Research suggests strong links with diseases like type 2 diabetes and heart disease 1. You can measure your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches cm in men and 35 inches 88 cm in women are known as abdominal obesity 2.
Certain weight loss strategies can target the fat in the belly area more than other areas of the body. Foods with added sugars are bad for your health. Eating a lot of these types of food can cause weight gain. Studies show that added sugar has uniquely harmful effects on metabolic health 3. Numerous studies have indicated that excess sugar, mostly due to the large amounts of fructose , can lead to fat building up around your abdomen and liver 6.
Sugar is half glucose and half fructose. When you eat a lot of added sugar, the liver gets overloaded with fructose and is forced to turn it into fat 4 , 5. It increases abdominal fat and liver fat, which leads to insulin resistance and various metabolic problems 7. Liquid sugar is worse in this regard. Try minimizing the amount of sugar in your diet and consider completely eliminating sugary drinks. This includes sugar-sweetened beverages, sugary sodas, fruit juices, and various high sugar sports drinks.
Read the labels to make sure products do not contain refined sugars. Even foods marketed as health foods can contain significant amounts of sugar.
Keep in mind that none of this applies to whole fruit, which are extremely healthy and have plenty of fiber that mitigates the negative effects of fructose. Summary Excess sugar consumption may be the primary driver of excess fat in the abdomen and liver.
This is particularly true of sugary beverages like soft drinks. Protein may be the most important macronutrient for weight loss. If weight loss is your goal, adding protein may be the single most effective change you can make to your diet. Not only can protein help you to lose weight, but it may also help you to avoid regaining weight Protein may be particularly effective in reducing abdominal fat. One study showed that people who ate more and better protein had much less abdominal fat Another study indicated that protein was linked to a significantly reduced chance of abdominal fat gain over 5 years in women This study also linked refined carbs and oils to more abdominal fat and linked fruit and vegetables to reduced fat.
Therefore, this may be a good range to try. Try increasing your intake of high protein foods such as whole eggs, fish, legumes, nuts, meat, and dairy products. These are the best protein sources for your diet. When following a vegetarian or vegan diet, check out this article on how to increase your protein intake. If you struggle with getting enough protein in your diet, a quality protein supplement — like whey protein — is a healthy and convenient way to boost your total intake.
You can find plenty of protein powder options online. Summary Eating plenty of protein can boost your metabolism and reduce hunger levels, making it a very effective way to lose weight.
Several studies suggest that protein is particularly effective against abdominal fat. Carb lovers, Rejoice! The filling fiber in foods like oatmeal, brown rice, and bulgur aids in keeping your body's insulin levels low.
Researchers speculate this may shrink fat cells. Your body absorbs and burns these more slowly for longer-lasting energy than the refined carbs in white bread and rice. While you're working out: On the elliptical or treadmill, keep your back straight, head forward and abs tight. Perfect posture will target your tummy as you sizzle calories. When you're in the car: Tighten and release abs repeatedly at red lights.
It's the ab equivalent of Kegels: a little move that yields results almost without your noticing. When you're at your desk: Give belly pooch the pink slip with pilates breathing: Gently suck in your gut as if you were buttoning a tight pair of jeans. Then breathe without allowing your abs to relax. Do this for 30 seconds. Repeat five times, advises Michele Olson, Ph.
When you're walking Fido: Brace against leash tugging and banish your belly: Keeping torso upright with shoulders back, engage abs for five strides; relax them for five strides. Repeat until you're back at your front door, says Torri Shack, a trainer in Los Angeles. Check out your bow wow abs! When you're in bed: Count on compliments, not sheep, with this mattress move: Place palms right below belly button. Exhale and allow stomach to expand.
Then inhale, pulling belly button toward spine, drawing abdomen toward the box spring. Hold for 10 seconds. Repeat four times. In one study, the group that consumed catechins in green tea lost 0.
If tea does not do the trick for you, then you can consume blackberries for your daily intake of catechins. This spice may stain your hands and utensils but could potentially help you lose that muffin top. In animals, curcumin has shown positive results in promoting weight loss, reducing fat tissue growth, curbing weight regain, and enhancing insulin sensitivity. In humans, a study once found that mg of curcumin and 8 mg of piperine a compound in black pepper led to significant reductions in body weight, body mass index BMI , and waist and hip circumference.
If you are tired of having quinoa and brown rice all the time, farro is another great wholegrain option. It is high in fiber and protein and thus consuming it is another best way to lose belly fat. Fermented foods such as kefir, sauerkraut, kombucha, fermented or raw cheeses, raw apple cider vinegar with the mother , kimchi fermented cabbage , natto, miso, or tempeh are great for weight and belly fat loss.
This is because they contain probiotics good bacteria like Lactobacillus and Bifidobacterium which have been shown to aid this process. This fruit rounds up our list of 32 foods that burn belly fat fast as it is a great source of plant-based fiber and prebiotic that feeds the friendly bacteria that help your metabolism function optimally. The above listed 32 foods that burn belly fat fast should be consumed with other healthy foods in a well-balanced calorie deficit.
Remember that while abs are mostly made in the kitchen, you should also be sure to workout using cardio and strength training to enhance your weight loss. This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.
A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility! Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out.
She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health.
As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis.
She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health. Hi everyone! With a strong interest in community nutrition, I worked in Haiti and in Syrian refugee camps affected by the scourge of malnutrition. I am passionate about food and its science!
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BetterMe does not provide medical advice, diagnosis, or treatment. Kamau medical review by S. Mushrooms 2. Raspberries 3. Nuts 4. Eggs 6. Grapefruit 7. Coconut Oil 8. Chilies 9. Oatmeal Chickpeas Dark Chocolate Salmon Pumpkin Chia Seeds Tart Cherries Sunflower Seeds Peas Blueberries Beans Milk Bell Peppers
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