It seems that excess fat on the waist appears so easily, but it is so difficult to leave. In fact, there are many ways to drive him away, and they are all very simple.
Belly fat is more than an external nuisance that makes you feel complex and your clothes seem tight. This is very harmful. Belly fat is called visceral fat and is considered one of the main risk factors for diabetes and cardiovascular disease.
The popular measurement of Body Mass Index (BMI) can be misleading. Some appear thin but have belly fat, which is not healthy.
Fighting visceral obesity is not easy, but real. It is important to take a comprehensive approach — to connect both sports and food. But, if you don’t change your diet, exercise alone won’t get your tummy in order.
Therefore, we will tell you how to remove it without exercise.
1. Eat plenty of soluble fiber
It absorbs water and forms a gel from it, which helps slow the passage of food through the digestive system. This type of fiber promotes weight loss by helping you feel fuller longer, and therefore eat less (both in portions and in calories).
2. Avoid trans fats
They are found in margarine, spreads, and are often added to finished products. These fats increase the risk of heart disease, diabetes, and abdominal fat.
Read food labels carefully. Trans fats can also be labeled as partially hydrogenated fats.
3. Don’t drink a lot of alcohol
Small amounts of alcohol can even be beneficial, but even a small amount is harmful, including belly fat.
Studies have shown that high volumes of alcohol increase the risk of developing excess accumulation around the waist. Accordingly, reducing it will help reduce excess fat.
It is allowed to drink daily, but no more than 1 glass.
4. Go on a high protein diet
Research has also shown that soluble fiber can help fight belly fat.
Useful fiber contains Brussels sprouts, avocados, legumes, blackberries.
Protein is extremely important for weight management. High protein intake increases the release of the hormone PYY, which promotes obesity.
Protein increases the metabolic rate while helping to maintain muscle mass during weight loss.
Be sure to include meat, fish, eggs, dairy products, legumes in your diet.
5. Reduce stress levels
Stress causes the adrenal glands to release cortisol, which increases appetite and promotes the accumulation of abdominal fat. Moreover, women who already have wide waists produce even more cortisol in response to stress, which further increases fat gain.
Relieve stress by any means you can (except food). Look for the joy in life, do yoga, meditation.
6. Reduce the number of sweets
Research has shown a direct link between high sugar intake and increased abdominal fat. It can be increased not only by refined sugar but even natural sugars such as honey, for example. All this can be eaten only in small quantities.
7. Reduce carbohydrate intake
Eating less than 50 grams of carbohydrates per day causes belly fat loss. The main thing is to give up refined simple carbohydrates and consume complex unprocessed ones. They are much healthier and help you lose weight.
8. Don’t drink sweetened drinks and fruit juice
They are loaded with liquid fructose, which helps you gain belly fat. Research also shows that sugary drinks increase liver fat. They are even worse than foods with sugar content.
Fruit juices are also high in sugar.
9. Set up your sleep routine
Sleep is important for many aspects of health, including weight. Research has shown that people who don’t get enough sleep tend to gain more weight, including excess belly fat.
It is important to sleep at least 7 hours a day. Wherein make sure your sleep is good and is not disturbed by, for example, sleep apnea (respiratory arrest), snoring, or other disorders.
10. Eat fish every week
It is loaded with high-quality protein and omega-3 fats that protect against disease and help reduce visceral fat. The fatty acids found in fish help reduce fat in the liver and around the waist.
Try to eat 2 to 3 servings a week. Among the most useful varieties: salmon, herring, sardines, mackerel.
11. Add apple cider vinegar to your diet
It contains acetic acid, which has been scientifically proven to reduce the accumulation of abdominal fat. So, the experiment showed that obese men who took only 1 tbsp. a spoonful of apple cider vinegar a day, lost 1.4 cm in the waist in 12 weeks.
Only be sure to dilute the vinegar with water so that it does not harm your tooth enamel.
12. Eat probiotics
These are beneficial bacteria that are found in various foods, more often in fermented milk. They help improve gut health, and at the same time regulate weight, as the correct balance of gut microflora contributes to weight loss.
13. Drink green tea
It contains caffeine and the antioxidant epigallocatechin gallate, which boost metabolism and help get rid of belly fat.
14. Try intermittent fasting
It doesn’t have to belong. One of the most popular methods is daily fasting 1–2 times a week.
An alternative is intermittent fasting: you can eat for 8 hours a day, the remaining 16 are prohibited.
Data shows that these methods can help reduce abdominal fat by 4 to 7% over a period of 6 to 24 weeks.