Certain fat cells are extremely difficult to lose, and these cells tend to accumulate more in the regions of the abdomen, hip and thighs of the body. Not only does it ruin your figure, abdominal fat is related to many diseases such as type 2 diabetes and heart disease. As a result, losing abdominal fat is important for staying healthy and living longer. Although losing weight in general is difficult, losing abdominal fat can seem like a daunting task. Here are some evidence-based ways to get rid of excess fat around your waist.
Avoid sugary drinks.
Excessive consumption of added sugar can damage your metabolic health. Sugar is made up of half glucose and half fructose. Only your liver can metabolize fructose in significant amounts. If you eat too much added sugar, the liver will overload with fructose and turn it into fat. Researchers say that excess sugar can increase the accumulation of fat in the abdomen and liver. So, say no to sugary drinks, sugary sodas and high-sugar sports drinks.
Eat more protein
This is the most important macronutrient to achieve your weight loss goal. Adding protein to your diet can help reduce cravings, increase metabolism and reduce calorie intake. Protein is particularly effective against belly fat. Studies have found that people who eat more and better proteins are less likely to have abdominal fat. Do you know the benefits, but where to get protein? Foods like whole eggs, fish, shellfish, legumes, nuts, meat and dairy products are the best sources of protein.
To make some exercise
Exercise is important for several good reasons, including abdominal fat reduction. Fat loss at one point is an aerobic exercise such as walking, running, swimming, etc., which has been very effective in reducing abdominal fat in numerous studies. Exercise can also help reduce inflammation, lower blood sugar levels and address metabolic abnormalities associated with excess abdominal fat.
Sleep in good quality.
Sleep is essential when it comes to being successful in losing weight. But sleeping too much or too little can cause negative effects. In one study, researchers found that people who slept 5.5 hours or less per night ate more calories the next day. They also ate more fatty foods full of empty calories, like french fries. So how much sleep do you need? It varies from person to person. However, experts say the ideal number is usually seven or eight hours.
Posted: January 16, 2020 12:53 pm