One of the nightmares of women is to see their waistline growing bigger and bigger, gradually making you go from having an attractive hourglass figure to a baguette shape.
First of all, it must be clear that many overweight people are perfectly healthy.
When is a person diagnosed with abdominal obesity?
So what’s the secret to preventing belly fat?
Consider food and drink as enemies
Sugar (cane sugar) is made up of one molecule of glucose and one molecule of fructose.
However, it is important to remember that the above rule does not apply to fresh fruit because this food contains a lot of nutrients and is high in fiber to minimize the harmful effects of fructose.
So, the first secret to losing belly fat is to cut down on all sugary foods and drinks.
Illustrative photo: Comparecamp.
Eat lots of meat
Protein is a really important nutrient to pay attention to if you want to lose belly fat.
Research in Nutrition & Metabolism 2012 shows that our waist circumference is inversely proportional to the amount of protein we eat.
So, if you want to reduce your waistline, eat lots of eggs, fish, seafood, meat, poultry and milk.
To be effective, your protein regimen must reach at least 20-25% of the total kcal needs in a day (one gram of amino acids when metabolized gives 4 kcal).
One more tip for you: Cooking with coconut oil is good for your belly.
Immediately cut starch (carbs) in your diet
This is an extremely effective way to lose fat.
Therefore, to reduce belly fat, absolutely avoid processed sugar products (white bread, pasta…) and eat lots of protein.
If you want to lose weight quickly, cut carbs to 50 grams a day.
Eat lots of fiber
Fiber is a plant substance (a lot found in vegetables, fruits, etc.) in the diet.
One meta-study found that adding 14 grams of fiber to the diet reduced calorie intake by 10% and weight loss by 2 kg in 4 months.
Good sources of fiber are from vegetables, especially legumes, and some grains such as oats.
Practice sports
This is the best way for you to live a long, healthy life and prevent disease.
One study showed that within 4 weeks of vigorous abdominal training, there was no reduction in waist circumference and no reduction in fat in the abdominal cavity.
Exercise also helps reduce blood sugar, reduce inflammatory factors, reduce the risk of metabolic syndrome…
Always track the food you eat so you know what you’re eating and how many calories
Make yourself a truly scientific person in eating.
But it seems that’s not enough, sometimes you should spend some time meticulously measuring your diet.
Usually, people who are overweight or underweight often try to find a simple method that still achieves their goals, such as this remedy, that medicine, this secret, that formula, and end up failing.
