an introduction
Getting rid of belly fat is good for human health, not just for personal beauty, because it avoids many health problems because there is a strong relationship between abdominal fat, heart disease, blood vessels, diabetes and cancer.
Gastrointestinal doctors say that the deep inner layer of belly fat – which we can not catch – is the cause of much disease and health risks, because this fatty layer basically produces hormones and other substances that can affect your health, for example can cause this Internal fat incidence of breast cancer.
That these internal fats that fall within the abdominal cavity, can weaken the liver, or cause the disease (fatty liver), as well as the resistance of insulin, leading to the disease type 2 diabetes.
After this introduction, we have the following question: How do I get rid of belly fat? I will now mention the most important health steps to get rid of belly fat.
Steps to get rid of belly fat
Eating breakfast
- I know it may seem strange to recommend a person who wants to lose weight to eat breakfast, but recent scientific studies confirm the fact that eating breakfast, especially if an hour after waking up, works to maintain the proportion of insulin in the blood, To reduce the proportion of harmful cholesterol in the body, and then helps you lose belly fat, so breakfast is important.
- Be sure to have breakfast at a specific time each day. If you prefer to sleep on weekends, take breakfast as soon as you wake up.
- Also, eat protein, fiber foods (eggs, peanuts, fruits and fresh vegetables) at breakfast because these foods need longer digestion of sugars and carbohydrates, because that will give us a feeling of fullness during the morning.
- You should avoid foods rich in sugars, pies and French toast for breakfast. If you want to eat some sugary foods, you should balance them with protein and fibrous foods.
Try to reduce stress and nervous stress
Where many studies indicate that the secretion of cortisol – a substance produced by the human body when it is tense – has to do with increasing the proportion of fat and fat in the abdomen, that is, tension plays a role in increasing abdominal fat.
Guidelines for stress control and stress today
- You should be careful to take enough sleep, because most adults – if not all – need 7 hours of sleep every night, to do different activities well.
- Be sure to provide a relaxing time, even if it is 15 minutes during lunch. All you have to do is close both eyes, breathe deeply and calmly, and forget everything you care about.
- Your work stress should remain outside of your bedroom, and do not accompany any of your concerns to your bedrooms.
Exercise to get rid of belly fat
Always walk more than 5000 steps. There are many studies that confirm that people who have reduced their walking from 5000 to 1500 steps and without a specific diet have increased their abdominal fat by up to 7% in up to two weeks.
It is better to walk rather than to take the car, as well as the use of long stairs instead of using elevators, and if the nature of my work, go from time to time.
Eat whole grains
You should eat whole grains, such as: brown flour instead of white flour, brown flour is healthy, and it contains fiber, which makes you feel full.
Many studies have shown that people who eat whole grains, eat fruits and snacks, drink them fat-free milk, fat-free red meat, and white meat from chickens and fish, have lost much belly fat compared to other groups that do not adhere So.
A diet full of whole grains leads to a change in the glucose and insulin response in the human body and accelerates the dissolving of the internal fat. This is an easier way to burn the internal fat.
White rice, white bread, white rice, brown rice, and so on.
Drink plenty of water to clean the body
Doctors assert that drinking water continuously and frequently throughout the day helps the metabolism to be active, regardless of whether you follow a particular diet or not.
The water also helps to remove toxins from the body and works to clean it, leading to an overall improvement in health.
Drink 8 cups of water a day, at regular intervals, you can carry a bottle of water, drink whenever you feel thirsty, and when you drink enough water, you will notice a change in urine, becoming transparent, To yellow, it means you need to drink more water, and be careful to reduce drinking soda and sugar and energy drinks.
Eat good fats, not harmful fats
- Harmful fats : Saturated fats that affect the health and health of the heart, because it raises the rate of bad cholesterol in the blood, leading to hardening of the arteries of the heart over time. Such fats are found in animal food sources such as butter, meat, obesity, and whole milk , And some vegetable oils such as coconut oil, as well as trans fats hydrogenated, most of which are found in plant obesity, and processed materials such as biscuits, cake and salty toast, these fats are the most harmful to human health because they raise the rate of bad cholesterol in the blood, Reduce good cholesterol The one who is good for the safety and health of the heart and arteries.
- Useful fats: These fats are found in avocados, olive oil, sunflower oil, pistachio nuts and pine nuts.
- Omega fat 3 : Salmon, tuna, sardine, as well as some nuts and flaxseed. Its importance: reduces blood lipids, increases good cholesterol, lowers blood pressure, and reduces blood clotting.
- Essential acids: Which are very important for the body’s growth and mental development in the child, and are found in fish, nuts and other vegetable oils. These fatty acids improve the mental strength of young and old, adjust mood, and also improve the skin.
- Doctors recommend people with abdominal fat accumulation to follow a diet made up of unsaturated fats such as avocados, nuts, soybeans, flaxseeds, and avoid hydrogenated fats that lead to fat accumulation and fat growth in the abdomen.
