How to lose belly fat quickly
fat around the abdomen, also called visceral fat, belly fat, and so on, is a type of fat found deeper in the body than subcutaneous fat, which lies just beneath the skin. Abdominal fat is very dangerous because it accumulates around the organs in the abdomen.
Many people are diagnosed each day with high cholesterol levels, diabetes, heart disease, and so forth - all this is linked to belly fat. So, here are some tips on how to get rid of belly fat.
1. Spot Light
When our bodies are hungry for hours, drop in blood sugar levels, thus encouraging us to eat more. Then the key is to never let the body starve. Instead of 2 or 4 great food, better choose 5 to 6 snacks every three hours. By eating 5-6 small meals a day regularly, can stop yourself from overeating. Plus, it can improve the metabolism of the body, because the body requires energy to digest the food, often eating means that the body is constantly working.
2. You Are What You Eat!
Two words - a balanced diet. Foods that are high in protein and low in carbohydrates, sugar, and saturated fat is best to eliminate the belly fat. Eggs, fish, lean meats, complex carbohydrates such as vegetables, and a variety of natural fruits are not sweetened or canned are also good to eliminate the belly fat.
These foods will also help in improving thyroid hormone (T3), which helps in burning fat. Be sure to avoid, refined carbohydrates that contain white sugar or white flour. Include healthy fats such as fatty fish, seeds and nuts, olive oil, etc. Essential fatty acids required for the process of burning body fat, particularly abdominal fat.
According to a study published in the American Journal of Clinical Nutrition, a diet rich in wheat, where the caloric intake is controlled, helping the subject of research to eliminate belly fat. Participants consuming whole grains along with three servings of low-fat milk, fruit and five servings of vegetables and two servings of meat / fish / poultry. The explanation of this phenomenon is that the reduction in refined carbohydrates, and an increase in wheat led to changes in glucose and insulin responses, which consequently increases the mobility of fat deposits.
3. Drink
If you want to lose belly fat, AVOID alcohol, especially beer. You need to drink plenty of water, especially during exercise and throughout the day. Your body needs water to function optimally. When you are dehydrated, the organs in the body work harder to maintain water reserves in the body. The liver, which helps in burning fat to produce energy, is one of the most important organs that suffers. When liver function was inhibited, the fat-burning process will not be effective. Avoid drinking canned fruit juices, chocolate drinks, and because of their high sugar content.
4. Exercise
Always remember - there is no choice or reason to exercise, regardless of whether you want to lose weight or just to keep fit. Below are some exercises that can meghilangan abdominal fat:
Cardio Exercise
Please note that in order to lose belly fat, calories need to be burned. Running, jogging, brisk walking, swimming, tennis, dancing, and cycling is a great exercise to burn fat. Cardiovascular exercises provide oxygen to the body, and thus helps in burning calories. Plus, aerobic exercise also provides a boost to the metabolism. The ideal duration of your cardio workout should be 30 to 45 minutes, three times a week, or more.
Weightlifting
Exercising with weights induces the abdominal muscles to work harder and thus more strict. Chest presses, lat pulldown, dumbbell rows, free weight squats, and so on, will force your abdominal muscles to work, because to do this exercise properly, the muscles of the core must be stabilized.
Sit Up Do not Overuse
You can not get rid of your belly fat by doing sit ups excessive. This is because spot reduction can not be done in any part of the body, including the stomach. The only way to get rid of belly fat is the healthy eating habits, and stimulates the metabolism with weight training and cardiovascular exercise.
5. Enough Sleep
A well-known fact is that people who sleep less than six hours each night, has a much higher chance of being overweight. This is due to sleep deprivation lowers leptin, and we all know there is a strong correlation between leptin levels and weight loss. Therefore, it is important to have at least six hours of deep sleep. Lack of sleep also inhibits the body's production of insulin, which controls blood sugar. In stressful situations, our bodies release adrenaline, cortisol and insulin. This allows the weight gain as high cortisol levels associated with increased appetite and fat production, and these fats usually find their way to the abdominal area.
Many people are diagnosed each day with high cholesterol levels, diabetes, heart disease, and so forth - all this is linked to belly fat. So, here are some tips on how to get rid of belly fat.
1. Spot Light
When our bodies are hungry for hours, drop in blood sugar levels, thus encouraging us to eat more. Then the key is to never let the body starve. Instead of 2 or 4 great food, better choose 5 to 6 snacks every three hours. By eating 5-6 small meals a day regularly, can stop yourself from overeating. Plus, it can improve the metabolism of the body, because the body requires energy to digest the food, often eating means that the body is constantly working.
2. You Are What You Eat!
Two words - a balanced diet. Foods that are high in protein and low in carbohydrates, sugar, and saturated fat is best to eliminate the belly fat. Eggs, fish, lean meats, complex carbohydrates such as vegetables, and a variety of natural fruits are not sweetened or canned are also good to eliminate the belly fat.
These foods will also help in improving thyroid hormone (T3), which helps in burning fat. Be sure to avoid, refined carbohydrates that contain white sugar or white flour. Include healthy fats such as fatty fish, seeds and nuts, olive oil, etc. Essential fatty acids required for the process of burning body fat, particularly abdominal fat.
According to a study published in the American Journal of Clinical Nutrition, a diet rich in wheat, where the caloric intake is controlled, helping the subject of research to eliminate belly fat. Participants consuming whole grains along with three servings of low-fat milk, fruit and five servings of vegetables and two servings of meat / fish / poultry. The explanation of this phenomenon is that the reduction in refined carbohydrates, and an increase in wheat led to changes in glucose and insulin responses, which consequently increases the mobility of fat deposits.
3. Drink
If you want to lose belly fat, AVOID alcohol, especially beer. You need to drink plenty of water, especially during exercise and throughout the day. Your body needs water to function optimally. When you are dehydrated, the organs in the body work harder to maintain water reserves in the body. The liver, which helps in burning fat to produce energy, is one of the most important organs that suffers. When liver function was inhibited, the fat-burning process will not be effective. Avoid drinking canned fruit juices, chocolate drinks, and because of their high sugar content.
4. Exercise
Always remember - there is no choice or reason to exercise, regardless of whether you want to lose weight or just to keep fit. Below are some exercises that can meghilangan abdominal fat:
Cardio Exercise
Please note that in order to lose belly fat, calories need to be burned. Running, jogging, brisk walking, swimming, tennis, dancing, and cycling is a great exercise to burn fat. Cardiovascular exercises provide oxygen to the body, and thus helps in burning calories. Plus, aerobic exercise also provides a boost to the metabolism. The ideal duration of your cardio workout should be 30 to 45 minutes, three times a week, or more.
Weightlifting
Exercising with weights induces the abdominal muscles to work harder and thus more strict. Chest presses, lat pulldown, dumbbell rows, free weight squats, and so on, will force your abdominal muscles to work, because to do this exercise properly, the muscles of the core must be stabilized.
Sit Up Do not Overuse
You can not get rid of your belly fat by doing sit ups excessive. This is because spot reduction can not be done in any part of the body, including the stomach. The only way to get rid of belly fat is the healthy eating habits, and stimulates the metabolism with weight training and cardiovascular exercise.
5. Enough Sleep
A well-known fact is that people who sleep less than six hours each night, has a much higher chance of being overweight. This is due to sleep deprivation lowers leptin, and we all know there is a strong correlation between leptin levels and weight loss. Therefore, it is important to have at least six hours of deep sleep. Lack of sleep also inhibits the body's production of insulin, which controls blood sugar. In stressful situations, our bodies release adrenaline, cortisol and insulin. This allows the weight gain as high cortisol levels associated with increased appetite and fat production, and these fats usually find their way to the abdominal area.
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