fiber-rich foods tends to be more abundant and, therefore, provides a feeling of high satiety after eating.
Another benefit of weight loss from fiber consumption is that it tends to be less energy dense, that is, fewer calories for the same volume of food.
It is clear that we all need more fiber in our diet, for example 90% of Americans do not consume the recommended daily amount of fiber, and how much fiber is enough to meet the daily requirement? Women should eat 21 to 25 grams of fiber per day, while men 30 to 38 grams per day.
The best sources of dietary fiber are fruits, whole grains, vegetables and legumes, and more specifically, quinoa, beans, chia seeds, kale, oats and berries such as strawberries, blueberries .
Go ahead with green tea!
Tea is one of the healthiest drinks you can drink and more if it is green tea that has been shown to help get rid of the triplet. Due to the active ingredients that make up green tea, it raises the levels of hormones that send the signals to the fat cells so that they break and therefore release the fat into the torrent as energy.
The American Journal of Clinical Nutrition states that drinking green tea helps reduce the percentage of body fat, mainly that of the abdomen.
The properties of tea are linked to compounds called catechins, a known belly fat burner. Therefore, change your morning coffee for a cup of green tea for faster and more efficient weight loss and more health benefits.
Control carbohydrate intake
No, it is not about eliminating carbohydrates, in fact, it can be harmful. But you do have to avoid foods high in carbohydrates and, at first, even reduce your intake a lot, according to studies by the US National Institutes of Health.
A diet with a controlled carbohydrate intake means reducing the glycemic index, that is, the way in which food raises blood glucose levels. A diet to lose abdominal fat should be based on receiving 43% of calories from carbohydrates and 39% of calories from fat (better high quality such as EVOO or avocado or nuts, for example), compared to a Standard diet that is based on 55% of calories from carbohydrates and 27% of fats.
That is, reduce carbohydrates.
In conclusion: nothing we did not know but what we should be more aware of, to get rid of abdominal fat and wear a flat stomach we must combine a complete and healthy diet along with a complete exercise program, that will allow us to lose weight and forget of the michelines.
