Diet

6 simple ways to melt belly fat

The presence of a large amount of fat in the navel region is closely related to diseases such as type 2 diabetes and heart disease. Therefore, melting belly fat has tremendous benefits for your health. Belly fat is usually estimated by measuring waist circumference. You can easily take this measurement at home with a simple tape measure.

A waist circumference measurement of 102 cm in men and 88 cm in women is called abdominal obesity. If you have a lot of fat around your waist, you should take some steps to get rid of it, even if you are not overweight. Fortunately, there are several proven strategies to target fat in the belly area more than other parts of the body. I will tell you about the most suitable methods to melt belly fat.

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higher protein consumption

More protein consumption is a long-term strategy to reduce belly fat. Protein is the most important macro food when it comes to losing weight. Research has shown that it increases metabolism by 80 – 100 calories per day and helps you get about 440 calories less per day. If your goal is to lose weight, adding more protein to your diet is perhaps the most effective change you can make. It not only helps you lose weight, but it also helps prevent you from gaining weight when you stop your diet.

There is some evidence that protein is particularly effective against belly fat. One study showed that the amount and quality of protein consumed was inversely related to the fat in the belly. In other words, those who consume more and better protein have less belly fat. Another study has shown that protein is associated with a significantly reduced risk of belly fat gain over a 5-year period.

In most studies showing that protein is effective, 25-30% of total calories are provided from protein. So try to increase your high protein intake, such as whole eggs, fish, seafood, legumes, nuts, meat and dairy products. These are the best sources of protein in the diet.

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Dietary fiber consumption

Dietary fiber is a mostly undigested plant component. It is often claimed that eating plenty of dietary fiber can help with weight loss. This is true, but it is important to keep in mind that not all fibers are created equal. Those that have an effect on weight control seem to be mostly soluble fibers.

These bind water and in the intestine “sitting” are fibers that form a thick gel. This gel can greatly slow down the movement of food in your digestive system. It can slow digestion and absorption of nutrients. The result is a prolonged feeling of satiety and decreased appetite. According to one study, 14 grams more fiber intake per day provides a 10% drop in total calories per day and 2 kg weight loss when applied for 4 months.

In a 5-year study, consumption of 10 grams of soluble fiber per day is 3% in the amount of fat in the abdominal cavity. It showed a 7-point reduction. This means that soluble fiber can be particularly effective in reducing belly fat. The best way to get more fiber is to consume vegetable foods like fruits and vegetables. Certain grains such as legumes and oats are also a good source of dietary fiber.

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Stay away from sugar

Added sugar in foods is very unhealthy. Research shows that it has unique harmful effects on metabolic health. Simple sugars consist of glucose and fructose. When you eat too much added sugar, the liver is overloaded with fructose and has to turn into fat. Many studies have shown that too much sugar due to too much fructose can lead to increased fat accumulation in the abdomen and liver. It increases belly fat and liver fat, leading to insulin resistance and many metabolic problems.

Sugary drinks are even worse in this regard. Liquid calories are the same as brain’s solid calories “being saved”, so when you consume sweetened sweetened drinks, you get more calories in total. Decide to minimize the amount of sugar in your diet and consider not consuming sugary drinks at all. This includes sugary drinks, sugary sodas, juices and various high-sugar sports drinks.

Note that none of these apply to all fruits that are healthy and contain lots of fiber, which reduces the negative effects of fructose. The amount of fructose you get from the fruit is insignificant compared to that you get from a diet high in refined sugar. If you want to cut refined sugar, you need to start reading the labels. Even foods marketed as health foods can contain a lot of sugar.

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Avoid excessive carbohydrates

Carbohydrate restriction is a very effective way to lose fat. This is supported by numerous studies. When people cut carbs, their appetite decreases and they lose weight. More than 20 randomized controlled studies have shown that low-carb diets cause 2-3 times more weight loss than low-fat diets.

The low-carb diet also leads to a rapid drop in water weight, which ensures immediate results in humans. The difference in scales usually appears within 1-2 days.

There are also studies comparing low-carb and low-fat diets, which suggests that low-carb diets specifically target fat in the abdomen and fat around the liver. This means that a particularly high proportion of fat lost due to a low-carb diet is fats made up of belly fat.

Avoiding refined carbohydrates (simple sugar, white bread etc.) will be sufficient, especially if you keep your protein intake high. However, if you need to lose weight fast, consider limiting your carbohydrate intake to 50 grams per day. This puts your body in ketosis, reduces your appetite, and causes your body to start burning fat for energy first. Remember that the healthiest diet is a dietitian-controlled diet.

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Effective exercises

Exercise is important for a variety of reasons. One of the best things you can do is exercise if you want to live a long, healthy life and avoid illnesses. Listing all of the amazing health benefits of exercise is beyond the scope of this article, but it appears to be effective in reducing belly fat.

Exercise types are effective. Numerous studies of aerobic exercise (walking, running, swimming, etc.) have been shown to cause large drops in belly fat. Another study shows that exercise completely prevents people from regaining belly fat after losing weight, so exercise is especially important during weight maintenance. Exercise also leads to low inflammation, low blood sugar levels, and improvements in all other metabolic abnormalities due to excessive belly fat.

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Follow what you eat

What you eat is important. Almost everyone is aware of this. However, most people have no idea what it actually eats. People “high protein” “low carb” or something else they think they ate, but they overdo it or underestimate it. Especially hundreds of diet ideas on the internet seem to confuse people.

For anyone who really wants to adopt their diet, I think it’s absolutely necessary to keep track of what they’re eating for a while. This does not mean that you need to measure everything for the rest of your life, but doing this now and for several days at a time can help you realize where you need to make changes.

If you want to increase your protein intake to 25-30% of your total calories, just eating more protein-rich foods will not be enough, as I suggested above. To achieve this goal, you really need to measure and fine-tune it. I personally do this every few months. I weigh and measure everything I eat to see what my current diet looks like. This way, I know exactly what kind of adjustments I will make to be closer to my goals.

You can send an e-mail for all questions you want to ask.

MWT. Serkan Sıtkı Şahin

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