How to remove lower belly fat: Union diet and exercise
not just a cosmetic problem, but it can also act as a precursor to the development of many
health complications in the future.
Among them, especially worth noting diseases: cardiovascular, Alzheimer, oncological nature and diabetes.
This is especially ominous warning for women with waist circumference more than
89 cm for men boundary figure equals 102 cm, so for them to rapidly remove
the abdomen is a very, very important.
By the way, a recent study by US specialists clinic «
Mayo», showed a surprising pattern:
patients with chronic diseases and relatively low body mass index does not always have
better survival rates than those with a higher BMI.
This is due to the fact that life expectancy has a linear dependence on the indicator that characterizes
the ratio of waist-to-hip. As a result, people, even with a small amount of excess fat around the
abdomen, as less healthy than those who are overweight largely distributed in other parts of the
body, such as hips.
Of course, with age in humans there are characteristic changes in metabolic rate,
and in some cases it is particularly sharply slowed down, for example, in women,
is approaching the menopause. As a result of these hormonal fluctuations,
as well as reduced muscle mass, genetics and sedentary lifestyle lead to the
accumulation of an excessive amount of fatty tissue in the abdomen.
But what do you do? How is guaranteed to remove fat from the abdomen !?
Nutritionists in this situation are advised to use complex methods to combat the problem,
which include the complete overhaul of the daily diet, strict adherence to the diet and fat
burning properly drawn up a plan of training that includes both aerobic exercise and
accented abdominal exercises. But first things first!
Basic guidelines for planning supply
1. Reduce the total calorie intake. Of course, calories are essential for energy supply,
but their excess consumption (overweight) also leads to rapid weight gain.
The calorie foods are stored in the form of proteins, fats and carbohydrates.
Carbohydrates are the primary source of energy and as usually found in plant foods.
Proteins and fats are also nutrients and increasingly found in foods of animal origin.
Although they are very important for maintaining healthy muscles and tissues of the body,
but an excess amount of fat is most easily transformed into extra weight around your waist,
and other parts of the body.
Each gram of fat tissue is capable of releasing an energy of 7.5 kcal. This means that the
reduction in the total daily caloric intake in the 500 - 1000 units below the daily norm
will allow you guaranteed to burn up to 1 kg of fat every week.
2. Avoid the consumption of processed foods. This nutrition program aimed at reducing
the concentration of fat in the
lower abdomen, fully restricts the use of chemically
treated and refined products. During food processing overwhelming volume lost
nutrients are often added sugar, salt and other chemical substances to improve taste,
smell and preservation of freshness.
Adding sugar to food cause sharp spikes in blood glucose levels, resulting in stabilization of the
situation begins to increased production of insulin, which will soon lead to a new round feeling
of hunger, making you again run to the fridge for a treat.
Also avoid "forbidden" food preservatives rich: it is a sweet soda, different mayonnaises and sauces,
cookies, cakes, candy, chips and other.
3. Choose more complex carbohydrates. Complex carbohydrates (found in whole grains and most fruits and vegetables) to help maintain a more gradual increase in blood glucose levels, which contributes to
lower the migration of calories as fat.
This is confirmed by a study conducted by US experts of the magazine «Nutrition». It revealed that the products on the basis of whole grains can prevent an increase in visceral (deep) of fat, which is located around the internal organs of the abdomen and a negative impact on their functionality.
Replace the products made from processed grains (white bread, bright, rice and pasta), foods rich in complex carbohydrates - is wild rice, oatmeal, whole wheat bread, and many others.
4. Limit your intake of saturated fats. When cooking food using fats (e.g., during frying in a frying pan using a large amount of vegetable oil) and can themselves replace water in the products, which greatly increases their final caloric. Particularly dangerous in this respect, saturated and trans fats.
If during cooking you must use oil, in such situations, try to give preference to olive oil, but not more than 1 - 2 tablespoons.
5. Eat more fruits and vegetables. The eyeballs filled with useful nutrients, fruit and vegetables are known for their low calorie. The human body is in dire need of them in order to maintain a proper balance of key hormones, which help burn fat in the abdomen (and all over the body), control hunger and maintain a sufficient level of metabolic processes.
A large amount of fiber in the composition of fruits and vegetables also helps to control blood sugar levels, which significantly limits the occurrence of unplanned snack temptations to something tasty and usually fairly high-calorie.
6. And do not forget about meat, dairy products and nuts. Meat and dairy products are an excellent source of protein, but can also contain saturated fats. If you choose to prefer meat fish and poultry, red meat give up with regard to milk, the best solution is to buy low-fat versions of her.
Eating salmon, tuna or mackerel and grilled chicken will give you a sufficient amount of nutrients (including proteins), in order to successfully lose fat from the abdomen.
Legumes - is another healthy, low-fat alternative source of protein that you can eat almost every day. Also, as an appetizer look at the nuts, but no more than a handful for the day, or you can increase your overall calorie cool.
7. The use of special products. Pectin, which is contained in apples and citrus fruit, prevents the absorption of fat cells in the body, so it may be useful in any diet. Red peppers (chili), garlic and ginger perfectly suppress appetite, increase metabolism and help to reduce the absorption of fat in the gastrointestinal tract.
Also try efficiency with negative calorie products, such as carrots, celery and other.
8. Sample menu of your diet. Healthy breakfast with a minimum amount of calories may include: 1 cup of bran with low fat milk, grapefruit, one boiled egg. At lunch, eat some blueberries or strawberries and drink a glass of homemade yogurt.
For lunch, make a salad of greens with roasted pieces of chicken and a glass of water or fruit juice. Salad with celery and carrots, plus a sandwich of whole-wheat bread with salmon, you can eat at lunch. For dinner, cook pancakes with smoked salmon, seasoned with herbs and spices with a minimum use of olive oil.
During the day, drink only clean water to replace various soft drinks. Also avoid alcohol, which carries only empty calories and no more.