If you belong to the category of people who love a flat stomach, then you will surely know that “bellies are made in the kitchen”. This means that at the same time with exercise, you must pay attention to your diet.
But before we analyze how you can have a belly free of local fat, I want to remind you that the most important part is your health. This does not mean that the lined belly for the beach is your only concern, as visceral fat has been linked to multiple diseases such as type 2 diabetes, various cardiovascular diseases and metabolic syndrome.
• Reduce sugar everywhere
All scientific studies link local fat deposition around the abdomen with increased sugar intake! Sugar triggers the release of insulin, which in turn encourages the body to store fat especially around the waist.
Reducing your intake of -free and hidden- sugar will help your body use its own fat stores, reducing the local thickness around the waist.
• Limit processed carbohydrates
Carbohydrates are a source of energy for the body, but not all carbohydrates are equally “healthy”. The body converts certain carbohydrates, such as white bread and white pasta, into glucose. When a person consumes more glucose than necessary, the body stores excess as fat. If you want to reduce the amount of fat around the waist, then you need to significantly reduce the consumption of processed carbohydrates. Choose the best whole grains, legumes, vegetables and fruits!
• Put monounsaturated fatty acids in your diet!
Monounsaturated fatty acids, often referred to as “good fats”, appear to help reduce weight and local fat around the abdomen.
Healthy sources of monounsaturated fatty acids include:
• Avocado
• Olive oil
• Nuts
• Sesame oil
• Peanut butter without added sugar
• Try High Intensity Interval Training (HIT)
High-intensity interval training (HIIT) is a quick way to burn more calories during exercise. HIIT involves short bursts of intense movement with short rest periods between them. This type of workout can help you burn more calories in less time than some traditional exercise options.
In fact, a 2018 study found that HIIT training, and especially running, could help reduce both total body fat and belly fat.
• More fiber
Fiber can help you feel fuller for longer, which can reduce the amount of food you eat during the day and between meals. Fiber also maintains the proper functioning of the digestive system. A healthy digestive system can reduce bloating and keep the abdomen flat!
Good sources of fiber are fruits, vegetables, legumes, whole grains and seeds such as flaxseed, pumpkin seeds, chia seeds, sunflower seeds.
Obviously there are no “magic” foods that reduce belly fat, but related studies have found that some foods enhance fat burning in the abdomen.
Such foods are:
• The avocado
• The artichoke
• Whole grains
• Kefir
• Green tea
• The egg
• Peanuts
• Chickpeas
Also, various studies have shown that in general a quality and restful sleep, low levels of stress and daily exercise, even 30 minutes, reduce fat deposition around the abdomen.
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